SPRINTING – FAT LOSS
Sprinting for Fat Loss – Ultimate Calorie Burning Cardio Workout
A lot of people think that a low intensity workout such as jogging or walking is a good way to lose weight and a good form of cardio exercise compared to sprinting. While low intensity workouts can burn calories to some extent, the most effective form of exercise is sprinting for fat loss and overall toning. High level sprinting not only burns off calories fast, it can also improve blood circulation, balance glucose levels, ward off stress and depression, and promote a healthy heart and cardiovascular system.
High Intensity Sprinting vs. Jogging
Recent studies have shown that high intensity sprints offer a more effective way to lose fat and tone the physique. Experts say that by doing 4 to 6 short sprints that are no longer than 30 seconds it can actually burn twice the body fat than jogging 3 times a week. Sprinting also taps into EPOC (also called the “after-burn effect”) which is the ultimate for revving up your metabolism because it forces your metabolism to increase in order to recover the lack of oxygen and to recover to its resting state. EPOC stands for Excessive Post-Exercise Consumption and its when your body burns a greater number of calories after strenuous exercise, just like what happens after a high intensity sprint workout!
While sprinting can be a more effective cardio workout because of the amount of energy involved, it can also release growth hormones that help tone your muscles. This is can be evident when comparing the physiques of marathoners to sprint athletes. Generally, high intensity sprinters have a much more toned and muscular build than long distance marathoners who are mostly seen as “gaunt” and thin.
Techniques while sprinting for fat loss is better than jogging, below are a couple techniques that can be used to achieve even better results. Remember that these are high intensity workouts and may not be suitable for everyone.
Suicide Sprint Drills
As the term suggests, this involves strenuous physical activity and most endurance athletes call this technique the Suicide Sprint Drill. This technique starts off with touching the baseline before sprinting a couple of meters from it. After reaching the first two meters, touch the baseline and sprint back towards the starting point and touch the baseline again. Repeat the same steps and extend the distance by a couple of meters until you reach 10 to 15 meters in distance. As you complete the cycle, rest for about 5-10 minutes and repeat the exercise. Doing at least 3 to 4 sprints of this high intensity activity will give you a great workout for burning up calories and fat.
Stair Sprint and Jump Rope this involves running up and down a staircase and then jumping rope. The intensity of the exercise is very high and it can easily burn a lot of fat in just a matter of minutes. Start off by sprinting up and down 3-5 sets of stairs for about 1-2 minutes and then jump rope for about 2-3 minutes at a super high intensity level. Rest for a few minutes and then repeat the exercise. Increase the number of steps and the duration of the jump rope. As with the suicide drill, this form of exercise is very effective for fat burning and getting your heart pumping!