In addition to strength training, endurance training is also a fundamental pillar of physical fitness. Most people initially think of jogging or cycling. However, sprinting is a recommended alternative to these. Sprinting takes significantly less time and is at least as effective. Learn here about the advantages of sprinting.
Advantages of sprinting
Increased fat burning
Although many believe that cardio is the best way to burn fat, this is not true. Sprinting is significantly more effective. This is due in part to what is known as the EPOCH effect (Excess Post-exercise Oxygen Consumption). EPOC is the result of increased oxygen consumption and metabolism that occurs after a workout as the body recovers, repairs and returns to its pre-workout state. The more intense the workout, the more pronounced the effect. When sprinting, the body goes into a sort of survival mode and gets the most out of your body. After all, your cardiovascular system and breathing don’t know that you’re just sprinting “for fun” and not running away from danger. This makes the EPOCH effect especially pronounced when sprinting.
Muscle building
When sprinting, you mainly build gluteal and hamstring muscles. The quadriceps, calves and even shoulders, biceps, triceps and chest are also activated during this form of training. When sprinting, the foot actively pushes away from the ground to initiate a short phase of flight. To do this, the rear thighs and glutes must tense to the maximum.
Ausdauer
Sprint training makes your body use its energy more efficiently, allowing you to train longer overall. Sprinting also makes you faster because it activates your fast-twitch muscle fibers. Each time you sprint, you train your muscles to process the lactic acid that is produced more quickly. This allows you to train longer and harder before fatigue and pain set in.
Improved oxygen consumption
Eight weeks of exercise increases oxygen consumption by about 25%.
Reduced blood glucose levels
Sprinting appears to improve metabolic levels, especially in people at risk for or with type 2 diabetes.
What is the best way to sprint?
Sprinting is very easy and as a training session is usually much shorter than going jogging or cycling. For a good start into sprinting the following training plan is suitable:
- Frequency: 1x per week
- Distance: approx. 30-50m (then slowly walk back the way you came)
- Number of sets: 3 sets with 5 repetitions each
- Intensity: 90% (so run fast but still controlled)
- Break between sets: 5 min
