Reason #1: Lose Fat Fast With Sprint Training

Research shows that repeated sprint training is the only form of conditioning to
produce significant fat loss, and it does so in an amazingly small amount of tr
aining time. Scientists write that compared to steady-state aerobic training, wh
ich produces disappointing fat loss, sprints are much more effective for fat los
s in a shorter time.

A classic 1994 study is indicative of this: Participants did either 20 weeks of
steady-state aerobic training or 15 weeks of intervals (15 sprints for 30 second
s each). The interval group lost nine times more body fat and 12 percent more vi
sceral belly fat than the aerobic group.

Depending on training status (trained, untrained, or athlete), initial body comp
osition, and protocol, sprint training can decrease body fat by 10 to 20 percent
over a typical 12-week program. For example, a protocol that has been tested re
peatedly on overweight men and women that uses 60 all-out 8-second cycle sprints
with 12 seconds rest led to about 2.5 kg fat loss and 1 kg muscle gain in both
men and women.

The benefits of sprints are evident quickly: A 2010 study found that just 6 spri
nt sessions of six 30-second all-out cycle sprints with 4 minutes rest over 2 we
eks led to a leaner waist by 3 cm., and a much greater use of fat for fuel. Its n
ot surprising that the men didnt actually decrease body weight over the short stu
dy period since sprints will trigger muscle building just as they start burning
body fat. But the shrinking waistline and increased fat oxidation would very li
kely lead to more dramatic fat loss if they kept the training up for a few month
s.

Reason #2: Build Muscle & Target Fast-Twitch Fibers

Sprint training will help you build muscle and it preferentially increases the s
ize and strength of the powerful, fast-twitch fibers. Studies show sprinting enh
ances protein synthesis pathways by as much as 230 percent! With the right nutri
tion and recovery, this will lead to muscle building, allowing you to look leane
r and run faster.

In addition, sprint training has repeatedly been shown to increase anabolic horm
ones that improve body composition. For instance, male wrestlers who did short-s
print training (six 35-meter sprints with 10 seconds recovery) significantly inc
reased testosterone and decreased cortisol, leading to a favorable ratio between
the two hormones for muscle building and fat loss.

Women wont experience the same increase in testosterone, but sprints will increas
e growth hormone (GH), burning fat and building muscle for a strong, lean outcom
e. In fact, some studies indicate that women have higher baseline GH and may get
a bigger boost in GH in response to intense training, although more research ne
eds to be done.

Reason #3: Increase Endurance & Work Capacity

Studies show that sprint training is more effective than steady-state endurance
training for improving endurance capacity, maximal oxygen uptake, and time to fa
tigue. This is because repeated intervals at a high intensity lead to the follow
ing adaptations:

They require the body to use energy more efficiently by increasing the amount
of glycogen that can be stored in the muscle by as much as 20 percent.

Sprints train the body to burn fat for fuel, preserving muscle glycogen and pr
olonging work capacity.

Intervals increase the bodys ability to remove waste products during exercise,
leading to a 50 percent increase in what is called the muscle buffering capacit
y.

Since sprints build muscle and target the fast-twitch fibers, they increase y
our speed and power, leading to a faster running or cycling speed. For example,
one study found that trained cyclists who did six 30-second all-out sprints incr
eased endurance speed, and decreased time trial performance by 26 percent more t
han a steady-state training group that did their regular workouts.

Reason #4: Improve Heart Health

Comparison studies between interval and endurance training repeatedly show bette
r cardiovascular outcomes from intervals. For example, a 2011 study in overweigh
t women showed increased stroke volume and lower training and resting heart rate
after 4 weeks of cycle sprint training. A similar 2008 study showed better arte
rial structure, with a decrease in chronic inflammation that damages heart funct
ion, from sprints than from aerobic training.

Other cardiovascular benefits include a significant decrease in systolic blood p
ressure. Of course, for the elderly who need to prioritize both cardiovascular h
ealth and functional mobility, interval training is preferred because it can hel
p then build the fast-twitch muscles to prevent falls and fractures, while impro
ving heart function. Aerobic exercise should be secondary since it leads to a lo
ss in muscle and explosive power in the long term.

Reason #5: Improve Insulin Sensitivity & Energy Use

A number of studies show any time you alternate intense bursts of exercise with
rest periods, you will improve insulin sensitivity and blood sugar tolerance. Th
is is partly because sprints decrease chronic inflammation and partly because th
e cells must adapt to more efficiently produce energy to keep you going.

Sprints improve insulin health in the young, old, overweight, diabetic, and folk
s with metabolic syndrome. As mentioned early, they increase fat burning during
training and lead to a measurable post-workout calorie burn (called EPOC). Throw
in the fat burning hormone response to training and you have a potent fat loss
environment.

For example, a 2006 review showed that protocols that are more anaerobic in natu
re, as sprints are, produce higher EPOC than steady-state training because the t
rained muscle cells must restore physiological factors in the cells. This transl
ates into a lot of extra energy expenditure to help get you lean.

Reason #6: Improve Conditioning, Circulation & Lung Function

Sprint training is better for improving pulmonary lung function than aerobic exe
rcise. It will give you better conditioning so you can run up the stairs or chas
e after your kids without getting winded.

For example, a 23-minute sprint workout that included five 1-mintue intervals wi
th 3 minutes rest significantly improved lung capacity compared to an aerobic pr
otocol. Sprint participants also lowered cholesterol and improved circulation.

Reason #7: Improve Cognition, Brain Volume & Prevent Depression

Its no surprise that sprint training makes your brain work better and can make yo
u happier since just about every form of exercise has been shown to reap some me
ntal benefits. Sprint training leads the pack: It decreases inflammation in the
brain, improves hormone balance, leads to better mobility, and makes you feel en
ergized and capable after you blast through a series of repetitions that test yo
ur abilities.

Reason #8: Save Time, While Building Mental Toughness
Sprint training can and needs to be done in a short amount of total training tim
e. You cant keep up the intensity level necessary for your intervals to be called
sprints for much longer than 20 minutes. And youll get the best fat loss, muscle
building and health results from keeping it short, simple and intense. You dont
need crazy volume here, you just have to train hard and with intention.

Sprints are hard. They hurt. There will be moments of doubt when you are in the
middle of a sprint workout. The pain and uncertainty in your ability to finish y
our workout is all in your head. You must not give in.

By pushing through the physical discomfort and pain, you will build confidence i
n your physical and emotional ability. You will accomplish something not many ot
her people can do. You will get a lean, muscular body, and improve your health,
putting you ahead of the biggest health threats that face you as you age.

Start a sprint training program today. Now is the time.