By Courtney Farnet
What if you could burn hundreds of calories in just 30 minutes? Sprinting requires little time, lots of energy and burns more calories than most other forms of exercise over the same duration.
Sprinting comes in all forms. For instance, the LES MILLS SPRINT™ is 30 minutes of high-intensity, low-impact training on an indoor bike. Repeated intervals of sprints, power and strength drive intensity. Participants spend 20 of the 30 minutes of class training at or above 85 percent of their maximum heart rate. The remaining time is spent recovering. Such interval training burns nine percent more fat and is 17 percent more effective than a steady-state cardiovascular workout, like running or long-distance cycling.
LES MILLS SPRINT™ is short, but it leaves participants burning calories for up to nine hours post-workout due to excess post-exercise oxygen consumption (EPOC). EPOC refers to the elevation in metabolism and increased use of oxygen to return the body to a resting state after intense exercise. The higher the intensity, the higher the after burn.
Researchers at Pennsylvania State University conducted a study on high intensity interval cycling and its effect on physical fitness and cardiovascular health. Thirty-six trained adults participated. One group of participants replaced a 60-minute cardio workout with two 30-minute high intensity cycling classes, like the LES MILLS SPRINT™, for six weeks. The others continued their normal training routine. The results indicated that two 30-minute high-intensity interval cycling classes per week increase aerobic fitness (VO2 max) by up to 10 percent and reduce LDL blood pressure, total cholesterol and triglycerides. Additionally, body fat mass decreases and lean body mass and leg strength increase.
Show your heart some love and incorporate high intensity interval cycling into your weekly routine.