Jogging Vs. Sprinting (HIIT)- Fat Loss, Muscle Growth…

Jogging Vs. Sprinting (HIIT)- Fat Loss, Muscle Growth…


Regular exercise has many benefits. It can reduce the risks of developing illnesses
such as heart disease, stroke, type 2 diabetes and even cancer by up to 50%. It can reduce the risk of early death by up
to 30% and it is considered by many to be therapeutic as well as great technique for
mental strengthening. Whatever your reason for exercising, it reaps
many benefits. However, when thinking of exercising one thing
that comes to many people’s mind is either jogging or hitting the treadmill. With a rise in the popularity of high intensity
exercising, this video will compare the effects of jogging and sprinting and decide which
exercise is ultimately the best. So let’s cover the basics first. Jogging is an aerobic exercise that relies
on oxygen and involves running at a slow pace for a long time. Sprinting involves running as fast as you
can over a limited period of time or distance. It is an anaerobic exercise that initially
relies on oxygen but once the bodies oxygen levels aren’t available at a fast enough
rate for the bodies demand, it switches to anaerobic mode and burns fat and glycogen
for energy. Sprinting is therefore classified as a high
intensity interval exercise. So the first category to compare jogging and
sprinting is fat loss since that is one of the most common reason people start exercising. As mentioned, jogging is an aerobic exercise
and relies primarily on oxygen for energy without needing to extract extra energy from
the body. Sprinting, can’t rely on oxygen and therefore
burns fat for energy. As a result, sprinting burns more fat than
jogging. Moreover, sprinting has been found to increase
your basal metabolic rate throughout the rest of the day more than jogging. Your basal metabolic rate is the amount of
energy you need for your body to function while at rest. This means that sprinting continues to burn
fat in your body even while resting. In fact, a study in 1994 found that men and
women who took part in a 15-week high intensity program lost more fat than those who took
part in a 20-week endurance program. A typical sprint session consists of 30 seconds
of an all-out sprint followed by 4 minutes of recovery and this is repeated 4-6 times. This means that one sprint session consists
of only 3-4 minutes of exercise, which means that sprinting burns more fat and requires
less time to do it, than jogging. The second category is muscle growth. You only need to see the difference between
a marathon runner and a sprinter to know the answer to this. Although both exercises involve the same muscle
groups, sprinting causes the leg muscles to contract more rapidly than jogging, causing
more muscle tears and therefore activating the body’s muscle building system to build
more muscle. Moreover, sprinting causes the body to release
more human growth hormone which is a muscle building and fat burning hormone. So sprinting easily wins this category. A common reason why people exercise is due
to its therapeutic qualities and so the last category is happiness and stress. A 2017 study by the university of Turku found
that high intensity exercises release more endorphins than a one-hour jog. Endorphins are hormones in our body that elevate
mood and give a sense of relaxation and sprinting releases more of it. Another study conducted in 2014 found that
participants who took part in high intensity exercises enjoyed their exercise more and
were more likely to continue it than those who took part in endurance training. Lastly, as mentioned sprinting releases more
growth hormone and testosterone and these hormones reduce the levels of cortisol in
the body. Cortisol has been associated to stress by
many studies and so sprinting reduces its levels. So to sum up, people who sprint produce more
happy hormones, produce less stress hormones and are more likely to carry on exercising
in the long term. There are many factors to consider when choosing
which exercise to consider but according to the three factors discussed in this video,
sprinting is the clear winner. That being said, sprinting puts more pressure
on the body and joints and over doing it can increase the likelihood of injury over the
long term. Moreover, due to how intense it is, it should
be avoided by people with existing heart conditions, high blood pressure or respiratory problem
as it can cause further damage. At the end of the day, choosing whether to
sprint or jog is down to personal goals, abilities and interest. Both are excellent forms of exercise and regardless
of which one you choose to do; you can still enjoy the many benefits of exercising. If you have enjoyed this video, please subscribe
to the channel and check the other videos.

22 thoughts on “Jogging Vs. Sprinting (HIIT)- Fat Loss, Muscle Growth…

  1. This was more like trashing distance. The amount of energy to do those sprint workouts is almost impossible

  2. "Relies primarily on oxygen" versus "burns fat for energy". Wrong opposition. Oxygen is used for burning carbs and fat. When jogging you burn carbs and fat, the same goes for sprinting. The proportion of carbs and fat used depends on the amount of exercise (= speed x duration). In 5 miles of jogging, you will burn a lot carbs and fat more than in 2×100 meter sprints.

  3. 30 secs is very short and 4 mins rest. No nearly challenging enough. I do 3 min sprints with 1 min rest, after doing an hour of P90X Plyometrics sprinting is too easy.

  4. I prefer sprinting to get my heart rate up and then walking instead of jogging. Then just repeat when my heart rate gets too low.

  5. Hey I train but I sprint and in few days I got faster so this was like maybe a few days ago and Iā€™m average fast for my age and I can run at full speed with out slowing down like for 15 to 16 seconds with out slowing down

  6. The best is mixing both but instead of 100% for 30s, do 100% for 10s then Jog for 50s repeat it for 3 minutes ( = one round). and you do 4 rounds (starters) to 10 rounds (your target) and active rest (slow walk) of 90s between rounds. add rounds progressively. Once you are at 10 rounds then you can adjust the rest time to 60s and adjust also the number of rounds to less than 10…! Once you arrive to 10 rounds again, you have a boxer strength and lost pounds šŸ™‚ You ve got to believe me! You can't find better!!!

  7. Both are good for weight loss I guess. But I like to combine them both to get my heart rate up. I would usually walk for 10 mins then jogging for 10 mins and then sprinting 10-20 seconds for 5 rounds.

    All in all, what matters is what you eat in your day to day life

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