Here's an excerpt from Steven's Blog that I've incorporate into my regular workout. I've always admired the bodies of female sprinters and thought you guys might find this helpful...particularly after the Holidays.
Posted in FITNESS & TRAINING TIPS on December 4th, 2009 by Steven Ho
“Family in town”, “Waiting to lose some weight before I go to the gym” “End of the year crunch”, “Too hungover”, “Waiting to start next year”, “Traveling a lot”, “Parties to go to”, “There’s a football game on”… I know. I KNOW.
I’ve heard all the excuses and have used many of them myself. The Holidays are arguably the most challenging time to maintain your fitness regime. But unfortunately our bodies are not sympathetic to our busy lifestyles and schedules.
When I find myself limited on time, my go-to exercises are jump roping (which I’ve talked about in a previous entry) and SPRINTING. Unlike jogging or walking, sprinting (or fast running) will challenge and engage your entire torso and even arms (I’m trying to avoid the “core” word because I’m sure you’re all sick of this buzzword by now).
20-30 minutes of intense sprinting is a fantastic way to maintain your fitness level until your schedule opens back up. And once you have more time to dedicate to yourself, this routine will be an excellent addition to your regular fitness regime.
If you’re indoors on a treadmill, here is the cycle that I personally use. Obviously you will have to select a speed that you feel matches your health and fitness level.
SPRINTING CYCLE
Stretch
5-10 minute warm-up. Select a speed that will bring you to a light jog.
1-2 minute(s) of intense sprinting. Select a speed that you would chose to run if a hungry, carnivorous dinosaur were chasing you. As a gauge, my personal clients who are in good shape will run at speeds from 8.0 – 12.0 for this duration.
1-2 minute(s) of walking. If you sprinted for a minute, take a minute walk. If you sprinted for 2 minutes, take a 2 minute walk.
Repeat the sprinting cycle 5x.
5-10 minutes of light to fast job.
Cool down walk.
