1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,240 --> 00:00:14,760 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:14,920 --> 00:00:19,760 Speaker 1: tip car sprints? What are car sprints? Something I came 4 00:00:19,840 --> 00:00:24,800 Speaker 1: up with years ago, and if memory serves, it was 5 00:00:25,040 --> 00:00:27,960 Speaker 1: back when I was contributing to magazines, back when there 6 00:00:28,000 --> 00:00:32,320 Speaker 1: were all those great fitness magazines, very sad. One of 7 00:00:32,360 --> 00:00:35,400 Speaker 1: the first I ever started working with was Self magazine. 8 00:00:35,960 --> 00:00:38,280 Speaker 1: Just a great one, lots of great fitness tips and 9 00:00:38,320 --> 00:00:41,159 Speaker 1: workouts and things like that, and I would often be 10 00:00:41,280 --> 00:00:44,400 Speaker 1: asked for just tips, ways to make your work out 11 00:00:44,440 --> 00:00:47,360 Speaker 1: more fun, things like that. So this was one I 12 00:00:47,440 --> 00:00:49,080 Speaker 1: came up with, and many of you are going to 13 00:00:49,200 --> 00:00:53,279 Speaker 1: think it's maybe a little ridiculous, maybe a little ego centric. 14 00:00:53,800 --> 00:00:57,720 Speaker 1: Hey it works, that's all I know. So super simple, 15 00:00:57,840 --> 00:01:01,400 Speaker 1: all right, So it goes into your outdoor workouts. If 16 00:01:01,400 --> 00:01:05,919 Speaker 1: you're a walker, runner, or a biker, but especially a runner, 17 00:01:05,920 --> 00:01:08,120 Speaker 1: this one is for you. But again it works for 18 00:01:08,360 --> 00:01:11,160 Speaker 1: walking and biking as well. So a lot of people 19 00:01:11,440 --> 00:01:14,200 Speaker 1: here about interval training. I've done a bunch of shows 20 00:01:14,319 --> 00:01:17,880 Speaker 1: on them. You know, they're super effective types of workouts. 21 00:01:17,920 --> 00:01:20,960 Speaker 1: You want your steady state workout, you want your interval training. 22 00:01:21,200 --> 00:01:25,800 Speaker 1: So here's a really simple, effective and fun way to 23 00:01:25,920 --> 00:01:29,360 Speaker 1: get in some intervals. All right, So it goes like this, 24 00:01:30,680 --> 00:01:33,360 Speaker 1: so maybe once a week. If you're someone who runs 25 00:01:33,480 --> 00:01:36,200 Speaker 1: to three times a week, generally speaking, you want to 26 00:01:36,200 --> 00:01:39,560 Speaker 1: do intervals once a week, you know, hard intervals, and 27 00:01:39,600 --> 00:01:42,280 Speaker 1: this could be your interval workout. So this is for 28 00:01:42,400 --> 00:01:47,039 Speaker 1: outdoor workouts, hence the car sprint title. So let's say 29 00:01:47,080 --> 00:01:50,080 Speaker 1: you are going for a three mile run, your first 30 00:01:50,120 --> 00:01:52,600 Speaker 1: mile or a mile and a half, nice easy pace, 31 00:01:52,640 --> 00:01:56,520 Speaker 1: your regular pace. Right. Then here's where the fund starts. 32 00:01:57,120 --> 00:02:00,800 Speaker 1: Whenever you see a car off in the distance, you 33 00:02:00,840 --> 00:02:04,440 Speaker 1: pick up the pace. As the car gets closer, you sprint, 34 00:02:04,920 --> 00:02:09,440 Speaker 1: all right, You go full out sprint until that car 35 00:02:09,520 --> 00:02:12,720 Speaker 1: passes you, and then when it's out of sight, you 36 00:02:12,800 --> 00:02:15,680 Speaker 1: slow it way down, and slowing down could be back 37 00:02:15,680 --> 00:02:18,240 Speaker 1: to your original pace. Generally speaking, it's gonna be hard 38 00:02:18,280 --> 00:02:23,280 Speaker 1: because you ideally are truly sprinting all outsprint past that car, 39 00:02:24,040 --> 00:02:25,880 Speaker 1: and then when it's gone, you slow down and you 40 00:02:25,880 --> 00:02:32,040 Speaker 1: can walk to recover. And you're gonna do that four, 41 00:02:33,200 --> 00:02:36,440 Speaker 1: five minutes, ten minutes. You're gonna choose how long you 42 00:02:36,440 --> 00:02:39,600 Speaker 1: can go by reps, you can say five cars ten cars, 43 00:02:40,080 --> 00:02:43,160 Speaker 1: doesn't have to be a lot, doesn't have to be 44 00:02:43,200 --> 00:02:47,359 Speaker 1: a huge number, all right, And so you're gonna continue 45 00:02:47,400 --> 00:02:50,200 Speaker 1: like that. So car comes, you, take off, you sprint, 46 00:02:50,240 --> 00:02:53,480 Speaker 1: it passes you, you walk, then you pick it up again. 47 00:02:54,040 --> 00:02:56,960 Speaker 1: Next car in the distance, nice and easy. As it 48 00:02:56,960 --> 00:03:02,280 Speaker 1: gets closer, pick up that pace, hammer past it all out, sprint, 49 00:03:02,720 --> 00:03:05,480 Speaker 1: car has gone around the turn or wherever, back to 50 00:03:05,560 --> 00:03:11,680 Speaker 1: walking or jogging. And then you take the last five 51 00:03:11,760 --> 00:03:15,480 Speaker 1: ten minutes or so, nice easy pace. Alright, So you 52 00:03:15,560 --> 00:03:18,359 Speaker 1: pick a number, pick an amount of time, and that's 53 00:03:18,360 --> 00:03:20,760 Speaker 1: gonna be the number of intervals you do. So what 54 00:03:20,800 --> 00:03:24,200 Speaker 1: does this do well? Solves three problems, actually does three things. 55 00:03:24,600 --> 00:03:28,799 Speaker 1: Provides really much needed variation for so many people, right 56 00:03:29,240 --> 00:03:33,680 Speaker 1: that same steady state run not only physically but mentally, 57 00:03:33,960 --> 00:03:36,520 Speaker 1: you know, taxing after a certain amount of time. So 58 00:03:36,640 --> 00:03:39,840 Speaker 1: it's a great way to vary your routine. And secondly, 59 00:03:39,840 --> 00:03:43,280 Speaker 1: it is a really great way to do intervals because 60 00:03:43,360 --> 00:03:46,240 Speaker 1: generally speaking, unless you live in like you know, somewhere 61 00:03:46,240 --> 00:03:47,960 Speaker 1: in the Midwest where you can see a car coming 62 00:03:48,000 --> 00:03:51,400 Speaker 1: from miles away, your sprint is gonna be ten seconds, 63 00:03:51,560 --> 00:03:55,120 Speaker 1: five seconds, ten seconds, fifteen. It's gonna be short. But 64 00:03:55,200 --> 00:03:58,160 Speaker 1: it's gonna be hard and fast, right, so it's the 65 00:03:58,320 --> 00:04:03,240 Speaker 1: perfect amount of time to do a hard interval. And 66 00:04:03,280 --> 00:04:06,080 Speaker 1: then yes, you probably see where I'm going with this, hopefully. 67 00:04:06,560 --> 00:04:12,280 Speaker 1: The third benefits of doing car sprints Inevitably you're gonna 68 00:04:12,280 --> 00:04:14,720 Speaker 1: have people that you know drive by you and they're 69 00:04:14,720 --> 00:04:19,000 Speaker 1: gonna go, oh my gosh, you are really really fast. 70 00:04:19,960 --> 00:04:23,080 Speaker 1: So it works on so many levels. You're gonna get fitter, 71 00:04:23,760 --> 00:04:28,000 Speaker 1: you're gonna get faster. It's fun and your friends there 72 00:04:28,000 --> 00:04:32,000 Speaker 1: you go, didn't even realize all four fs. Your friends 73 00:04:32,000 --> 00:04:35,200 Speaker 1: are gonna say, I didn't realize how fit you are, 74 00:04:35,680 --> 00:04:37,160 Speaker 1: all right, So there you have it. I joke. But 75 00:04:37,200 --> 00:04:39,640 Speaker 1: it's actually a great workout, all right, so use it. 76 00:04:40,400 --> 00:04:42,240 Speaker 1: Walking you can do the same thing. Pick up the 77 00:04:42,279 --> 00:04:44,720 Speaker 1: pace when you see cars coming, bring it back down 78 00:04:44,720 --> 00:04:47,680 Speaker 1: when the car's gone. You're walking. Friends will be like, wow, 79 00:04:47,720 --> 00:04:50,120 Speaker 1: you're you're a fast power walker. And you can even 80 00:04:50,120 --> 00:04:53,119 Speaker 1: do it on bikes. As cars approaching, pick up that pace, 81 00:04:53,640 --> 00:04:56,480 Speaker 1: slow down when it passes. All right. Yes, it's fun. 82 00:04:56,640 --> 00:05:01,080 Speaker 1: Yes it's kind of goofy, but it works. Thank you 83 00:05:01,160 --> 00:05:03,960 Speaker 1: for listening. I enjoy doing these short fit tips. And 84 00:05:03,960 --> 00:05:07,240 Speaker 1: guess what you take all these fit tips you put 85 00:05:07,320 --> 00:05:12,159 Speaker 1: them together. Success success, all right. Please rate the show 86 00:05:12,240 --> 00:05:14,080 Speaker 1: if you have not already. If you have, thank you 87 00:05:14,120 --> 00:05:16,919 Speaker 1: so much. Subscribe to the show. I have goals people. 88 00:05:17,200 --> 00:05:20,320 Speaker 1: I need more subscribers. Thank you if you already have. 89 00:05:21,080 --> 00:05:24,400 Speaker 1: And again, my goal is to get you in the 90 00:05:24,440 --> 00:05:27,039 Speaker 1: best shape of your life, to enjoy your life to 91 00:05:27,080 --> 00:05:30,080 Speaker 1: the fullest, to be the best you. It's cliche, I know, 92 00:05:30,360 --> 00:05:32,799 Speaker 1: but that's what I've been doing for the vast majority 93 00:05:32,800 --> 00:05:35,279 Speaker 1: of my life and what I will continue to do. 94 00:05:35,560 --> 00:05:38,520 Speaker 1: I want you to have the best information to live 95 00:05:38,640 --> 00:05:43,120 Speaker 1: your best life, all right. Please, if you want to 96 00:05:43,160 --> 00:05:45,000 Speaker 1: reach out to me, as so many people do, I 97 00:05:45,160 --> 00:05:48,800 Speaker 1: enjoy getting your feedback and topic ideas and questions, so 98 00:05:48,839 --> 00:05:51,680 Speaker 1: many questions, and I answer them all. Tom h Fit 99 00:05:52,080 --> 00:05:57,080 Speaker 1: is Twitter and Instagram, Tom h Fit Fitness disrupted dot com. 100 00:05:57,080 --> 00:05:59,120 Speaker 1: You can reach out to me there as well. Thank 101 00:05:59,160 --> 00:06:01,719 Speaker 1: you so much for listen ning. I am Tom Holland 102 00:06:02,440 --> 00:06:11,320 Speaker 1: this is Fitness Disrupted, Believe in Yourself. Fitness Disrupted is 103 00:06:11,360 --> 00:06:14,800 Speaker 1: a production of I Heart Radio. For more podcasts from 104 00:06:14,839 --> 00:06:18,560 Speaker 1: my Heart Radio, visit the I heart Radio app, Apple Podcasts, 105 00:06:18,800 --> 00:06:20,960 Speaker 1: or wherever you listen to your favorite shows.