The Primal Blueprint (40 page)

Obviously, Grok’s life featured the occasional brief all-out sprint, not for sport but rather to kill or avoid being killed. These bursts of speed were enhanced by the immediate flooding of the bloodstream with fight-or-flight adrenaline-like chemicals. When Grok survived a run to safety from a charging bear unhurt, the resulting biochemical signals prompted a cascade of positive neuroendocrine, hormonal, and gene expression events, the net effect of which was to build stronger, more powerful muscles and an ability to go a little faster the next time.

Modern research confirms the
Primal Blueprint
premise: the occasional series of short, intense bursts can have a more profound impact on overall fitness—and especially weight loss—than a medium-paced jog lasting several times as long. This is because of increases in metabolic rate and appetite suppression (both due to elevated body temperature in the hours after workouts), development of more calorie-burning lean muscle tissue, and improved insulin sensitivity (working muscles learn not only to burn glucose efficiently but also to absorb glucose—transported by insulin—after workouts).

The profound benefits of sprint workouts really hit home for me back in the early 1990s, when my personal training clients and I would share the Santa Monica College running track with some of the world’s greatest Olympic sprinters. These physical specimens were a sight to behold. Obviously, they were blessed with remarkable genetic gifts, but it was also clear they were training and living in a manner that brought out the best of their genetic potential. In getting to know some of these athletes and their coaches, it became apparent how remarkably different their training methods were to the prevailing templates of the fitness and nutrition industry.

These Olympians were not out there all day circling the track to exhaustion: their workouts consisted of minimal amounts of very slow jogging, casual stretching (between competition-specific drills), unhurried efforts to fuss with their equipment (e.g., starting blocks or resistance tools), and, finally, a brief series of explosive efforts—lasting seconds, not hours. Their banter during these sessions was light; they were always smiling, laughing, joking, and clowning around in between the intense focus of their main sprint sets. They also spent some serious time in the gym working very hard with the weights, but these track and gym sessions were interspersed with frequent easy or rest days, including occasionally sleeping in until double figures and taking daily naps. Their training diets were not laden with tofu, frozen yogurt, and power bars; they were more likely to feast on chicken and ribs after a workout. Carl Lewis, considered by many to be the greatest Olympic athlete of all time, with nine sprint and long jump gold medals to his credit, reportedly trained only an hour per day at his peak. And yet sprinters are among the leanest, most well-muscled people on the planet.

Introducing sprinting into your exercise routine is not as easy as lacing up a pair of shoes and heading out the door to go jogging. Sprinting is a physically stressful activity that requires a significant fitness base, muscle strength, and flexibility. You’ll want to start the first few sessions gently, gradually increasing the speed and intensity of your sprints over time. You also need significant recovery time after sprint workouts. I recommend conducting a sprint workout approximately once every seven to ten days, and only when you have high energy and motivation levels. That’s right, even as little as two to three sprint sessions
per month
can produce outstanding fitness benefits and break you out of Chronic Cardio ruts that may have lasted years. You can choose running, cycling, or any other exercise where you are comfortable producing a series of brief, all-out efforts. Running is the best but comes with a higher risk of injury if you are out of practice (i.e., you haven’t chased down any animals or scored any touchdowns in the last few decades).

To reduce injury risk, beginners are advised to choose exercises that are low or no impact. Sprinting up a steep hill (and walking down to commence repeat efforts) offers a lower-impact option than flat running, while stationary cycling presents a no-impact option. I don’t recommend outdoor cycle sprints (except for expert riders) due to the danger factor. You can also choose cardio machines (VersaClimber, elliptical, StairMaster, etc.), but I prefer running because the weight-bearing nature (and thus the increased degree of difficulty) of the activity offers maximum benefits, such as improved bone density and greater stimulation for muscle gain (or toning for females) and fat loss. If you are significantly overweight as you start this program and/or your knees aren’t strong enough, cycling or using an elliptical machine might be the best way to start.

Novices can start with three to four sprints, short of full speed, with long rest periods in between efforts. You will likely experience some muscle soreness in the days after these efforts, but your body will quickly adapt to your new workout routine. You can then build up to a workout that includes six to eight all-out sprints—or even a few more as you become stronger. You should never push your body through an intense workout if you have any symptoms of fatigue, soreness, compromised immune system, or another malaise. As discussed with strength training, your sprint sessions should be intuitive, intermittent, and spontaneous—just as they were in primal life for Grok. The
occasional
sprint workout will elicit the more desirable gene expression effects than performing these workouts come heck or high water just because it’s Tuesday.

One final note: this isn’t about speed—it’s about effort. It doesn’t matter if you aren’t covering ground quickly, as long as you exert yourself to the point of going all-out for that brief interval. Age is not an issue here. Whether you are 20 or 75, you can find a form of sprint workout that fits your style. For some people, it’s simply walking fast up a steeply inclined treadmill for 30 seconds.

Your sprints should last between eight and 60 seconds, with duration, recovery, and number of repetitions determined by your ability level. While the scientific particulars of your workout choices may only be relevant to athletes trying to hone sport-specific skills and mimic competitive circumstances (track-and-field events of varied distance, football, soccer, etc.), you should vary your routine over time to include short, medium, and longer sprints.

You can also vary rest periods and number of reps to account for your fitness level and stimulate different fitness adaptations and energy production systems. Longer sprints with short rest develop your anaerobic lactic acid buffering system (a desirable ability for a half-mile or mile race), while the shorter sprints with long rest periods develop your pure speed and explosiveness (such as for a 100-meter race). All types of sprint training will stimulate your fat-burning system, lean muscle development, and beneficial hormone flow, particularly the release of testosterone and human growth hormone (HGH).

Running sprints should be shorter than cycling sprints because the weight bearing aspect makes them more difficult. I prefer going all-out for about 15 seconds (after gradually ramping up my speed) and then taking a full rest period of one minute between efforts. I’ll complete six to eight reps, typically on grass or on soft or hard sand at the beach. Using different surfaces helps me enjoy a cross-training effect (e.g., I have to lift my knees higher in soft sand to generate maximum turnover). My cycling sprints might consist of six to eight times of one-minute all-out with a two-minute recovery. Your entire sprint sessions—including brief warm-up and cool-down periods—will require less than 20 minutes. The Sprint Workout Suggestions appendix at
MarksDailyApple.com
offer an ever-expanding list of novice, intermediate, and advanced workouts, including an exciting plyometric workout, a stadium steps workout, and a couple of low- or no-impact sprint options, such as sprinting up steep hills or on a stationary bike.

Ideally, you should sprint on a natural surface with excellent footing, such as a grass athletic field or the beach; use a running track or cement road if you can’t find a suitable natural surface. I strongly recommend making an effort to minimize your dependency on bulky running shoes and strengthening your feet by going barefoot, if possible, or using specially designed shoes that encourage a fuller range of motion (see the forthcoming “Happy Feet” sidebar).

While form concerns are relatively minimal in running and cycling compared to other sports, you must respect these important basics:

Running:
Torso faces forward at all times, shoulders and pelvis square to your forward direction. Refrain from side-to-side swiveling of the hips or the shoulder girdle. Arms and hands are relaxed and pumping forward, with elbows bent at 90-degree angles. Don’t let arms or hands cross the center line of your body. Drive knees high while keeping the pelvis facing forward. While sprinting, maximum force and drive are generated from the front part of the foot, with the heel rarely touching the ground, if at all. When you experience the inevitable tightening up midway through your sprint, focus on keeping your face, arms, and hands loose and relaxed. Notice in videos or photographs of Olympic sprinters how their jaws are slack and their hands are soft and open. Be aware of your breathing rhythm and resist the temptation to hold your breath or pant shallowly. Take deep, powerful breaths by focusing on a forceful exhale.

Cycling:
Strive for a rhythmic cadence in a range of 80 to 100 revolutions per minute. Most recreational cyclists pedal at far too low a cadence, putting excessive strain on the muscles instead of balancing the cardiovascular and muscular load. Apply circular force to the pedals rather than stomping down. I highly recommend a clip-in pedaling system to achieve a proper circular stroke. Maintain a level pelvis at all times. Do not rock your pelvis from side to side in an effort to impart more force. Keep your upper body virtually still, with arms, chest, neck, and head relaxed and supple especially when the effort becomes difficult.

Ensure that your seat height is appropriate by placing your heel (unclip it from the pedal) on the pedal axle when it’s at the very bottom of the pedal stroke. You should be able to extend your leg fully (with pelvis level) and barely touch (or barely miss) the pedal axle. A seat that is too high or too low will stress the knees and also lead to rocking. Breathe deeply by inflating your diaphragm fully on inhale. Because you are bent over, you should feel your diaphragm pressing against your rib cage when you inhale; then relax and allow a natural exhale.