Get Shredded for Summer | Resistance Band Sprints | Erin Stern

Posted on July 6, 2017 at 12:00 AM

When talking about sprints, most of us think about hitting the track. But it’s possible to get a great sprint workout without ever leaving the gym. Sprints or high intensity interval training (HIIT) can increase your metabolism, build muscle, and the workouts take only 15-20 minutes. Incorporate HIIT into your training 1-2 times per week for best results. True sprints are all out, meaning you exert full effort with each sprint. This is why rest is so important – your heart rate needs to drop back to around 60% of your max heart rate (220-age) before you begin another sprint. 

This month, we’re focusing on resistance band sprints. These can be performed anywhere that you have solid footing and a place to secure your band to. Bands can be found on Amazon, and provide a variety of training uses. Aim for 10-15 seconds of all out effort, with 3-5 minutes of rest in between. 6-8 sprints are all you need! Be sure to watch the video demonstration and keep these key points in mind:

  • Set the band to about hip height. Start with a lighter resistance and move up, if needed. The goal is to use a band that keeps you in one place – not allowing you to move too far forward, or pulling you too far back. The band should sit across your hip bones.
  • Focus on the acceleration phase of the sprint here – your body should be at about a 45-degree angle to the ground.
  • Keep your arms close to your sides, and swing your elbows through your hips. Power comes from “blocking” your leg, or getting your upper legs to parallel to the ground with your turnover. 
  • Think about running on the balls of your feet. It also helps to think about short, quick steps.Imagine that the floor is lava, that will get your feet moving!

Immediately after a sprint, you’ll feel winded. The full effects of the sprint can take a few seconds, as you’ll feel your heart rate rise. An effective sprint will get your heart rate up to about 80% of your max (220-age). Measure your heart rate. I count my heartbeats for 6 seconds and multiply by 10. You don’t have to have fancy apps or monitors - just give it your all!

I love PEAK ATP because I feel like I can maintain my speed and power throughout the workout, even as I get shredded for summer! Thanks for reading! Until next time, train hard, y’all!

- Erin Stern, 2x Ms. Figure Olympia


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