16. Sprinting
How to Do it:
- Find a track, then do 55-, 100-, or 200-meter sprint repeats.
- Focus on hitting top speed, propelling yourself by staying on your toes.
- You can also work on a straight, flat stretch of road and estimate those aforementioned distances by time if you know your splits.
- Sprinting—like any high-intensity activity—requires a lot of fast-twitch muscle fibers; it boosts protein synthesis, and increase the production of human growth hormone (HGH) in your body, which builds muscle.
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