Sprinting workout, better than jogging?

Question

I plan to do this for about 10 minutes. I'm trying to lose fat and gain muscle. I'm 14 years old btw.

Sprint for 1 minute, walk for 2 minutes. Repeat.

Would that be better than just jogging alone.

Would this workout give me more muscle?

This will be up stairs of my backyard and down.

Answer 1

Actually it's been proven that endurance cardio is not as good in burning fat as high intensity interval training. This is what you are asking (sprint 1 min, walk 2 min).

This is for two reasons, firstly endurance cardio will start to burn muscle as well as fat after about 20 minutes. This means that any work you put into building muscle will be decreased.

Secondly, HIIT, although you only do it for 20 minutes maximum (because it is so intense), there is a EPOC which means that your metabolism (rate of calorie burn) increases for up to 24hours after the exercise. So if you jog for 60 minutes, you burn more calories for 60 minutes. If you sprint for 20 minutes, you burn more calories for up to 24 hours.

It also makes you just as fit as endurance cardio. Here are some links:

http://en.wikipedia.org/wiki/High-intens...

http://training.fitness.com/high-intensi...

I suggest you do it either in a park where you can run properly or on a cardio machine. Also, 3 times a week maximum otherwise you will be overtraining which is bad for you. Good luck.

Answer 2

Best workout:

(well, or pretty good at least)

Lift before you run, for 30 minutes if possible, it'll give your workout more "oomph"

-Barbell curls, shoulder presses, leg presses

or if you don't have the equipment,

-Pushups, crunches, lunges

Then, sprint up the steps 10-20 times, depending on how long they are.

Jog for five minutes.

Repeat.

At least five times.

Basically, if you only work for 10 minutes then you don't see any gain. If you want to lose fat and gain muscle, then weighlift or strength train for a half hour, then sprint/jog for a half hour.

Do it three times a week, and you'll see some rapid improvement.

Answer 3

1.To lose weight you run real slow or walk..long distances

2.stairs are bad for your knees ( I know everyone does them) doesnt mean they're right

3. Interested in leg muscles? see #1...you'll get them

Answer 4

My husband ran distance for a while and didn't lose much weight. He started running 20, 100 yard sprints 5 days a week and lost about 50 pounds, now looking very handsome and hot I might add. :0)  Sprinting really jump starts your metabolism and doesn't take quite as long as running. However, if you can doing both would be great! I personally like distance better. Good luck.

Answer 5

Running slower for longer periods of time is the best way to lose fat.

Doing intervals either on the ground or up the stairs will develop better looking muscles.

You should do several different things each week, doing the same thing all of the time is not as effective.