Many individuals strive to stay fit and healthy, however,lack the time needed to be dedicated to a fitness program. Speed training has shown to be a very effective tool to accomplish profound results in a short amount of time. Of the vast number of different training programs available, speed training can be a very efficient method to help clients lose weight. For those of you who don’t know, speed training is a form of high-intensity interval training (HIIT) or sprint interval training (SIT),. Both of which play a key role in triggering fat loss. HIIT and SIT are also known to improve body composition, aerobic fitness, and fat burning while maintaining a person’s lean body mass.
Using speed training to sprint the fat off:
When considering ways to burn body fat, you first need to realize that speed training is only a component to a well-structured approach to weight loss. Planning and setting goals for yourself is critical for optimal success. When considering sprinting, it is both efficient and inexpensive. It comes with a vast array of positive outcomes, namely an effective way to target stubborn body fat, burn calories in a short amount of time, build muscle and boost metabolism.
However, not everyone should start their weight loss journey with sprinting. When designing a training plan, personally or as a personal trainer, a person’s medical history and physical limits need to be taken into consideration. This will allow for a smooth transition into a high level of intense exercise.
There is no one specific way to design a speed training program, particularly one for weight loss. A program can consist of using gym equipment or simply just a place to run. There are however, many variables to take into consideration such as time, safety, and the exercise environment. A good understanding of how the body works is crucial and this goes hand in hand with determining your correct target heart rate zone. The recommended heart rate for a HIIT program is between 80% to 95% of a person’s maximal heart rate during work and 40%-50% during rest. SIT generally encourages an all out max effort for 30 seconds with 4 minutes of rest.
Determining the correct speed training program:
Programs are considered as either short or long. Both a short and a long program will always begin with a 5-10 minute warm-up and conclude with a 5-10 minute cool down. A person should not conduct a HIIT training session more than 2-3 times per week. A short speed training program can have a time frame ranging from 4-15 minutes, with a 2:1 work to rest ratio, and running bouts consisting of >45 seconds. As an example, if you are doing a 4 minute workout your running bout will consist of 20 seconds of work and 10 seconds of rest. For a long speed training program the length of the workout will range from 18-55 minutes, with a 1:3 work to rest ratio, and running bouts of 2-4 minutes.
Final thoughts on speed training:
So, if you are looking for new and exciting ways to exercise and lose weight, speed training programs are the way to go. The ultimate goal is to embark on a weight loss journey that is effective yet safe. Knowing your personal medical history as well as a client’s medical history is very important when looking to design a speed training program. Speed training and HIIT or SIT programs are great ways to target stubborn body fat and workout to achieve goals. If you are interested in becoming a personal trainer to assist people with their weight loss journeys, visit our website and enquire.