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Are there any studies showing that Sprinting is better than Jogging for health and fat burning?

sprinting paleo diet health

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#1 TheFountain

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Posted 14 August 2014 - 09:20 PM


Looking for one or two studies on this, searched, couldn't find. Anyone? 



#2 bor

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Posted 16 August 2014 - 02:12 PM

I won't search for any studies because I think I can convince you by this logic.

 

The more work you do, more calories you burn, right?

 

In physics, work = force x distance (W = Fs)

 

During sprint you usually use more force but much shorter distance than during jogging. So, realistically, jogging, that is running at a moderate pace, is much more realistic method of fat burning than running.

 

But of course, during sprinting for 200 m you will burn more fat than during "jogging" for 200 m....


Edited by bor, 16 August 2014 - 02:15 PM.

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#3 niner

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Posted 16 August 2014 - 07:47 PM

Look at HIIT.


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#4 12 String

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Posted 17 August 2014 - 12:11 AM

Look at HIIT.

+1 

also EPOC


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#5 TheFountain

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Posted 17 August 2014 - 01:04 AM

Yea but i'm trying to argue with some guy on a Facebook page about health and fitness in favor of sprinting. So far my logic that excessive cardio is catabolic to muscle retention does not seem to impress his jogger mentality. 


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#6 Maecenas

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Posted 17 August 2014 - 01:21 AM

It can't be better for fat burning as during sprint the muscles use mainly glycogen storages. As for general  health - it's a much more complicated question. But I don't think the differnce is significant. I've seen a study recently which stated that even 10 minutes of daily jogging can be very beneficial for ripping most of health benefits given a good diet and nonsedentary lifestyle. 


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#7 d3C3pT0R

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Posted 17 August 2014 - 11:47 AM

Sprinting Reduced by 8% Female Body Fat in 6 Weeks! 

It appears to Kill Female Love Handles.

 

Exercise protocol:

6 weeks,

3x sessions per week,

4-6x 30s all-out sprints on a treadmill,

4 minutes rest between the sprints

results: 8% reduced body fat and 3.5% reduced waist circumference in recreationally active young women.

 

Tom J. Hazell, Craig D. Hamilton, T. Dylan Olver, Peter W.R. Lemon. "Running sprint interval training induces fat loss in women." Applied Physiology, Nutrition, and Metabolism, e-First Article : pp. 1-7


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#8 TheFountain

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Posted 20 August 2014 - 03:49 AM

Sprinting Reduced by 8% Female Body Fat in 6 Weeks! 

It appears to Kill Female Love Handles.

 

Exercise protocol:

6 weeks,

3x sessions per week,

4-6x 30s all-out sprints on a treadmill,

4 minutes rest between the sprints

results: 8% reduced body fat and 3.5% reduced waist circumference in recreationally active young women.

 

Tom J. Hazell, Craig D. Hamilton, T. Dylan Olver, Peter W.R. Lemon. "Running sprint interval training induces fat loss in women." Applied Physiology, Nutrition, and Metabolism, e-First Article : pp. 1-7

Can you link me to this study so I may reference it? 


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#9 Anewlife

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Posted 14 October 2014 - 02:19 PM

I hate this field of research. It's always contradictory. I don't think the quality of sports science is very good.

I'm done focussing on numbers and routines and looking at the bigger picture and training in a way that is not only healthy for my body but also mind.

What's important is muscle balance, time of day and stress on joints. And doing it in a mindful way for mental wellbeing.

Last I heard hiit has been disproven as superior but i never bookmarked the studies.
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#10 noots6494

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Posted 14 October 2014 - 03:09 PM

I think they're both useful. There's this study that claims aerobic exercise is a lot better for benefiting cholesterol levels (plus another study with similar findings), but then there's also this one that claims anaerobic still seems to better for cognitive benefits


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#11 platypus

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Posted 14 October 2014 - 03:19 PM

Sprinting should be better as it utilizes more than one energy-system in the body. There's no need to do lots of steady-state cardio, sprinting is more effective and time-efficient (and less boring). There are studies that corroborate this but unfortunately I cannot provide you with references. 


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#12 Anewlife

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Posted 20 October 2014 - 05:11 AM

We evolved to jog not sprint fyi.
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#13 Maecenas

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Posted 20 October 2014 - 09:18 PM

We evolved to jog not sprint fyi.

I agree, our body is a perfect machine for a long distance running.There are not many species of animals which have a rewarding chemical mechanism for a long run. What most runner's call "runner's high" is a massive release of endorphine. I read one scientific article which measured endorphine release after a long running session in different mammals - it was the highest in humans and dogs, even horses had weaker realese of this hormone. Scientists explain it as an evolutionary adaptation to promote running in humans as endurance running played a key role for a very long time in a human evolutionary history. Humans are by no means naturally good sprinters ( the fastest speed reached by a human runner was 44.72 km/h in 100 meter run by Usain Bolt but he could hold that speed for 20 meters only; elephants can run at exactly the same speed as Usain Bolt;  for example, hyenas can hold that tempo for 8+ km;), but when it comes to endurance - we can outrun most animals, including horse.

Check out this interesting page about the average animal speed for a marathon http://www.popularme...runners#slide-1


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#14 TheFountain

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Posted 21 October 2014 - 07:22 PM

I was always of the assumption that our ancestors Sprinted, not ran. Logic is that they had to use bursts of energy to hunt prey, then they rested for long periods between hunts, while they ate and recovered. 


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#15 mustardseed41

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Posted 06 November 2014 - 07:20 PM

http://www.t-nation....ogging-delusion


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#16 Bateau

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Posted 10 November 2014 - 09:34 PM

Wow, nobody found some studies?

 

Here are a few:

http://www.ncbi.nlm....pubmed/19196080

http://www.ncbi.nlm..../pubmed/9013436

http://www.ncbi.nlm....pubmed/18845966

http://www.ncbi.nlm..../pubmed/8028502

http://www.ncbi.nlm....pubmed/12966123

http://www.ncbi.nlm....pubmed/15782062

http://www.ncbi.nlm....pubmed/22648463

http://www.ncbi.nlm....pubmed/22891799

http://www.ncbi.nlm....pubmed/23210120

 

And I'll stop since Im getting bored of copy/pasting links. Last I counted there were over 2 dozen studies proving High intensity/sprint interval training has superior effects (in literally every parameter tested) compared to steady state exercise, while 1 study showed equivalent effects.

 

Anyone still arguing for steady state exercise hasn't personally looked at the science, or has some irrationally huge bias. It's very definitive and highly repeatable, in both men and women, fit and fat, young and old, HIIT/SIT always has superior effects.


Edited by Bateau, 10 November 2014 - 09:38 PM.

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#17 BigPine

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Posted 15 November 2014 - 06:42 AM

Sprinting Reduced by 8% Female Body Fat in 6 Weeks! 

It appears to Kill Female Love Handles.

 

Exercise protocol:

6 weeks,

3x sessions per week,

4-6x 30s all-out sprints on a treadmill,

4 minutes rest between the sprints

results: 8% reduced body fat and 3.5% reduced waist circumference in recreationally active young women.

 

Tom J. Hazell, Craig D. Hamilton, T. Dylan Olver, Peter W.R. Lemon. "Running sprint interval training induces fat loss in women." Applied Physiology, Nutrition, and Metabolism, e-First Article : pp. 1-7

How are you supposed to do 30s all-out sprints on a treadmill? I've done much longer all-out efforts (5 minutes) at 7,000' altitude and got very close to maxing out the capabilities of that treadmill. A 30s sprint would require a speed of 16-17 mph*, and most models top out at 12 mph. Even if you had a treadmill that could go that fast, you'll probably get thrown off it at the end of the interval, and it would hurt. Bad.

 

*assuming you're fit but not an elite athlete. But if you are one, you'll need a treadmill that can hit 22-25 mph.



#18 Bateau

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Posted 15 November 2014 - 02:58 PM

 

Sprinting Reduced by 8% Female Body Fat in 6 Weeks! 

It appears to Kill Female Love Handles.

 

Exercise protocol:

6 weeks,

3x sessions per week,

4-6x 30s all-out sprints on a treadmill,

4 minutes rest between the sprints

results: 8% reduced body fat and 3.5% reduced waist circumference in recreationally active young women.

 

Tom J. Hazell, Craig D. Hamilton, T. Dylan Olver, Peter W.R. Lemon. "Running sprint interval training induces fat loss in women." Applied Physiology, Nutrition, and Metabolism, e-First Article : pp. 1-7

How are you supposed to do 30s all-out sprints on a treadmill? I've done much longer all-out efforts (5 minutes) at 7,000' altitude and got very close to maxing out the capabilities of that treadmill. A 30s sprint would require a speed of 16-17 mph*, and most models top out at 12 mph. Even if you had a treadmill that could go that fast, you'll probably get thrown off it at the end of the interval, and it would hurt. Bad.

 

*assuming you're fit but not an elite athlete. But if you are one, you'll need a treadmill that can hit 22-25 mph.

 

 

Yea would be harder on a treatmill. What the study is using is the Wingate protocol, 30 seconds of sprint, followed by 4 mins of rest, maximum of 8 reps, which they generally use stationary bikes for (with maximum resistance setting) instead of treadmills.
 



#19 chemicalambrosia

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Posted 15 November 2014 - 04:57 PM

Wow, nobody found some studies?

 

Here are a few:

http://www.ncbi.nlm....pubmed/19196080

http://www.ncbi.nlm..../pubmed/9013436

http://www.ncbi.nlm....pubmed/18845966

http://www.ncbi.nlm..../pubmed/8028502

http://www.ncbi.nlm....pubmed/12966123

http://www.ncbi.nlm....pubmed/15782062

http://www.ncbi.nlm....pubmed/22648463

http://www.ncbi.nlm....pubmed/22891799

http://www.ncbi.nlm....pubmed/23210120

 

And I'll stop since Im getting bored of copy/pasting links. Last I counted there were over 2 dozen studies proving High intensity/sprint interval training has superior effects (in literally every parameter tested) compared to steady state exercise, while 1 study showed equivalent effects.

 

Anyone still arguing for steady state exercise hasn't personally looked at the science, or has some irrationally huge bias. It's very definitive and highly repeatable, in both men and women, fit and fat, young and old, HIIT/SIT always has superior effects.

 

I haven't done in-depth research on this or anything, but I was under the impression that steady state cardio is better for your cardiovascular system than HIIT. I think all of the links you posted are for studies done on body fat and weight. A little searching and I found this review of studies: http://www.ncbi.nlm....pubmed/22587821 It looks like I was likely mistaken on the difference in health benefits. Steady state cardio does have its advantages in some cases though. For example, not everyone can handle HIIT. Its looks like HIIT is pretty superior to steady state cardio in most ways though.

 

I have to say though, I think most of these studies probably use a treadmill, which IMO is vastly inferior to actually running on a real surface. It would be interesting to see studies only comparing HIIT to real world running. Either way though, HIIT still looks very good.

 

Bateau, what does your exercise regimen look like?

 

A few more studies:

http://www.ncbi.nlm....pubmed/22446291

http://www.ncbi.nlm....pubmed/24082155

http://www.ncbi.nlm..../pubmed/8281056

http://www.ncbi.nlm....pubmed/24724089


Edited by chemicalambrosia, 15 November 2014 - 04:59 PM.


#20 Bateau

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Posted 15 November 2014 - 05:32 PM

Yea I was just going down the list of links that I had and they were organized with the weight loss trials on the top, I should have added in some of the more varying studies. Generally the level of exercise (or diet) induced weight loss is related to the level of improvement in cardiometabolic risk factors, so interventions with greater effects on fat loss are generally all around healthier.

 

IMO anyone who is interested in HIIT should consider doing sprints and battle ropes, as sprints are the perfect intense exercise for your lower half, while battle ropes are an excellent high intensity exercise for your upper half.

 

My exercise regimen is a 4 day cycle:

 

Day 1: Sprints (@ 100% intensity) on beach, generally doing 8 intervals of ~10-15 seconds with however much time i feel like in between (usually several minutes), easily the most exhasting exercise I do.

Day 2: Speed rope, all one-legged (alternating between 1-3 hops per leg before switching legs to not be terribly bored), for about 45 mins, with varying intensity, sometimes at a pace I could keep for 5-6mins without rest, sometimes at a pace i could keep for maybe 30 seconds without rest. rest is usually very short, maybe 10-20 seconds every few mins.

Day 3: Battle Ropes (@ ~95% intensity), 12 intervals of 20 seconds with 2:10 in between intervals, making it a half hour exercise exactly, I could half the time on the rest period, but the ability to maintain exercise intensity suffers greatly then, and the exercise seems much more torturous.

Day 4: Jog on beach, No idea the mileage but it takes over an hour at a fairly average pace.

 

Every now and then I skip one exercise or add a fifth day where i don't exercise at all. I take creatine and either bromantane or rhodiola daily to help maintain good recovery.

 

It should be known that I used to be very heavy, ~250 pounds, with lots of fat and muscle, and Ive been able to hold onto most of that lean mass while losing 80 pounds, now down to ~170 lbs, So my exercise regimen is 100% based on fat loss and I'm completely unconcerned with gaining muscle mass, hence the lack of resistance training.


Edited by Bateau, 15 November 2014 - 05:44 PM.

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#21 platypus

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Posted 15 November 2014 - 05:47 PM

I sdo HIIT on a stationary bike, no risk of falling off. 12 seconds of maximum effort at maximum resistance and rest periods.



#22 TheFountain

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Posted 29 November 2014 - 01:47 AM

 

This article made my penis grow. 


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#23 TheFountain

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Posted 29 November 2014 - 01:52 AM

I've been getting my cardio lately from two things.

 

Well, three things if you count the wild thing.

 

But yea, Kickboxing and uphill sprints two or three times a month. 


Edited by TheFountain, 29 November 2014 - 01:52 AM.


#24 Brett Black

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Posted 29 November 2014 - 02:25 AM

Anyone who can sprint will also be capable of jogging and walking.

 

But plenty of people who are capable of walking (and some who are capable of jogging too) are completely incapable of sprinting.

 

Likewise, anyone who can lift a 50kg object will be capable of lifting a 25kg object, but not vice-versa.

 

One of the recurring features of age-related decline is the loss of ability to engage in high intensity physical activity.

 

This is one reason why I favour doing at least some high intensity exercise - if you can maintain/develop the ability to exercise at high intensity, you will concurrently maintain the ability to do lower intensity exercise. The converse however, is not true.

 

Essentially, I favour keeping the exercise envelope/range as wide as possible.
 

However I would also urge care. Injury risk may increase with high intensity which could be a downside, or even entirely counterproductive.


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#25 Adaptogen

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Posted 29 November 2014 - 04:43 AM

Anyone who can sprint will also be capable of jogging and walking.

...

This is one reason why I favour doing at least some high intensity exercise - if you can maintain/develop the ability to exercise at high intensity, you will concurrently maintain the ability to do lower intensity exercise. The converse however, is not true.

 

I don't think that's the case. just because someone trains with high intensity sprints, doesn't mean they would have acquired the ability to run longer distances easily. i don't think people just mean "slow running" when they say jogging, i think it is in reference to distance running



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#26 Maecenas

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Posted 29 November 2014 - 09:06 AM

Anyone who can sprint will also be capable of jogging and walking.

 

But plenty of people who are capable of walking (and some who are capable of jogging too) are completely incapable of sprinting.

 

I am not sure if Usain Bolt would be able to run 20 km in 60 minutes, but I am sure that Haile Gebreselassie or any other elite marathoner wouldn't be much slower at 100 200 400 or 800 meters. 







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