Slim Indiana


Facebook

Twitter


IDEA Health & Fitness Association


QMIX


TLAC


Columbus Personal Trainer Article

A Kickin' Metabolism by Ian McGriff, P.T.

On May 15th I watched my first Mini-Marathon in Indianapolis and I was very impressed with what I saw. The thought that people train all year to run/walk 13+ miles is an exciting one as a Fitness Professional. And I must admit that lately I have been obsessed with distance runs myself. However, long distance runs only tap into a small portion of your potential to burn calories and melt fat. To really ignite the fire that is your metabolism, sprinting is key and will leave your metabolism set on HIGH the rest of the day (even as you sit in your Lazy Boy) allowing you to burn more fat throughout the day.

Sprints performed in intervals with strength training exercises are a great way to build muscle and burn fat over a short period of time. Here is an example of one such workout.

Workout A:
Sprint for 30 sec
Squat into an overhead press, 30 reps. with 10lbs. dumbbells
Rest 60 sec.
(Repeat 2)

Sprint 60 sec
Pushup to failure
12 Superman
Rest 60 sec.
(Repeat 3)

Sprint 30 sec.
Dips to failure
1) Plank
2) Left Side Plank
3) Right Side Plank
4) Plank
Rest 60 sec.

Sprint 45 sec.
Pull-up to failure
30 Lunges
15 Praying Mantis
Rest 60 sec.
(Repeat 2)

These exercises are particularly great when performed with a partner; in fact in encourage you to use a partner for these exercises. A partner will help keep you motivated and push you to sprint your hardest and lift your hardest each time, therefore optimizing your workout. Find a partner whose speed, strength, and intensity of training is going to be similar to your own.

Cycle this workout, or workouts similar to this, with your usual fitness routines. If you are already training long distances, keep it up and watch as your endurance increases. Not sure if sprint intervals is right for you? Not comfortable running or sprinting because of knee, ankle or hips problems? Then try this workout on a piece of cardio equipment. I prefer the Arc Trainer by Cybex, however a Precor Elliptical, Stair master, Spin bike, or stationary bike will work as well. Be sure, however, to make sure that after your sprint is over you are careful to exit your machine safely.

Sprint routines are not only great for increasing your metabolism and keeping it high, but for giving you variety and a shorter workout. On days that you are pressed for time run sprints supplemented with strength training exercises to get all that you need from your workout. Perform this workout and watch your metabolism increase and your waistline decrease.

Like what you see so far? Then make the commitment and sign up to train with the best! I guarantee RESUTS and a harder, sexier body. Train with me and I will create a program specifically designed for you to get you the body you have always deserved.

Are You Interested In A Free Consult? How About
Personal Training, Boot Camp, or TRX Training?

Fill In The Form Below To See How Result Fitness Training Can Help You Achieve YOUR Health & Fitness Goals!


Serving: Columbus, Greenwood, Seymour, Bartholomew County
Indiana and more!