Want to know how to burn fat all day long, even when you aren't training? It may sound too good to be true, however it can be done! Read on to find out how...
When a person works out at a high intensity that they can't sustain for a long period of time (such as sprints or interval training), two things happen. Their muscles begin to burn and then they start to feel out of breath. This happens because upon exertion, muscles start to fill with lactic acid (the chemical responsible for that burning feeling) and the body's oxygen stores become depleted. These high-intensity training sessions force the body to work harder to build its oxygen stores back up and leads to a large oxygen demand during as well as after training.
The oxygen usage post exercise is called EPOC; which stands for Excess Post-Exercise Oxygen Consumption (also known as the after burn). Studies show high-intensity exercise results in a greater EPOC effect compared to steady-state endurance exercise. Some studies have shown that you continue to burn calories at a higher rate for up to 24 hours post-workout. Training at 70%-80% of your maximum heart rate will deliver the greatest EPOC effect.
The end result: more calories burned than if you'd exercised at a lower intensity for the same (or longer) period of time!
How to put this into action: HIIT alternates between short, intense anaerobic exercises, such as sprints, with less-intense recovery periods, such as walking. A 2:1 work-to-rest ratio has been found to create the best results. Your interval session should last no longer than 20 minutes!
Some other benefits of sprint training:
ULTIMATE FAT BURNER. Research suggests that sprinting is the most effective form of cardio for fat loss. Not only do you burn more calories duing your session, but your body remains thermogenic, burning calories for hours after. Research has also shown that HIIT (High Intensity interval Training) can burn fat tissue up to 50% more effectively than low-intensity exercise.
BUILD MUSCLE. Sprint training increases the size and strength of fast-twitch fibers, as well as increasing the amount of anabolic hormones your body releases such as testosterone and GH (growth hormone). Studies show sprinting enhances protein synthesis pathways by as much as 230%, meaning it enhances your body's ability to build and repair muscle tissue.
IMPROVE HEART HEALTH. Sprint training has many cardiovascular benefits such as lower resting heart rate, lower blood pressure, improves your heart function, strengthen your heart and decrease your chances of heart disease.
IMPROVE INSULIN SENSITIVITY. A number of studies have shown that when you alternate high intensity exercise with rest periods, such as sprints with intervals, you will improve your insulin sensitivity and blood sugar tolerance.
SAVE TIME. Sprinting is a great choice of exercise if you are short on time. For maximum benefits, your sprint session should last no longer than 20 minutes!
BEGINNERS PROGRAM
Warm up: Warm up for 5 minutes at low-moderate intensity. Perform some light dynamic stretches.
Sprints: Interval 1: Sprint for 10m Interval 2: Walk back 10m Interval 3: Sprint for 20m Interval 4: Walk back 20m Interval 5: Sprint for 30m Interval 6: Walk back 30m Interval 7: Sprint for 40m Interval 8: Walk back 40m
Repeat this cycle for 15 minutes. Sprints should be performed at 80%-90% intensity.
Stretch:
Make sure to stretch after training, focusing on quads, hamstrings, glutes, hip flexors and calves. Hold each stretch for 20-30 seconds and repeat 2-3 times each leg. Stretch to the point of mild discomfort, not pain.
ADVANCED PROGRAM
Warm up: Warm up for 5 minutes at low-moderate intensity. Perform some light dynamic stretches.
Sprints: Interval 1: Sprint 30m, walk/jog 70m Interval 2: Sprint 40m, walk/jog 60m Interval 3: Sprint 50m, walk/jog 50m Interval 4: Sprint 60m, walk/jog 40m Interval 5: Sprint 70m, walk/jog 30m Interval 6: Sprint 80m, walk/jog 20m Interval 7: Sprint 90m, walk/jog 10m Interval 8: Sprint 80m, walk/jog 20m Interval 9: Sprint 70m, walk/jog 30m Interval 10: Sprint 60m, walk/jog 40m Interval 11: Sprint 50m, walk/jog 50m Interval 12: Sprint 40m, walk/jog 60m Interval 13: Sprint 30m, walk/jog 70m
Stretch: Make sure to stretch after training, focusing on quads, hamstrings, glutes, hip flexors and calves. Hold each stretch for 20-30 seconds and repeat 2-3 times each leg. Stretch to the point of mild discomfort, not pain.