How Much Sprinting Should You Do As Part Of A Weight-loss Program?

Including sprinting workouts into your weight-loss program is an effective way to accelerate weight loss. High-intensity sprinting workouts can burn many calories and elevate the metabolism for several hours following a workout. A weight-loss program should include moderate amounts of sprinting sessions along with moderate-intensity aerobic exercise and strength training for best results.

Evidence

In a study published in 1998 in the "International Journal of Obesity and Related Metabolic Disorders," researchers at Heinrich-Heine-University, C. Weyer found that greater weight loss occurred in obese individuals during vigorous exercise of 20 to 60 minutes three days a week compared to moderate-intensity exercise for 30 minutes most days of the week. In correlation with a dietary treatment subjects lost about 11.9 kg in the vigorous group versus 10.1 kg in the moderate-intensity group.

Metabolic Effect

Exercise performed at a high-intensity level not only burns a lot of calories when performed, but it can also increase the metabolic rate post-exercise. During exercise, the metabolic rate increases to meet the energy demands of the body. During light exercise, such as walking, the metabolic rate returns to its pre-exercise level after several minutes. However, during heavy, intense exercise, such as sprinting, can stay elevated for several hours.

Over-Training

Sprinting is a high-intensity, vigorous form of exercise. A certain amount of it can produce positive weight loss results, but too much can have a negative effect on the body, such as an increased risk of injury, illness and fatigue. Limit sprinting workouts to no more than three days a week for 30 minutes. Additionally, rest at least one day between each sprinting session to allow the body to recover and prevent over-training.

Weight-Loss Program

An effective weight-loss program should include moderate-intensity aerobic exercise, high-intensity aerobic exercise and strength-training. Strength-training should be performed at least two days a week to increase lean muscle tissue, which will also elevate your resting metabolism and increase weight loss success. Perform aerobic exercise to burn excess body fat at least five days a week for 30-minute sessions at a moderate-intensity using exercises such as brisk walking, incline walking, cycling or swimming. Sprinting workouts can replace up to three moderate-intensity workouts a week, but beginners should start with one day a week.