Sprinting: an effective and efficient way to build muscle and lose fat

Pick up the intensity and shorten the distance for a more fit look of a sprinter

Want to save time and build muscle while burning body fat? Here is a little tip: Incorporate interval sprints into your weekly workout sessions instead of running those long, laborious laps that eat away muscle tissue, leaving you weakened and frail looking. 

 You ever wonder why sprinters are lean and muscular while  marathon runners are lean with poor muscle tone?  Let's briefly explore the contrast in body results.  

Clinical studies have shown when a high intensity burst of exercise, such as a sprint, is performed, the body burns more relative amounts of sugar, but continues to burn fat and calories after the workout. This effect can last from 15 to 48 hours. Low or moderate intensity exercise, such as light jogging, however, has very little after burn effect.  For the sprinter, it has been found that increases in HDL (good cholesterol) have occurred as a result of the high intensity exercise he/she engages in, but not as a result of continuous exercise for the marathon runner. Furthermore, Beta-endorphin levels, which are natural chemicals produced from your body to suppress pain and enhance mood, have been shown to increase following high intensity interval activities; however, in endurance exercise, blood Beta-endorphin levels do not increase until exercise time exceeds 60 minutes. And studies have confirmed that plasma glutamine, an essential amino acid for normal functioning of the immune system, increased after short term, high intensity exercise, but decreased in prolonged exercise.  And the contrast doesn't end there.
 

Sprinting type movements as a muscle toner/builder

Research has shown that a significant level of growth hormone is released through sprinting activities. And you don't necessarily have to run on a track to fulfill this. High speed cycle sprinting, interval speed swimming, sprinting up stairs, or an activity that involves a high intensity burst for a short duration period will do the trick. No matter what your age or fitness level, you can benefit from increasing the intensity of your workout.  By doing sprint related activities one or two days a week, you will not only increase your power and work towards a more streamlined physique, you will also increase your athleticism.  On the flip end, long hours of jogging will weaken and atrophy muscle tissue.

 Ease Into It

Now, if you’ve been inactive for a long period, you should gradually build on your length and intensity of sprint. Here is a progression level to your sprint workout.:
1. Find an open field that is level with low cut grass. Running on asphalt or a hard surface may cause shin splints or, worse, stress fracture if you are not used to running hard.
2. Start with a light jog to build up a sweat.
3. Start a dynamic warm-up (light moving motion activities that prep for higher intensity activity) See video below.
4. Set a marker about 30 yards from you.
5. Start working on form with 50% intensity working on proper form for the first two sprints. Immediately following your sprint, walk or do a light jog back to where you started.  Gradually increase intensity to 60 -70% by the 4th or 5th sprint. By the 6th or 7th sprint, you should be at your highest intensity. Push yourself till you are at a comfortable exhaustion with 10 to 12 sprints.  Then throttle it down to a light 1/4 mile jog with a mix of quick bursts every 10 to 15 yards.  Follow that with a cool down with a short slow walk to prevent blood pools. Then static stretch (stretches involving body not in motion) for range of motion increase and to decrease muscular soreness.  Your workout shouldn't be more than 45 minutes from the time you step on the field.
6. As you progress over time, increase the distance and the intensity.
7. Again, go until you feel tired but not at the brink of exhaustion.  Stay hungry for next time.

Sprint technique:

The Start: for workout purposes, start in staggered two point stance with dominant foot back with knee bend at 15%.  Similar to an NFL wide receiver starting position. Push off with good force on both balls of your feet as your dominant (back) foot moves forward while your dominant side arm whips back. Keep a low posture with your back flat and get your hips going forward. Full range knee lift, and powerful chopping arm action from the shoulders while your elbow stays bent at 90 degrees throughout with hands opened and relaxed. Concentrate on staying on a straight line as you gradually rise in your posture.

Stride: As you clear the first 15 to 20 yards, you will facilitate leg action with aggressive hand and knee hammering and leg action. You should move the legs explosively and minimize ground contact time. Concentrate on a slight forward body lean with back flat and shoulders straight. 
 

As you hit stride, concentrate on each foot strike land directly underneath your body’s center of gravity. If your foot strike lands in front too far, you will over-stride and allow the “braking forces” come into play to slow you down. If your foot strike lands behind your body’s center of gravity, you will under stride, which will limit your distance (running in place syndrome).  Rapid stride frequency you're shooting for, or many steps in a short period of time while maintaining your ideal stride length.           

In conclusion, the research is extensive in its support for the idea that high intensity interval training, such as sprinting, is a superior method in decreasing body fat, building lean muscle mass, and increasing the good cholesterol (HDL) in your body than continuous endurance training such as long distance running.  Not only that, high intensity sprints add a little bit of excitement to your exercise regimen, which will keep you feeling young and fit.

 Dynamic Warm Up