long distance VS. sprinting
 

Okay i need/want to lose some weight. I'm not very knowledgeable about exercises (names of exercises are just names, i dont know what to do). So i figure that running would be best way.

Now i've heard that sprinting would net better results and wont be as hard on the body (knees) VS long distance running.

If so what would be a good sprint work out routine??


TIA

If you're just getting into running, start off with jogging on the slower side to get your body used to running and the impact thats part of running. Sprinting along the lines of a HIIT routine can produce some great results, but pushing yourself that hard right off the bat will likely result in an injury.

edited for spelling

I have managed to keep fairly regular with exercise for about 20 years. What works for me is:
1. make sure you're healthy - always recommend to get a medical assessment before getting into an exercise routine, particularly if it's your first time or you haven't exercised for a while.
2. make sure that whatever exercise you're doing is something you actually enjoy (eg cycling, swimming, running, rowing, etc). It just so happens that I like to run. You might find you enjoy something else more running. If so, do that - that way you are far more likely to keep it going.
3. Start small and build up. I see so many people give up after a few weeks or few months because they overdo it and find it too hard. Overdoing it is hard! Don't overdo it - work into it slowly.
4. don't beat yourself up if you miss a session. Just go out the next day.
5. do a little bit rather than nothing. Sometimes I may even exercise for just 10-15 mins (eg because I slept in). Getting into a habit is critical. Some days you will feel like doing more than others, some days less.
That's basically what I've found works for me and, as I say, I've kept it pretty regular for about 20 years by sticking to those few simple things. After a while you'll actually start to enjoy it, and then really miss it if you don't do it.
As for sprint vs distance, it depends what you're aiming for. Distance is going to be better for aerobic activity/fat burning/cardio-vascular health, sprint for anaerobic/power activity. I recommend you go buy some good running mags, both for inspiration and helpful technical advice.

I've just been reading some cool stuff about short bursts of high intensity stuff. For example, ride a bike for 20 minutes but do 45 seconds high intensity then break for 15 seconds....and do that 20 times. Or run all out for a minute and then walk for a minute and do that for 20-30 minutes.

I've only read about this and haven't seen anything on line to provide a link or anything. Sorry....

changing your diet can result in sufficient weight loss. but if you are looking for an efficient cardio routine look up HIIT [http://www.musclemedia.com/training/hiit.asp].

I have heard this too. I also have not tried it but I have heard a lot of people swear by it.

Isn't this known as interval training? I remember doing this when I was trying to increase my running speed.

From what i've seen and experienced, the standard way to lose weight is long distance running combined with a sensible diet.

If you are concerned with hurting your knees, consider using an eliptical trainer at the gym. There isn't much impact, so it should be fine for your knees.

If all else fails, swim A LOT. No damage to the joints, and I don't know any serious swimmers who are overweight :thumbsup:

Seige - right in one, that is indeed intervals. So far as I know the jury's still out on the efficacy of these sorts of routines, but it really comes down to personal preference.

Sprinting creates higher impact than jogging and is therefore harder on your joints; the reduced stress on a sprinter's body comes from him only running 500m to a distance runner's 10k. The issue here of course is that you can't just go out, make a mad dash 100m down the street and then call it a day; that'll get you nothing but odd looks from the neighbours.

My usual suggestion when asked about this is to actually start out walking. Make a conscious effort to increase your pace and take a walk around the neighbourhood. Bring a walkman if you have one. Walking is a very effective (some say the most effective) way to lose weight.

The thing is, if you're interested in burning the most amount of calories and therefore losing the most weight, you're better off keeping your heart rate lower (generally the 120-140 range, depending on your age) and going longer than getting the heart rate up to 160 for half an hour (or 20 minutes, whatever you can manage). Sustained exercise is the only way to lose weight, which is why it's important to try out a lot of new things and look for something you really enjoy. You're going to be spending a signifigant portion of your week on this and you just won't stick to it if it feels to much like work.

it's always come down to that i can't stand intervals more than to occasionally use them to build my top speed. other than that...i swear by distance running. if you're worried about impact, get a road bike or something like that. but i don't think that sprints are the golden ticket on this one.

interval training is good, but not fun in any way whatsoever. if you can do it, great. for example:

1) walk to the first streetlight, jog to the next and sprint all out to the third.
2) repeat until you've had enough.

if you don't like that (and i sure don't - it hurts) then go with jogging and swimming, as suggested above.

Thanks all for your replies.

i'll try 'em out and find which is best suited to me.

I strongly reccomend a heart rate monitor. A little reading will help you find your anerobic threshold (AT), which is below your max. There is a great pdf file at www.lifetimefitness.com (the gym I go to - click on health info,then health tips and then heart rate training) that helps you see the different zones and figure out your own AT. Once you do that, spending time in a zone 2 and 3 will help your body learn how to use fat instead of just carbs when you are working out. Training your body that way is much more effective than all out work - all the time.

But balance in everything is important. The sprints do help you build muscle, as muscle burns a lot more fat just to keep the muscles alive. And you can do them on a bike or eliptical trainer. I prefer a spin bike. Plus, a monitor will help you work out to increase your AT and max heart rate.

I would recommend against sprinting. Sprinting is far harder on your body than running. Sprinting can be much more damaging to your joints/muscles than simply running (how many of you have seen someone running a 10k runner pull up with a hamstring pull?) and should not be done everyday. If you're just out to burn calories without hurting yourself, look into swimming or using an ellyptical, both burn more calories than running without the impact. Running, however, will allow you to avoid staying in the same place for hours on end.

any excercise over 20mins is good for fat burning. regular exercise and a good diet would help immensly. power wlaking i find is the best for fat burning, and has less impact and u can go for longer.

I've heard 20-30 minutes of cardio 3-5 times a week combined with weight training/other excersise is best.

I've competed in both distance running and sprinting, by the end of the running season I'd lost a few pounds, at the end of track season I was stable. Sprinting is anerboic excersise I believe, so it'll give you some muscle. Long distance is aerobic, so it's good for your heart...and stuff. Choose an activity that's enjoyable for you, I found I only enjoyed running when I was competing and I prefer biking or walking in my own time.

As Martian said, the most important thing is maintaining a moderate heart rate during exercise. This moderate heart rate will allow you to burn stored fat, rather than glycogen in the blood. Keeping a moderate heart rate for at least 20 minutes of any exercise using your biggest muscles (your legs) will work the best (along with a healthy diet). Sprinting will build muscle strength and cardiovascular fitness but be less effecient for losing weight.

Balance, grasshopper.

If you only teach your body to to burn stored fat, you'll never build your heart muscle (aka, step one). You need to also challange your heart to improve, which leads to an increase your your max heart rate(step two). You do that effectively by by developing in step one and then challenging in steps two. The result is a stronger heart and a higher heart rate for step one. All that leads to better conditioning and a part of that is stronger muscles, which leads to more fat burning.

So, my point is balance. Also, the term sprint is used just to show yo are pushing your heart rate near the max. You can do so with nearly any aerobic activity. I for one hate running but love a bike and especially a spin bike. I also mix in an eliptical trainer on off cycling days. And don't forget that heart monitor!!

ok, im a long distance runner. ran all 4 years of cross country, indoor, and outdoor track in high school. lost so much fat but at the same time weight too. i remember losing at least 4 pounds in one day from running 13 miles. go at a moderate pace, sing a tune in your head, and run. trust me, you will not get tired because you'll start to sweat and it will be so continuous, you will forget you are running.

i have never done any sport before XC(cross country). when i had my first practice, i was so tired but i had to run alot for being a freshman. you loseeeeeeeeee aloooooooooooooooooot of fat. and make sure you eat alot of carbs if you are to run everyday. take 1 or two off days a week. run like 3 to 4 miles everyday. then as you progress, run more. dont bring water when you run. you need to learn to hydrate yourself. so drink lots of water. try to have workout days where it is less distance but speed and timing. try and do road races which are very fun!
have fun running!

Have a look at the following site concerning HIIT (High Intense Interval Training), i've found through past experience that interval training, and different versions of it, is the most effective way to burn fat.
You can start it easy and work yourself up each week/month, its all up to you. For instance, i started off sprinting for 20secs then jogging for 40 and repeating.. now i'm up to spring for 30 secs and jogging for 30 secs, on certain days i take it on an uphill slope (really drains the energy!).

http://www.musclemedia.com/training/hiit.asp

I hope this helps, i know it helped me improve my sprinting and endurance and also lose weight.