question, "Should I jog or do sprints to raise my metabolism and lose
fat?"
1. Have you ever seen a fat jogger?
2. Have you ever seen a fat sprinter?
OK, now let's get into it.
We'll start with the obvious and not so obvious, move into the science and
then finish with the practical. I'll also share my training program
schedule with you.
The Obvious & Not So Obvious
Given an equal duration of time, the harder/faster you work the more
calories you're going to burn. Even with the "rest" intervals of a sprint
workout you're going to burn the same number of calories, if not more, as
jogging. HOWEVER, you will burn a ton more calories AFTER the workout from
the sprint workout. This is due to an effect called Post-Exercise Oxygen
Consumption (EPOC), which essentially boosts your metabolism and fat
burning ability for the next 24 - 48 hours - see The Science.
The Science
I actually talked about this in Monday's blog post - How to Train for
Rapid Fat Loss & Fitness
In 1994, researchers for the Metabolism Journal discovered that each
calorie you expend during high-intensity exercise (like sprints) burns
nine times more fat than the same calorie expended during steady state
aerobic exercise! HIIT accomplishes this in the following ways:
* Creates the Optimal Hormonal Environment for Fat Loss: HIIT puts your
body in a "fight or flight" mode. As a result, your body releases certain
hormones that directly mobilize stored fat to be burned off as energy
during exercise.
* Burn a TON of calories both during and after exercise: Excess
Post-exercise Oxygen Consumption (EPOC), otherwise known as post-workout
"AFTER-BURN" is a measurably increased rate of oxygen intake after
strenuous activity. This after-burn creates an elevated metabolic rate for
24-48 hours after exercise where fat is the primary fuel source. In other
words, you burn more fat while you're resting!
* Increased glycogen storage: HIIT training rapidly reduces glycogen
(stored sugar in the muscle cells) during training. With proper
post-workout refueling your muscle cells "learn" to store more sugar, thus
preventing that unwanted sugar-to-fat conversion. Carbs aren't the enemy
when they have a place to go other than your butt and gut.
The Practical
Many people, especially beginners, simply just aren't ready for the
stresses (heart, muscles, joints, and even mental/emotional) that sprint
work puts on their bodies. My suggestion for beginners is to start off
slow and focus more on building an Aerobic Base. That may mean just
walking for 20 - 30 minutes. Keep in mind that going from nothing to
something will cause a positive change. From there, you may choose to make
every other workout an interval training session where you jog for 30 - 60
seconds and then walk for 1 - 3 minutes for a total of 20 - 30 minutes. As
you get into better and better shape you can go from jogging to running to
sprinting.
Here's what my program looks like:
Monday/Wednesday/Friday - HIIT Strength/Cardio (20-30 minutes*)
Tuesday/Thursday - HIIT Sprints (20-minutes*)
Saturday - Long Endurance Jog or Bike (1-hour jog or 1-2 hour bike*)
Sunday - Short Slow Jog (30 minutes*)
*I also do a 5-minute warm-up and a 5 - 20 minute flexibility program.
I hope that gives you a good understanding of what you should do for your
cardio program.
Have Faith & Take Action! Justin Yule
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