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Truth in Sprinting?

SwordBurn

SwordBurn

Member
How true is this statement?

"Benefits to sprinting
Sprinting is an amazing exercise period. It is a great tool to help in fat loss, kill stress as well as increasing your metabolic rate for days."

Link:
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Is it better (for cutting) to Sprint Bursts x10 vs. 30min Eliptical/Treadmill?
 
that's a good question. I'm wondering the same thing...

I did a little googling. Found this with studies:

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very interesting. You definately burn more fat from sprints. If you do run on a trea meal, do sprints on it.
 
Thanks for the link. It was a good read.

I do the eliptical cross trainer for about 30min. I would say my pace is higher than Low Intensity but its not High Intensity. On average I lose about ~400+ cal per session.

I would like to change things up a bit, especially if it is more efficient. And because sprinting out in the open is prone to injuries, I am considering sprints on a bike machine. It also seems difficult to do sprints on a treadmill (it can't keep up).

With the information from both articles, I'll try 30sec bike sprints x10 w/ ~2min (4min seems excessive) rests inbetween. Then compare the calorie data from the machines. It won't be too accurate because there is no way to measure "metabolic rate" durations.
 
Look at the physique of a sprinter compared to a distance runner. I personally like to strike a balance of longer duration moderate intensity with sprints thrown into the mix.
 
Play Basketball and hustle ur ass off on both sides of the court....if u play hard you will get thrashed
 
Basically the higher the exercise intensity the more your body will need to adapt post exercise and hence the greater increase in metabolism.

Personally I prefer shorter periods of higher intensity cardio. I need the conditioning benefits and I don't find it boring. The only downside is that I find it can be harder on the CNS and can contribute to overtraining.
 
EPOC - excess postexercise oxygen consumption

Sprinting has a higher rate of oxygen consumption and, although most of the substrate used is CHO, it burns more kcals than any other form of cardio. It also helps out with positive nutrient repartitioning and GH secretion.
 
There are some really good articles at mindandmuscle.net by Loki about sprinting. He breaks it down very effectively and points out the positive aspects of sprinting on a physique.
 
I personally have never done cardio. I am 25 and play all sports. my metabolism is alot higher then most. The only kind of running I have ever done is sprints. i have been doing just about the same type of workout for about 4 years. My sprints range from 10 yd explosive sprints to 100yd sprints at 100%. My rest ranges from 15 seconds between sprints to 1 minute. I personally feel that it increases in metabolism from my own experience. I like the high intensity with the short rest. Of course in my workouts I time my rest to the t and stick with it.
 
If you guys were to do your sprinting or running as AM cardio (which for me is fasted), which supplements would you recommend pre-cardio to preserve muscle mass? I was thinking like 15g pro, BCAAs, L-Carnitine, L-Glutamine....anything else? Also, what duration do you guys recommend for intervals or sprinting...like 20-30 minutes?

Thanks guys
 
Quil said:
If you guys were to do your sprinting or running as AM cardio (which for me is fasted), which supplements would you recommend pre-cardio to preserve muscle mass? I was thinking like 15g pro, BCAAs, L-Carnitine, L-Glutamine....anything else? Also, what duration do you guys recommend for intervals or sprinting...like 20-30 minutes?

Thanks guys
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I would say BCAAs, caffeine, and ALCAR. I really would not recommend fasted sprints. It can be done, but it is not the wisest thing to do.
 
Quil said:
If you guys were to do your sprinting or running as AM cardio (which for me is fasted), which supplements would you recommend pre-cardio to preserve muscle mass? I was thinking like 15g pro, BCAAs, L-Carnitine, L-Glutamine....anything else? Also, what duration do you guys recommend for intervals or sprinting...like 20-30 minutes?

Thanks guys
Click to expand...

Good old carbs. With sprints you are not trying to actively burn fat; that comes post exercise with the increase in metabolic rate. IMO the best approach for anti-catabolism with intense exercise is ensuring adequate availability of glucose to spare muscle breakdown.
 
Thanks for the info. So I should go ahead and have my oats and whey before my sprinting sessions...what should my post sprinting nutrition consist of, and how soon afterwards should I eat?

Or would it be better to add a short (20 minutes or so) sprinting/interval session after I lift in the afteroon?
 
Quil said:
Thanks for the info. So I should go ahead and have my oats and whey before my sprinting sessions...what should my post sprinting nutrition consist of, and how soon afterwards should I eat?

Or would it be better to add a short (20 minutes or so) sprinting/interval session after I lift in the afteroon?
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Treat pre and post WO the same for sprinting as for weights.
 
Normal AM Cardio (for me) = 20min Elipitical Trainer (moderate speed) = ~300 Cal (machine reading)

- Produce moderate sweat.
- No burn after.


Sprint AM Cardio = 10min Eliptical Trainer (1min sprints + 1min moderate speed) = ~140 Cal (machine reading) + Afterburn

- Produced more sweat.
- Felt more burn during and after.
- Heart rate stayed higher for a longer duration.
- Heavy breathing (buy more gum).
- Increased appetite after w/o.

I feel that sprints are more effecient (but it's way too early to tell).

I do have concerns about the stress it sends to the heart...

Any thoughts on this matter?
 
SwordBurn said:
Normal AM Cardio (for me) = 20min Elipitical Trainer (moderate speed) = ~300 Cal (machine reading)

- Produce moderate sweat.
- No burn after.


Sprint AM Cardio = 10min Eliptical Trainer (1min sprints + 1min moderate speed) = ~140 Cal (machine reading) + Afterburn

- Produced more sweat.
- Felt more burn during and after.
- Heart rate stayed higher for a longer duration.
- Heavy breathing (buy more gum).
- Increased appetite after w/o.

I feel that sprints are more effecient (buts way too early to tell).

I do have concerns about the stress it sends to the heart...

Any thoughts on this matter?
Click to expand...
What do you mean by stress to the heart? Sprints are supposed to get your HR at about 80-90% of HRM. Sprints are more time efficient than traditional moderate cardio and doing so helps your body to increase its anaerobic threshold. Your recovery between sets on both weights and sprints will increase because your body is adapted. It may feel uncomfortable at first, but let the enzymatic processes do their thing and your comfort levels will increase. I started sprints at 8.5MPH w/a 9% grade and now I can do 11MPH on an 11% grade. Just like strength gains, it takes time.
 
Rodja said:
What do you mean by stress to the heart? Sprints are supposed to get your HR at about 80-90% of HRM. Sprints are more time efficient than traditional moderate cardio and doing so helps your body to increase its anaerobic threshold. Your recovery between sets on both weights and sprints will increase because your body is adapted. It may feel uncomfortable at first, but let the enzymatic processes do their thing and your comfort levels will increase. I started sprints at 8.5MPH w/a 9% grade and now I can do 11MPH on an 11% grade. Just like strength gains, it takes time.
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The "stress to the heart" I am speaking of, is reaching 200+ HR which is beyond the safe zone for me at age 27.

MHR measured at:
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Current Supps:

Lipo Ultra+CAP
cAMPHIBOLIC
Lipo-6
Trib
GABA
 
SwordBurn said:
The "stress to the heart" I am speaking of, is reaching 200+ HR which is beyond the safe zone for me at age 27.

MHR measured at:
Invalid Link Removed

Current Supps:

Lipo Ultra+CAP
cAMPHIBOLIC
Lipo-6
Trib
GABA
Click to expand...
Are you taking your HR manually or is it by the machine? Just like w/ kcals expended, the HR function on most equipment is very inaccurate. "Safe Zone" is also a very generic term depending on whether you are sedentary or active. You should worry about the time it takes to recover more than the actual HR. Mine spikes quickly, but I also recover quickly so I don't worry about it.
 
I know that sprinting must be very good for loosing weight sincei play basketball often and it sure does see mto keep me lean.
 
I use to play basketball 24/7 back in highschool. But now is a different story. :sad:

Basketball can be a great way to expidite calories, but its not for everyone.


- Basketball is not effecient alone.
- At the Gym you have to sign up for a game and wait (ranges from 2min to 45min).
- Outdoor basketball...I can only imagine how fun it would be in Canada.
- You need more that 3 vs 3 to make it full court. Full court for maximum effeciency.
- Basketball games commonly surpass 30min (even over an hour).
- It is a sport that is prone to joint injuries (knees+ankles).
- When lifting (especially MAX weight), it is very difficult to participate in basketball (ex. can't extend arms fully for shooting/passing effeciently after Bicep/Shoulder W/O, etc.)
- Some people avoid full contact sports for multiple reasons (mostly psychological).
- Some supplements have side effects of added aggression. *cough*

I'm not trying to make excuses. I'm just putting my 2cents on how its not for everyone (kinda like ballet).
 
Rodja said:
Are you taking your HR manually or is it by the machine? Just like w/ kcals expended, the HR function on most equipment is very inaccurate. "Safe Zone" is also a very generic term depending on whether you are sedentary or active. You should worry about the time it takes to recover more than the actual HR. Mine spikes quickly, but I also recover quickly so I don't worry about it.
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Are you reffering to recovery from the High HR? Not trying to annoy you, just trying to be clear. I thought having a High HR after HI-Cardio was a good sign of prolonged kcal consumption.

I didn't mean for the whole "HR safety" thing to blow up. I was just a little concerned about High HR and the effects it has on the heart (cuz I was unclear about it).
 
Look at the physique of a sprinter compared to a distance runner. I personally like to strike a balance of longer duration moderate intensity with sprints thrown into the mix.
Click to expand...

I have found this to work the best for me
 
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