22 Oct Booty Business – How to Strengthen your Booty by Sprinting
Let’s be real… flat butts aren’t considered “in” these days. Round, strong booties are where it’s at, which has many of us hitting the gym and squatting more than we’d care to… But, is squatting the best way to achieve a strong booty? Studies are showing that there’s a better way to achieve that look and strength you’re wanting… sprinting.
Think about it… Which elite sprinter has a flat butt? NONE. A comparison of elite sprinters to low level sprinters showed that the elites have larger glutes, hamstrings, and hip flexors and smaller quadricep muscles. In fact, the glutes account for 40% of muscle activation during sprinting followed by hamstrings 25%, erector spinae 15%, calves 5%, quadriceps 5%, and shoulder flexors 10%. A Harvard study compared elite level sprinters against one another and found that the speed in the air was the exact same across all sprinters, however the faster sprinters hit the ground with more force. When the posterior chain gets stronger, everything else gets stronger.
So, if you want to build your butt, incorporate sprinting into your workout regimen. The good news is sprinting is so good for your body, 20 minutes on sprints and rests is all you really need to get an amazing, full body and cardio workout!
Here’s a sample sprint workout that’s quick and effective.
Warm up for 5 – 10 min, including skips, lunges, butt kicks, high knees.
Workout: 6 x 30 sec all out sprint, 90 sec walking recovery.
Cool down and stretch for 5 – 10 minutes.
You can do this on a track, a treadmill, at the park… it’s quick and efficient! It’s not just great for your behind… it’s great for your overall health and wellbeing! High intensity interval training (HIIT) and sprint interval training (SIT) are very beneficial training systems to improve body composition and VO2 max (the amount of oxygen you can breathe in during intense exercise). Sprinting can improve your aerobic capacity, which is a good indicator of overall cardiovascular health and fitness. A higher VO2 max is associated with positive health benefits such as a longer lifespan, reduced risk of stroke, heart disease, diabetes, cancer, and improved self-esteem.
The most important factor with interval training is INTENSITY. For example, high intensity training can range from 85% – 250% of VO2 max. How do you work above 100% of VO2 max? Remember, VO2 max is the measure of aerobic capacity which is your body’s ability to deliver oxygen to the muscles. To work above that level, use short durations that tap into the anaerobic energy system which does not require the presence of oxygen. Chemical reactions in our body give us energy to complete exercise without oxygen. (AKA – you should be gasping for air when you’re done – getting yourself to this, stitch in the side, heavy breathing point, then allowing yourself a period of time to catch your breath and recover.) Thus, by incorporating as little as 4 minutes of Sprint Interval Training, your VO2 max improves, anaerobic capacity improves, and more. A member at VIVE Personal Training actually increased their VO2 max by 35% with only 3 days in the gym using SIT and strength training and no extra cardio.
The rest period is also VERY important.
SIT performed at high intensities with more rest between days produced more beneficial physiological changes in anaerobic work capacity. do this 2 or 3 times per week and allow your body enough time to recover between sets. DO NOT overdo HIIT training! It’s so beneficial, you don’t need to go nuts with it.
So, want to get those booty gains and increase your overall strength and health? HIIT the ground running, then. See what I did there?