Since it's nice out and warming up, I've been riding my bike to and from the gym. It's pretty good cardio and takes 25min there and 25min back. Total distance is just over 10 miles and I figure that should be between 700-1000 calories depending on the wind.

I picked up the new Muscle & Fitness with sprint exercises in it. Have you guys ever done those? They look pretty cool and something to change up my cardio work.

What first got me interested was reading about some Seal Team training exercises. What they were doing was 20 clap-pushups, sprinting 100 yards, then walking back as the rest. They repeated that 5 times. I went and did 100yard sprints with 100yard walks and after about 1.5 miles, my chest was screaming in pain. So it's a kick ass workout and it's not boring as shit like indoor cardio.

You guys do anything like that? What did you think?

Today I did this:

Sprint 100m, walk back
Sprint 200m, walk back
Sprint 300m, walk back
Sprint 400m, walk back

rest 5 minutes

Sprint 400m, walk back
Sprint 300m, walk back
Sprint 200m, walk back
Sprint 100m, walk back

That took me 35 minutes and was extremely difficult. Holy cats! I've been hacking and coughing up phlegm for the past hour. Hopefully I'm recovered enough to hit the weights later tonite.

Total Sprint Distance: 2000m
Total Walk Distance: 2000m

Thats alot of foot strikes, per workout. Make sure you're doing it on a soft surface.

Kudos to you if you can have a decent workout after sprinting 10 miles

I got in a pretty decent workout a few hours later. The pistol squats were super tough so I was only able to get 3 sets of 6 reps. All the upper body and explosive stuff went well as usual.

My quads and glutes are definitely smashed tonite. But I feel this is a good step toward becoming more fit. I rarely do hard cardio like that.

I actaully know the guy in the pics for that Article. His Name is Micah Lacerte. He is on myspace too, fucking great Physique!!!

You'll love the sprints when you really get into them. My roommate and I have been doing 200yd sprints then walking 200 for a total of 10 sets for about a month now 3 times per week. I love how I feel after I get done. Keep us updated on how it goes. I've added mtn biking these trails by my house twice a week into the regimen. Trail totals 5.9 miles so it's a pretty decent workout.

Sprints are so much more effective then steady pace cardio.

i'm not sure what you're asking.. sprints are great.. but if you do anything for too long your body will adapt..

be a grand wizard


if you're doing cardio 4 times a week.. alternate.. or do one week sprints one week distance..

as for their workout, anything new that causes intensity will produce growth or results.. continuously challenging yourself is the real key

Do you guys know if sprinting is a good workout for getting cut and toning muscle?

Read the posts dude. yes, it's great for that. Just look at the physique of sprinters.

http://mixmakers.net/other/my-first-marathon-experience/

Someone already posted that dude.

sprints own. end of story

sprints are fast and get it done- they also make u tired and can greatly improve your atheltithism