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A 20-second workout secret. Sprinting is the best form of exercise. Not jogging. One client went from 50 miles per week to a few minutes of sprinting and lost a ton of visceral fat in a matter of months.

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Sean OMara MD, JD

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17,243 görüntüleme • 2 ay önce •via X (Twitter)

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CURVED CONE COLLECT ↪️ There are a ton of different curved sprinting drills… There are a ton of different change of direction drills… ✅ This drill combines curved sprinting with COD ✅ Sports are NOT played in straight lines. Training needs to reflect that! Finding ways to bring curved sprinting and COD together in training can further develop & prepare athletes for in-game demands.
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CURVED CONE COLLECT ↪️ There are a ton of different curved sprinting drills… There are a ton of different change of direction drills… ✅ This drill combines curved sprinting with COD ✅ Sports are NOT played in straight lines. Training needs to reflect that! Finding ways to bring curved sprinting and COD together in training can further develop & prepare athletes for in-game demands.

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Mark Sisson’s minimum effective dose of exercise: lots of walking, twice a week lifting weights, and sprinting once a week. Sprinting is the best way to build a firm bottom, better than squats or lunges. You can do 6-10 sprints of 20-30 seconds with rest, on track, bike, elliptical, or whatever works. Sprint training activates fast-twitch muscle fibers, boosting power, speed, and muscle growth while improving fat burning and metabolic health, as supported by studies on high-intensity interval training (HIIT). A simple, ancestral-inspired plan for strong, lean fitness.
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Mark Sisson’s minimum effective dose of exercise: lots of walking, twice a week lifting weights, and sprinting once a week. Sprinting is the best way to build a firm bottom, better than squats or lunges. You can do 6-10 sprints of 20-30 seconds with rest, on track, bike, elliptical, or whatever works. Sprint training activates fast-twitch muscle fibers, boosting power, speed, and muscle growth while improving fat burning and metabolic health, as supported by studies on high-intensity interval training (HIIT). A simple, ancestral-inspired plan for strong, lean fitness.

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London's Heathrow Airport is the second-busiest airport in Europe and one of the busiest in the whole world. But hidden away just a few minutes from the hustle and bustle is a secret museum dedicated to another mainstay of British culture.
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Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually returning to once/week) • Strength training (twice weekly) • Recovery aerobics (20-30 minutes of light exercise) • Endurance sessions (weekly 1+ hour endurance training, plus a separate 30-min base-pace session) A few notes: • Exercise intensity and frequency gradually increased from the start • By 6 months, participants were exercising 5–6 hours/week
3:26

Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually returning to once/week) • Strength training (twice weekly) • Recovery aerobics (20-30 minutes of light exercise) • Endurance sessions (weekly 1+ hour endurance training, plus a separate 30-min base-pace session) A few notes: • Exercise intensity and frequency gradually increased from the start • By 6 months, participants were exercising 5–6 hours/week

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Case study: How my client Don lost 7 inches around his midsection while dropping 37 pounds... In 16 weeks, in a grand total of 50 minutes per week:
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Case study: How my client Don lost 7 inches around his midsection while dropping 37 pounds... In 16 weeks, in a grand total of 50 minutes per week:

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There’s a subtle mastery involved in the art of sprinting. 👀
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There’s a subtle mastery involved in the art of sprinting. 👀

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Of course sprinting is number 1, but that should go without saying. After that, bounding is my favorite drill in speed development because it gives you a lot of return from one exercise. It can help teach rhythm, coordination, improve force application, and give you a
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Of course sprinting is number 1, but that should go without saying. After that, bounding is my favorite drill in speed development because it gives you a lot of return from one exercise. It can help teach rhythm, coordination, improve force application, and give you a

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This is absolutely insane. A group of tourists in Yellowstone was spotted exiting their cars and sprinting towards a mama bear and her two cubs. One of the tourists had a child in his arms.
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One of the best ways to up testosterone is sprinting. I don’t do it as much as I used to but still do it 1-2 times a week normally on this beautiful machine! This was part of my program from my Operation LFG. how I train now 4x20 calorie sprint echo bike Rest 2 minutes between
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🥵 How two sprinting icons act and communicate in the final of a Grand Tour sprint stage.
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🥵 How two sprinting icons act and communicate in the final of a Grand Tour sprint stage.

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Outside of every coach’s favorite “odd” exercise here and there, the bulk of your work as an athlete should look pretty simple…sprinting, jumping, choosing an explosive movement (med ball, Olympic variation, plyo), and getting stronger in a few core lifts. That combination.
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Short “exercise snacks” might be one of the highest-ROI habits for longevity Observational data show that just 1–2 minutes of vigorous activity, done ~3 times per day (getting your heart rate ~≥80% max), is linked to ~40% lower cancer mortality, ~40% lower all-cause mortality, and ~50% lower cardiovascular mortality This is even in people who say they “don’t exercise” These bursts can be as simple as sprinting up stairs or a quick set of all-out bodyweight squats, burpees, or high knees
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Short “exercise snacks” might be one of the highest-ROI habits for longevity Observational data show that just 1–2 minutes of vigorous activity, done ~3 times per day (getting your heart rate ~≥80% max), is linked to ~40% lower cancer mortality, ~40% lower all-cause mortality, and ~50% lower cardiovascular mortality This is even in people who say they “don’t exercise” These bursts can be as simple as sprinting up stairs or a quick set of all-out bodyweight squats, burpees, or high knees

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Working on a “Swing Step” off of a crossover. A great option when the defender is sprinting to cut you off. 🔋 #BeTheCatalyst
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Working on a “Swing Step” off of a crossover. A great option when the defender is sprinting to cut you off. 🔋 #BeTheCatalyst

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