Gain massive muscle with the best kind of cardio.
The notion that every bodybuilder hates doing cardiovascular training is completely bogus. Well, maybe not completely, but it’s more likely that they had a dislike for certain kinds of cardio training methods and therefore have built up a hatred for the endeavor in their own minds. Most of that hate stems from the fact that cardio training can burn muscle mass, not just body fat. But just as there are different lifting methods, there are different types of cardio training as well. Continuous low intensity cardio training is the main culprit for eating away at hard earned muscle. Sprinting on the other hand is an entirely different beast and one you should include in your training. Here’s how and why sprinting could be the best type of cardio for a bodybuilder to make gains.
What is Sprinting?
Sprinting is the act of running over a short distance as fast as you can, for a limited period of time. Sprinting is an event as well as a tactic that is used in many sports that incorporate running. Typically, sprinting is seen as a method of quickly reaching a target or goal, or avoiding or catching an opponent. Human physiology has found that a runner’s near-top speed is something that can only be maintained for 30–35 seconds at most, and this is due to the depletion of phosphocreatine stores in muscles, and perhaps secondarily to excessive metabolic acidosis as a result of anaerobic glycolysis.
Sprinting is often included in high energy interval training (HIIT) and is a way for bodybuilders to quickly burn fat and get their blood pumping, as the heart rate is elevated very quickly. But, is sprinting the best type of cardio for bodybuilders to make gains? Let’s take a look.
How Sprinting Helps Bodybuilders
Sprinting is something that can really benefit bodybuilders and provide some great progress with burning fat, all without torching the muscle mass that you have worked so hard to build. Here are some of the benefits that sprints help with.
Testosterone Production
One of the biggest benefits of adding sprints to your training is that it will mean greater testosterone production. Testosterone is the muscle building hormone that separates the men from the boys (yeah, yeah, and men from women too), as it helps with things like libido, building muscle mass, and overall fat distribution. Not to mention the blood flow and bone density benefits that higher testosterone levels can bring to the table.
As opposed to long distance running at a low intensity, sprinting is high intensity work and it forces your body to produce more testosterone because of the stress your system is under. That means more fat burning, more muscle production, and less catabolism.
Sprinting Training Intensity
Unless you’ve been sprinting all of your life, you’re going to want to add sprints to your routine intelligently. Rather than opting to go all out when you first add sprinting to your routine, you should instead main for 50% of your max speed. Eventually as your body gets used to the work you can start increasing the intensity, but be forewarned, you should never up the intensity over 90% at the max. Also, be sure that your body has already been warmed up with low intensity work before you start sprinting in order to reduce the risk of injury.
How Often Should I Sprint?
So how often should you be sprinting per week? The best is to aim for three times per week, preferably after you’ve concluded your weight training for the day. Training beforehand can leave you tired and in recovery mode. You want to put your all into every training session to ensure that your muscles are getting the work that they require. Your body also needs time to recover so three times a week is ideal to ensure that you’re not redlining your system consistently.
Where to do Your Sprints
Now you can certainly do your sprints outside, but what about when it rains? Or snows? Or you just don’t feel like leaving your house or going to the gym? Well, having a good treadmill on hand is certainly the most ideal thing you can do in this situation. That being said, you want a quality treadmill that can withstand your weight, as well as be pretty easy to store.
Hit the ground running with quick and easy setup in 30 minutes or fewer. Intuitive speed and incline dial controls simplify workout changes. Bluetooth speakers and a secure device holder let you work out with your fitness classes, music and entertainment. Ultra-quiet motor recalibrates with every footfall with no lags or surges. 55” deck with shock-absorbing 3-zone cushioning supports walking, jogging or running.
The Horizon Fitness T101 Treadmill is our top choice as the treadmill with the most bang for your buck when it comes to finding a piece of equipment to sprint on. It has a quick and easy setup that you can realistically complete within 30 minutes or fewer, intuitive speed and incline dial controls simplify workout changes, bluetooth speakers and a secure device holder let you work out with your fitness classes, music and entertainment. It’s quiet and doesn’t lag, which makes it the ideal choice for sprinting. 55” deck with shock-absorbing 3-zone cushioning supports walking, jogging or running. You also get the sturdiness of a traditional treadmill with the convenience of a folding frame thanks to Horizon’s effortless hydraulic folding system that facilitates easy storage between workouts. All that for under $700.
Pros
- User friendly and great design for easy setup
- Bluetooth settings and electronics charger
- Cushioning and support to prevent injuries and allow for longer workouts
Cons
- Smaller screen
Price: $649.00
Wrap Up
Overall, sprinting is a great form of cardiovascular exercise that can help to burn fat without burning off the hard earned muscle that you have built. It helps to get your blood pumping and really is awesome for bodybuilders. That being said, what are you waiting for? Slip on those running shoes and get out there!
Is sprinting apart of your training?
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Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Twitter and Facebook to keep up with his antics.
