Trying to get my exercise regime in order as well as my eating... Did a "sprints" session in the gym yesterday and went for 1 minute sprints with 1 or 2 minutes of walking to recover in between.
I have seen some comments about much shorter sprints being better. So am I sprinting too long and slow?
I am particularly interested in the science of what's happening to my body during and after the sprint...
...for info, I set the treadmill at 14 to 15 kmh (10 to 11 mph??) for my "sprints" - as I can do 10 sets of 1 minute at this pace, and it doesn't feel too unsafe on the treadmill at that speed (but on the edge for the 250 lb me - don't walk behind my treadmill just in case I fly off...I will probably squash you flat).
Outside I am happier to sprint full speed for shorter distance, but my lifestyle does drive me to need to do some sprint sessions in the gym (eg time, weather here in the UK, location of work etc).
Sprinting is supposed to be at full speed. Go full speed for as long as you can handle it, then give yourself the appropriate rest period. I realize sprinting on the treadmill isn't ideal and may not lend itself to a true sprint. I personally wouldn't do sprints on the treadmill. I use the rowing machine. I find it better to use something that allows you to set your own pace.
Your doing a metabolic training workout not a sprint workout. As trjones mentioned above, it should be all out as hard and fast as you can go with adequate amount of rest in between. Time it and once your time starts to significantly decrease then end the sprint workout. I usually do 20, 40 or 100 yards. I also love the shuttle runs as well.
Sprinting means going all out, as fast and hard as you can go; I wouldn't bother much with exact speeds, you have to adjust it to yourself, which is why it is very difficult to sprint on a treadmill - because it basically forces you to run at a certain speed without allowing you to flexibly gauge the intensity at which your sprint is indeed 'all out'. I am also rather confined to a gym in my workouts and I use a stationary spinning bike to sprint; you can adjust the resistance on those so you can not only try 'flat' ground sprints but also hill sprints, or even standing and hover sprints.
As far as the time goes, I think the Tabata intervals are perfect for sprinting (20 seconds sprint, 10 seconds rest, repeat 8 times = one cycle of 4 minutes). I personally do 3 cycles with 1 minute rest in between. If you're going all out, I do think that a 1-minute sprint is a little too long; a 'sprint' should be at 100% output; I don't know you, or your fitness level, so I can't say for sure, but I personally would struggle to keep up 100% intensity for 1 minute.
Bottom line, I would recommend you try some tabatas on a stationary bike! Really gun it for 20 seconds (imagine a panther is chasing you, or that you're chasing your dinner - this one's very effective if you're doing this fasted!). Good luck!
Lots of Paleo Love
P.S. The treadmill makes me feel like a hamster...
If you're too out of breath to go keep going after a minute then it's ok, and I think it'll be doing you some good - particularly if you are able to so fewer, shorter, faster sprints sometimes as well. I'm not sure I'd take the weather as a great excuse though...
As others have mentioned a "sprint" is all out and isnt best suited to a treadmill. That being said as you become more comfortable on the treadmill slowly ramp up your intensity either with speed or incline. I find that my sweetspot is 4 or 5 sprints at all out intensity for 30 seconds (roughly 200 M) followed by 2 minutes of a very slow walk. Adequate recovery is necessary to push the intensity. I usually alternate my sprint sessions between running and rowing.
I'm with Andy M on this one. I just googled London temps. 50 degree highs for the next ten days. Now I must confess I am a snow bird. I do flee New England for Florida every October, and never consider returning before Memorial DAy. But really, don't you British still use that "stiff upper lip " thing, or did that pass with Churchill? :) But here's a compromise.. Warm up on the treadmill for five to eight minutes. Then run out into the frozen tundra and do your 8x30 sec. intervals (eight minutes outside total) and run back into the warm gym and "cool down" inside. Check for frostbite while taking the hot shower. :) Good luck.
I've determined it almost impossible to do sprints on a treadmill. Specifically short, tabata style sprints.
Consider the time it takes for the treadmill to get from a resting speed to a sprint speed; some can take a solid 5-6 seconds to get to full speed and back down again.
If you're looking for Tabata-esque results (i.e. sprinting that confers similar metabolic effects as a longer steady-state run) you can do the Little method, which is 60 seconds @ 95% VO2max and then 75 seconds rest.
Wikipedia has a very short summary: http://en.wikipedia.org/wiki/High-intensity_interval_training#Little_Method
The actual study is here: http://jp.physoc.org/content/early/2010/01/20/jphysiol.2009.181743.abstract
I don't recommend training "all out," if that means 10 out of 10. It's a way of working "too hard." Always good to have a sense that you could step it up. Or so I have found from experience.
Get clear about your goals. Read the best online stuff about HIIT. Avoid treadmill for all the reasons stated above. Start with a 1-10 scale of perceived exertion (PE). Warm up at 5 for five minutes. Consider this progression: 30 seconds at PE 6; then 30 secs at PE 7. Continue to PE 9. Drop down to 6 and repeat. Call it a day or do it again.
Alternatively, try this HIIT variation: Warm up. 30 seconds at PE 8-9, followed by 60 seconds walking. Repeat for 20 minutes. Cool down as you head home.
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Courtesy of Running Coach Ken at 5 Speed Running
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