5 Reasons to Sprint
1) It can reduce body fat accumulation.
Sprinting causes a huge metabolic disturbance and can be a extremely helpful in losing fat stores. Sprinting greatly increases EPOC (excess post-exercise oxygen consumption), which absorbs calories for hours after high intensity training in order to repair muscles, restore pH, deliver nutrients to muscles, remove metabolic byproducts, and restore O2 levels. This post exercise burn targets fat stores and can help those people that are trying to maintain mass while cutting down. Sprinting in short intense bursts turns the body into a fat burning machine, and will get you maximum results in minimal time.
2) Increases insulin sensitivity and Glucose control.
Sprinting can be extremely helpful for people that are diabetic. Studies have shown that sprint training increases insulin sensitivity, and improves hyperglycemia in type II Diabetics. It can also act to increase insulin sensitivity on people who are on “bulking” diets high in carbohydrates. The more sensitive the cells are to absorbing sugar, the faster and more efficient restoring glycogen stores will be post training.
3) It’s very efficient and takes only a short amount of time.
Studies show that sprinting 3 times a week (4-6 times per session) is just as good as cycling for 5 days a week for 40-60 minutes. They both increase insulin sensitivity, arterial elasticity, while also increasing muscle microvascular density. Sprints may only last 10-30 seconds, but in that short amount of time you are pushing your body to the limit, inducing a huge metabolic demand. For people short on gym time, which is most of us these days, sprints are a great finisher after any lifting session. It will give you the results you are looking for without spending hours on a bike or treadmill.
4) Induces adaptations in the neuromuscular system.
Sprinting induces adaptations in the neuromuscular system that permits the body to generate force faster. Communication between the muscles and nerves improves dramatically and rate firing as well as fiber activation increases. The quicker you can summon force within the muscles, the more power you will be able to generate. This allows us to lift heavier weight which is critical for the development of power and muscle mass. Changes in the neuromuscular junction are also shown to increase efficiency of nerve/muscle communication by increasing acetylcholine concentrations.
5) Improves anaerobic conditioning
Sprinting can have a huge impact on your anaerobic capabilities in the gym. Sprinting has been shown to increase creatine phosphate stores within muscles which allow the muscle to regenerate more ATP in a shorter amount of time. More ATP equals more possible muscle contractions over a shorter amount of time and faster recovery between sets.
Josh Soper & Taylor Shive