The Benefits of Sprint Interval Training

Written by Dr. Steve Chaney on . Posted in Exercise, Fitness and Health, Issues, Uncategorized

Are You Still Doing Cardio?

Author: Kai Fusser, MS

Sprint Interval TrainingLast month I told you about functional fitness training and why I think it is superior to workouts on the machines that fill most gyms and sports clubs. This month my topic is sprint interval training, and why it beats the traditional cardiovascular or aerobic exercises.

Walk into any gym and the first thing you see is people straddling treadmills, ellipticals or bikes for 45 minutes or more trying to burn calories and improving their aerobic fitness.

It is not an easy task for me to explain in a short fitness tip why we should stay away from the typical low to moderate-intensity continuous training (“CARDIO”) and instead do sprint interval training (SIT, or burst training), but here are the key points.

The Problem With Cardio Exercise

 

Slow cardio:

  • is very time intensive (the number one reason people skip their workouts)
  • only works on your aerobic fitness (and that fairly inefficient)
  • burns some calories during the activity but has no impact on your overall metabolism
  • stresses your joints due to repetitive impact (especially if you are running for your cardio)
  • increases inflammation

 

The Benefits of Sprint Interval Training

 

Now here is a solution for you. SIT (sprint interval training) training:

  • will only take about 4-8 minutes 3 days a week
  • works your aerobic and anaerobic system at the same time
  • will raise your metabolism for several hours after you have completed the exercise
  • is very effective for fat loss
  • will build “fast muscles”
  • reduces impact on your joints and helps reduce inflammation

Sprint training can burn the same calories as slow cardio in 1/15th of the time! In addition, slow cardio exercise produces a lot of stress hormones (cortisol) while sprint training stimulates growth hormone (have you ever compared the physique of a sprinter to a marathon runner? It’s your choice).

It is the intensity, not duration that effects the adaptation to exercise.

 

Making Sprint Interval Training Work For You

 

There are different ways to implement SIT training:

It can be done on equipment like a:

  • treadmill (using a steep incline rather than high speed)
  • stationary bike
  • upper body ergo meter
  • or a X-iser

Or it can be done with no equipment at all, like

  •  sprinting (athletes only)
  • running up a flight of stairs
  • running up a hill
  • or with full body calisthenics like a Turkish Getup.

I recommend that you start with 4 min workouts (add 2-3 min of warm up before) with a sprint to rest ratio of 1-3, say 10 sec sprint with 30 sec rest (slow pace). As you feel more comfortable you should work your way down to a ratio of 1-1 like 20 sec sprint with 20 sec rest. The maximum total time you would want to do is 8 min. (more is not better in this case).

Please remember that the sprints should be “high intensity” which is of course relative to your fitness level. The intensity will be different for a fully trained athlete than for a de-conditioned couch hugger.

 

The Bottom Line:

 

Sprint interval training (SIT) is a quick and efficient way to burn calories and get the cardiovascular exercise your body needs.

You will be surprised how quickly your:

  • body will adapt to the new and positive exercise stress
  •  energy level will increase
  • performance will improve,
  • metabolism will pick up

You will save time and wear on your joints. Most of all, it can be fun !

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Suzannah

    |

    You have done a fantastic job of clearly explaining the difference between traditional cardio and sprint interval training. So many people think you need to be on a treadmill for 45 minutes. You provided some great information and options here for many people that don’t have time for extensive exercise every day. Thanks!!

    Reply

  • Teresa Robinson

    |

    Wow. I’m one of those who has put off any type of exercise program because of how much time it takes (or so I thought) to accomplish anything. (I was a subscriber to the low cardio training you describe at the beginning of the article.) Now I feel like there’s some hope for getting into shape without the huge time committment. Thank you!

    Reply

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Latest Article

Relieve Hip Pain After Sitting or Driving

Posted June 20, 2017 by Dr. Steve Chaney

Relief is Just a Few Movements Away!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

relieve hip pain after sittingI’m on a long business trip, speaking and teaching in Tennessee and New York, and the drive from Sarasota, FL meant many hours of driving over several days.  One of my stops was to visit with Suzanne and Dr. Steve Chaney at their home in North Carolina.  It was that long drive that became the inspiration for this blog.

After all those hours of driving, my hip was really sore. It was painful to stand up. While talking to Suzanne and Dr. Chaney I was using my elbow to work on the sore area, and when we were discussing the blog for this month it only made sense to share this technique with you.  So, Dr. Chaney took pictures and I sat at his computer to write.  I thought others may want to how to relieve hip pain after sitting or driving for long periods.

What Causes Anterior Hip Pain?

As I’ve mentioned in posts in the past, sitting is the #1 cause of low back pain, and it also causes anterior hip pain (pain localized towards the front of the hip) because the muscles (psoas and iliacus) pass through the hip and insert into the tendons that then insert into the top of the thigh bone.  When hip pain reliefyou try to stand up, the tight muscle tendons will pull on your thigh bone.  The other thing that happens is the point where the muscle merges into the tendon will be very tight and tender to touch. You aren’t having pain at your hip or thigh bone, but at the muscular point where the muscle and tendon merge.

It’s a bit confusing to describe, but you’ll find it if you sit down and put your fingers onto the tip of your pelvis, then just slide your fingers down toward your thigh and out about 2”. The point is right along the crease where your leg meets your trunk.

The muscle you are treating is the Rectus Femoris, where it merges from the tendon into the muscle fibers.  Follow this link, thigh muscle, to see the muscle and it will be a bit easier to visualize.

You need to be pressing deeply into the muscle, like you’re trying to press the bone and the muscle just happens to be in the way.  Move your fingers around a bit and you’ll find it.

Easy Treatment for Anterior Hip Pain After Sitting

relieve hip painHere is an easy treatment for hip pain after sitting you can administer yourself.  First, sit as I am, with your leg out and slightly turned.

Find the tender point with your fingers and then put your elbow into it as shown.

It’s important to have your arm opened so the point of your elbow is on top of the spasm.  It’s a bit tricky, but if you move about a bit you’ll come on to it, and it will hurt.  Keep the pressure so it’s tolerable, not excruciating.

After you have worked on this point for a few minutes you can move to the second part of the treatment.

hip pain treatmentPut the heel of your “same-side” hand onto your thigh as close to the spasm as you can get.  Lift up your fingers so the pressure is only on the heel of your hand.  You can use your opposite hand to help give more pressure.

Press down hard and deeply slide down the muscle, going toward your knee.  You can also kneed it like you would kneed bread dough, really forcing the muscle fibers to relax.

I’m putting in a picture from a previous blog to explain how you can also treat this point of your rectus femoris by using a ball on the floor.

As shown in this picture, lie on the floor with the ball on your hip muscle, and then slightly turn your body toward the floor so the ball rolls toward the front of your body. You may need to move the ball down an inch or so to get to your Rectus Femoris.

When you feel the pain, you’re on the muscle.  Just stay there for a minute or so, and if you want you can move so the ball goes along the muscle fibers all the way to your knee.

pain free living book coverIt may be a challenge to find this point, but it’s well-worth the effort!

In my book, Treat Yourself to Pain Free Living, I teach how to treat all the muscles that cause pain from your head to your feet.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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