What Burns Fat Faster Sprinting Or Jogging?

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  resistnz
  December 31st, 2009

  Studies have shown over and over again that high intensity interval training (ie wind sprints) are much more effective for fat loss than low intensity. In fact, a research group in Australia just concluded a study* of 15 females doing longer 45 minute cardio sessions and 15 females doing high intensity intervals over a 15 week period. The HIIT group lost 6x more bodyfat than the constant intensity group.
  Too many people focus on the fat lost during exercise, or the number of calories burned. The myth of the “fat burning zone” is very old school and has been disproved by many studies as the least effective form of fat loss.
  Not only does high intensity cardio increase VO2 max, it increases the EPOC (excess post-exercise oxygen consuption) which will oxidize fat for much longer after exercise than constant intensity cardio. Additionally, HIIT will increase testosterone and GH levels, both which are fat burning hormones. Finally, the resting metabolic rate will be increased, which will help burn calories throughout the day (when at rest, the body utilized free form fatty acids for energy, so the higher the resting metabolic rate (RMR), the more bodyfat is burned)..
  So if your goal is fat loss as well as better overall fitness and conditioning, HIIT is the way to go hands down. Also, it’s better at retaining lean muscle mass as longer cardio sessions have been known to be very catabolic, burning muscle tissue for energy. That’s why marathon runners are so skinny without much muscle tone, while sprinters are lean and a lot more muscular.
  Edit: one thing I wanted to add is that many posts indicate slow and low as a good means of fat loss. This only really holds true for obese individuals just beginning an exercise routine. High intensity exercise should be approached by these individuals gradually by starting out with a slower, constant paced exercise and working their way up. However, this still isn’t the most efficient means of fat loss, so in order for these individuals to make more progress, high intensity needs to be added or replace the slower, longer sessions – the body will adapt to a routine and stop responding after a time. Again, for fat loss, the focus shouldn’t be as much on what occurs during exercise but the effects after exercise, which HIIT has a much greater effect.

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  Ben H
  December 31st, 2009

  Sprinting burns more fat for the 10 seconds you can continuously sprint however you can’t sustain the pace. Jogging will burn more fat in the long run because you can jog much longer distances and in the end jogging will have consumed more energy.

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  Amanda M
  December 31st, 2009

  Jogging, I would think, since you can do it for longer periods of time.

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  Pharmacist (PharmD)
  January 1st, 2010

  Sprinting will not help you any because that tends to be an anaerobic exercise. Anaerobic exercise is when the muscles being exercised have insufficient oxygen to meet the demands of the activity, and thus must also use alternate, non-oxygen-dependent processes to produce energy. The muscle does still receive oxygen during anaerobic exercise so the average drop in blood oxygen content throughout the body is likely minimal. Anaerobic exercise begins with muscles utilizing stored creatine phosphate to generate the ATP (form of energy your body uses) that produces muscle contraction. So in a nutshell, the exercise of sprinting burns only the energy in your muscles, not in your fat.
  You need to do aerobic exercises that requires the energy outside the muscles which include your fat cells. Jogging is an aerobic exercise so it will be far better for your body than sprinting. Any weight lifting, sprinting, or very fast pace but short in durationed exercise is usually considered anaerobic. Most sports such as tennis, volleyball, jogging, soccer, etc are considere aerobic exercises so give these a try. Hope this helped, stay healthy.

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  aliveinw
  January 1st, 2010

  You need to do a combination of both. I sprint for 8 seconds, then for the next 12 seconds, I just casually jog, then I sprint for 8 seconds again, then I casually jog for 12 seconds, you get the point. I do that over and over again for however long my run is, generally 20 minutes. That helps to burn fat. After your run, whether it is the one I am telling you or not, you always need to do some form of crunches. I don’t know if you’ve noticed or not, but after you run, your stomach tends to hang out more than usual, this is the time the get it into shape by doing crunches. This will work, just try it out. If you don’t like, disregard everything I said.

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  A.V.R.
  January 1st, 2010

  There is theory that fat cells around the middle have a memory and can ignore workouts. But they are not resistant to a slow but long duration walks.
  If you can find the time for an hour long steady walk, it will help you in many ways. You can put in a bit of meditative introspection and get in tune with the inner self as well.http://www.eurekalert.org/pub_releases/2…http://www.refrigeratorraid.com/2006/08/…http://www.arthurdevany.com/2005/09/fat_…http://www.arthurdevany.com/2006/10/fat_…http://www.adrianleeds.com/stayingslim.h…

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