SPRINTING FOR FITNESS
This blog is about my second book titled as “Sprinting for fitness”which will be released soon from Sports Publications, New Delhi. The book explains the various components involved in sprint training and lays down a suitable training programme so that the common man can incorporate the same into his daily routine for fitness as well as for good physique.
Short Introduction about sprinting and scope of the book
The oxford dictionary defines a sprint as ‘a race in which the people taking part run, swim, etc very fast over a short distance: a 100-meter sprint’. The 100 meters, 200 meters and 400 meters running races are categorized as sprint events because of the fast paced running involved in these events. What we will be covering in this book is the running sprint of 100 meters because it is considered as the purest form of sprinting.
Salient features of the book
• Simple language similar to the one given by coach on ground for easy understanding
• Illustrations for every exercise and technique for easy understanding (13 coloured and 111 black and white sketches).
• Practical oriented
• Due consideration for safety of the athletes given in every chapter to prevent injuries
• Methods and techniques given have been formulated for the short term as well as the long term benefit
• The exercise selected are easy to understand & implement and yet the most effective ones.
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• Pages – around 150
Inspiration for writing this book
Three amazing factors motivated me to take up sprint training for my everyday fitness routine and ultimately to write this book for information and use of the reader:
First, elite sprinters run at the speed of around 43 kms per hour during the 100 meters sprint race. This is the average speed. During the maximum speed phase in the sprint race, the speed is around 49 kms per hour.
Second, they cover the 100 meters in 43-50 strides (steps) in
10 seconds. This means, they amazingly complete 4-5 strides, with each stride comprising of 2.3 to 2.6 meters, in just one second which gives them a speed of approximately 12 meters per second. The foot touches the ground for just a fraction of a second i.e. for 0.08 to 0.09 seconds during the maximum speed. This means the sprinters literally fly.
Thirdly, the awesome muscular and powerful physique of the sprinters motivated me a lot to take up sprinting.
What is the aim of this book?
The main aim of this book is to give the readers a detailed insight into the training routine of a sprinter and to incorporate this training in your everyday fitness routine for developing a good physique as well as for overall fitness development.
Secondly, there is a lot of wrong perception that gym exercises are the only means of achieving fitness and good physique. The book aims to wipe out this wrong perception from the minds of the readers so that they explore various other means of staying fit other than strength training in the gym.
Thirdly, many youth are very much attracted towards sprinting and want to develop a good physique like the sprinters but are not aware of the training methods involved. Many among others have the wrong perception that sprinting means just running faster. This book will clear all the doubts and will help them to be armed with the knowledge to take up sprint training on their own.
Another most important reason for writing this book is to educate everyone on the correct ways, techniques and sequence of every workout session. This is extremely important since I have experienced, during the last 11 years of working out in the gym, that almost 95% among us exercise with the wrong techniques and sequence which can have serious repercussions in the long run.
Benefits of the training programme given in the book
The Sprint training programme given in this book, if included in everyday fitness routine, is one of the best ways for improving overall fitness levels. All the aspects that are required for the overall fitness i.e. strength, power, muscle endurance, cardiovascular endurance, flexibility, balance, agility, elastic strength of muscles and co-ordination for effective movements are included in the training programme. In addition to fitness, the various benefits of sprint training are:-
Improves the elastic capacity of the muscles thereby reducing chances of injury.
Rapid reduction of fats from the body.
Improvement in metabolism.
Improvement of performance in other sports.
Improvement of speed and agility.
Fast development and strengthening of the lower body especially the thighs.
Stronger mid section (core stability).
Helps to prevent illnesses and diseases from occurring.
Enhances the look of physique which in turn makes you look good.
Who will benefit from this book?
Everyone above the age of 18 years can benefit from the methods and techniques given in this book. This book will mainly benefit the following groups:-
Fitness enthusiasts who exercise regularly and are bored with the monotonous routine of workouts in the gym will benefit the most.
People who do not have the facility of gym will also benefit the most from this book.
Sprinters at regional level who are not at all aware about the techniques of sprinting and plyometric exercises will also benefit a lot. Reading this book will make them understand about the technicality of this sport. This in turn will motivate them to explore more advanced methods of training.
Football, Basketball, Volleyball players of regional level and sportsmen of other games who want to enhance their skills by developing speed can also benefit a lot.
Surprisingly, Body Builders can also benefit from this book by inclusion of plyometric exercises and sprints in their workouts.
This book will also help Physical Education Instructors in high schools and colleges to understand Sprinting. They can, in turn, imbibe the correct habits in young sprinters.
Women who are physically fit and active.
Teenagers can benefit while competing in sprint events at school or college.
I would like to add that there is no book presently on the concept of using the sprint training for the fitness of the common man. This book is the first of a kind which uses the training involved in the making of a professional sprinter for the use of common man for his everyday fitness. Fitness, for everyone, means working out in the gym or just running on the ground. This book is going to change this perception and present the readers with unique and a very good fitness routine, which they have never heard of, through various exercises for doing on the ground as well as in the gym. This book can, therefore, be a game changer in the field of fitness through appropriate pricing.
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