Sprint Training The Fastest Way To Burn Fat And Calories

Sprint training is becoming a popular way to train for elite as well as recreational exercisers because it works. One of the greatest things about sprint training is how it allows you to burn fat at a much higher rate after you are finished training. It is complete workout for your lower body and abs. if you have been participating in long and slow cardio exercises such as swimming, cycling, jogging or walking, you will realize that you are losing weight way too slowly. Hence you will start to put in more time into your cardio workout but you will not find much improvement in your progress, this is because too much cardio tends to increase body fat. In this article below Vince DelMonte explains the benefits of sprint training over cardio when it comes to fat burning.


Adaptations To Sprint Training

By: Vince DelMonte

Author – No Nonsense Muscle Building & Your Six Pack Quest

Sprint TrainingIf you are looking to improve your fitness, sprint training is one of the best ways to do this.

Many people prefer sprint training because it takes much less time than traditional forms of cardiovascular exercise that have you going for thirty minutes to an hour and when you do this more intense form of sprint training workout you will see yourself benefiting a great deal.

EPOC (Excess Post-exercise Oxygen Consumption)

One of the biggest advantages of sprint training is the EPOC effect it creates  where the body will expend a great deal of calories returning the body back to its former state after the workout.

Because sprint training is so powerful, it promotes high calorie burn when you have finished your workout. You can also increase the EPOC doing some hill sprint training. Since this is even more intense in nature, it will further challenge your body.

Metabolic Adaptations

So when you perform a series of sprint training exercises, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.

This then has the corresponding effect of allowing you to work harder for a longer period of time without fatigue setting in. Note that this happens when you work more on the aerobic side of things, so even though it is intense you are still using oxygen.

Without oxygen you will not be able to last more 50 to 20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).

Phosphate Metabolism

The next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial.

Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%.


The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.

Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).

Intramuscular Buffering Capacity

Finally, last modification and training that you see with sprint training is the buffering capacity of muscle. During glycoglysis, several by-products are created, such as lactic acid, and when these accumulate, it will cause extreme feelings of fatigue and muscle tissue.

This causes you to stop the exercise as fatigue sets in and often will be the end of your training.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So the next time you wonder whether to do a sprint workout or moderate cardiovascular exercises that lasts 40 minutes or more, choose the sprint session.

The benefits you will receive are far more numerous and fat loss will be kicked up a notch as an added bonus. Remember that for this type of benefit to occur, you want your sprints to last somewhere between 20 seconds to 40 seconds, with a work to rest ratio of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a with a five minute warm-up and cool-down.

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com and Your Six Pack Quest found at http://www.YourSixPackQuest.com

He teaches skinny guys how to get big muscles, without supplements, drugs and training less than before, and also chubby guys and gals on how to get six pack abs without gimmicks, supplements or dieting.

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