Hill sprints are extremely advantageous for athletes and those looking to do body transformations. A few hard-fought sessions on a hill can quickly change you from dumb to champion, mentally and physically. Here are some of the benefits of going to the hills, as well as a sample exercise you can try.
1. Burns more calories than flat surface cardio. Hill sprints are the ultimate form of interval training. Running uphill at full speed, walking downhill as a rest, and then back up again will get your metabolism going. The total calories burned during exercise will be higher due to the demands of running an incline. After exercise, the calories burned will also increase due to more COPD (excessive oxygen consumption after exercise). You can expect to have a high metabolism for 2-3 days compared to just a few hours with steady-state long-duration cardio. The fat will literally appear as if it is melting off your body.
two. Increased strength and hypertrophy. The increased workload of running uphill provides big strength gains, especially in the hips and rear chain. This leads to increased muscle size and density. Doing lunges and squats in the weight room won’t be a problem after hitting the hill. Those chicken legs you once had will look more like a well-fed work horse.
3. Safer than the flat sprint. Running uphill is less stressful on the joints and greatly decreases the chance of overuse injuries. The limbs are forced to move more slowly and controlled due to resistance. Because you don’t move as fast, the impact on your joints is reduced with each step. This allows you to take the pressure off the bones and place it directly on the muscles.
Four. Easy to do. Hill sprinting is as simple as it sounds. You go from point A to B in the shortest time possible. The technique is even improved compared to flat running because the athlete is forced to drive and bring each leg up in order to go up the hill. Weight room exercises can have a long learning curve, but the advantage of this exercise is that you can take someone who is relatively new to training and have them work at high intensity on a hill right away.
5. They make you hard. Sweat will gush out of every gland in your body as you dash uphill for the last few reps. Your legs and lungs will burn like they’re grilling on a barbecue, but you’ll keep going because you know you’re near the end. More than physically, you will become mentally strong when you conquer the hill.
Hit the Hills: a simple mountain running exercise
Heating
Jog: Do a very light jog for 5-10 minutes. The purpose of this is to warm up the muscles and prepare the mind for the training you are about to perform.
Dynamic mobility exercises: squats with body weight, lunges with arms extended upward, leg swings, standing foot touches, arm circles (forward and backward)
The training
Exercise: 100 m races uphill with a low incline.
Sets and reps: perform 4 sets of 4 to 5 reps.
Intensity level: aim to run each sprint at approximately 80% of your maximum abilities. This will help you stay in control and avoid fatigue early in your workout.
Rest – Recovery between reps is walking downhill to the starting position. Take a 3-5 minute break between sets to catch your breath and drink water.
Cool down
Static Stretch – Stretch your glutes, hamstrings, quads, and calves. Hold each stretch for 15-30 seconds.
