A Primal Lifestyle in Bali, Day 8


SPRINTING SESSION – on the Beach in the Sand!

Burn – Burn – Burn Fat
Lean – Lean – Muscle  

My next day in Bali, Day 8 of A Primal Lifestyle Health Coaching Program, we went to the beach to break out a major Sprint Training Session.

Sprinting is one of the most powerful – pure – simple forms of exercise, which yields by far the most rewards in the shortest period of time. A Sprint Session will take me 30 minutes max, including warm up, warm down and stretching.

Just take a look at the Sprint Athletes and their Body Composition. Should tell you all you need to know! They don’t become that ripped because they spend hours in the gym (they spend some time in the gym), no, most of it is because of their intense sprinting.

Unfortunately, I could not participate in this one, due to my total knee replacement I cannot risk running. Running will wear down the Titanium and rubber support in my knee very quickly. But I was very happy to be able to Coach my training partner, Indah, on how to perform this High Intensity workout.

Running Sprints – Steps Sprints – Swim Sprints – Stationary Bike Sprints – Rowing Sprints – Elliptical Sprints 

All of these are great options for your weekly Sprint Session, as many of us can’t run due to injury or knee/ankle joint problems.

One of my favorites is steps sprint. I can perform this one despite my knee. It’s relatively low impact compared to running sprints. The intensity level however is much higher than regular sprints due to the added steepness of the steps – it’s high intensity resistance training as well as sprint training in one.

Swim sprints are amazing too and they are tough as nails thanks to the water resistance and having to time your breathing under water. These two factors make swim sprinting very challenging, but extremely rewarding and low to no impact on joints.

BONUS: Swim sprints very much support bone density due to the heavy water resistance. Therefore not being able to perform running sprints (supportive of bone density) this more than compensates

I recommend diversifying your sprint workouts as much as possible. Switch things around every week; don’t run sprint or swim sprint only. Ad variety and diversify. This will make it more fun, make you fitter all around athlete and yield much better results more quickly.


The Routine:

7 minute warm: Light Jogging and Dynamic Stretching

6 All Out 100 meter Dashes.

Walking slowly back to starting point for your rest time. Repeat only 6 times if you feel you can keep your performance at the same level throughout. If you feel your performance dropping off, reduce the length of the sprint to 60 meters or stop the workout.

10 Minute warm down with low key Static Stretching.

The Message:

These are some good reasons to include Sprint Training in your Fitness Routine on a regular basis:

  • Builds strength – Sprints are a anaerobic exercise, this means that they will trigger muscle building, increasing the size and strength of the powerful, fast-twitch fibers. A study conducted in 2012 showed sprinting can enhance protein synthesis pathways by as much as 230 percent! With the right nutrition and recovery, this will lead to muscle building, allowing your body to become leaner and enabling you to run faster, longer, and more efficiently.
  • Lose fat – Sprint training is one of the most efficient conditioning exercises that can create significant and notable fat loss. Compared to long and steady aerobic training, like running or jogging, sprinting enables you to lose body fat, whereas in aerobic training, you are more likely to lose body mass – which includes fat, but also water weight. When wanting to lose weight and become healthier, you should aim to lose fat. A  Nutrition journal study conducted in 2004 showed that fat metabolism is most effective during running at intensities between 47 and 64%, depending on athletic ability, while another study by Exercise and Sport Sciences Reviews showed that high intensity interval training can improve skeletal muscle oxidative capacity and endurance performance.
  • Expand endurance – Doing sprints will improve your general endurance. In fact, sprinting is one of the most efficient ways to build your endurance. Going at max speeds on a sprint will improve your endurance capacity, amplifying your maximal oxygen uptake and increasing the time it takes for fatigue to set in. Since sprints train the body to burn fat for fuel, they preserve muscle glycogen and prolonging work capacity.
  • Improves heart health – Sprinting comes with cardiovascular benefits. It can help lower your blood pressure. The fast-twitch muscles that you are building with sprints improve your heart function. Doing all those explosions and putting all that extra effort on your muscles, makes your heart work and pump harder which will strengthen your heart.

BUT, the short duration of sprinting stresses your heart only briefly  – with cortisol level being elevated for only for a brief time.

All of this results in a healthier heart and far less chance of heart disease.

  • Builds mental toughness – Sprints are a challenging workout. There may be moments of uncertainty in the middle of your workout that challenge your ability to finish. It is important, however, to not give in. Pushing through the discomfort will enable you to break past records and build your confidence in your emotional and physical abilities.
  • Reduce stress – Sprinting, like other forms of exercise, produces endorphins, which are chemicals in the brain that act as natural painkillers and provide you with a “feel good” sensation. The release of endorphins stimulates confidence and relief, especially after having successfully completed a workout.
  • Saves time – Sprints are quick bursts of movements, and as such, they are just as and often more time effective than jogging for an hour. If you are crunched for time, sprints are a great way to maximize your workout with half the time!
  • Improves glucose control/insulin –A 2009 study by BMCEndocrine Disordersfound high intensity workouts substantially improved insulin levels and had could reduce metabolic syndrome risk factors, including high cholesterol, high blood pressure, high blood sugar and abdominal body fat. Sprints work so well for glucose control because they deplete the body of supply of glycogen, the sugar stored inside of our muscles. The only way our body can get rid of excess sugar in our blood is to first make it run down its glycogen inventories in our muscles. The only way to squeeze glycogen out of the inventories are exercises that involve intense contractions such as sprints.



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