Sprint Training Benefits

by Vince DelMonte on March 24, 2010 · 8 comments

By Vince DelMontesprint training benefits

If you are looking to improve your physical conditioning, the benefits of sprint training are numerous. Basically, it is one of the best ways to train your body.

Many individuals prefer sprint training because it takes a lot less time than traditional forms of cardio that have you going for thirty to sixty minutes at a time, and there are a great number of benefits that will be seen when you do this more intense form of sprint training workout.

For example…


One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates. This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.

Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.

Metabolic Adaptations

Next, when you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP .

This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.

If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).

Phosphate Metabolism

The next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial.

Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%.


The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.

Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).

Intramuscular Buffering Capacity

Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ratio of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down. 

About the Author:  Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at his website: VinceDelMonteFitness.com. He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

[Editor’s Comments:My thanks to Vince for providing this scientific analysis of the benefits of sprint training. It’s a well-known fact that I HATE running…especially long distances…and long, slow boring cardio sessions. But I am a HUGE fan of short duration, high intensity sprint training.

In fact, most of my fat burning cardio sessions consist of 1 to 3 minute sprint intervals…outside when the weather permits or sprinting in-place down in my basement when it’s cold out.

My favorite routine to follow when I’m really pressed for time or when I’m traveling is to jog in place for 10 seconds, sprint in place for 20 seconds, jog in place for 10 seconds, sprint in place for 20 seconds, etc. Beginner’s can repeat this interval 2 X for a total time of just 1 minute. Rest for a minute, and then repeat the interval again. If you are advanced, repeat the interval 6 X for a total time of 3 minutes. Rest until your heart rate returns to almost normal…between 1 and 3 minutes depending on you level of conditioning…and repeat 2 more times.

Do this every day and I guarantee you’ll start to see all of the benefits Vince described in his article. Sprint training has helped my feel better, burn fat, increase my endurance, and more. Give it try and then leave a Comment to let me know how you did.

Oops…I almost forgot…Vince just sent me a his latest report showing 12 ways to boost your lean mass…which helps keep your metabolism running fast. Just click the link below to check out 12 ways to boost your metabolism with his 12 anabolic factors:

Click here =>> The 12 Untapped Targets

The GREAT NEWS is that he’s giving away the report 100% free for a short time. Hurry over to his site and grab it while he still has the page up.]

Required Legal Disclaimer: Some of the links mentioned within this post or posts they lead to are my affiliate links and I get compensated for recommending those products. However, I NEVER recommend something I don’t believe in and welcome your questions and feedback.

{ 1 trackback }

Tweets that mention Sprint Training Benefits | The Healthy Minute – The free “1 minute per day” e-mail newsletter that could change your life! -- Topsy.com
March 24, 2010 at 5:18 pm

{ 7 comments… read them below or add one }

1 glyconutrients March 24, 2010 at 4:02 pm

My brother was talking this workout method up.

His trainer has him basically jog in place, then sprint, then jog, then sprint, and so on (just like you said you do while traveling).

This is fairly recent, a few months back that he started and he said it’s working wonders for him. But I forgot about it until I read this article.

I will definitely give it a shot during my next non-weightlifting day.

Kevin :: Glyco Trainer
On Twitter: @glycotrainer
Web Site: http://www.GlycoTrainer.com

2 Pete March 24, 2010 at 4:12 pm

Hi Kevin,

I agree with your brother and his trainer! You CAN do this workout on training days too…I do. Just do it first thing in the morning when you wake up, and then train later in the day after eating a couple of meals OR do it immediately after your workout. The only days I skip are leg day and day after leg day…for obvious reasons. 🙂

Have fun and let me know how it works out for you!

~ Pete

3 glyconutrients March 25, 2010 at 1:28 am

LOL.. you’ve talked me into it.

I will start tomorrow morning. The nice thing is that it’s only a few mins. I like to do my exercise in the AM, before any meal. But due to early school schedule I am forced to lift in evenings on Mondays, Wednesdays, and Fridays. Tuesdays, Saturdays, and Sundays I just go for a 30 to 45 minutes walk. But believe me.. after tomorrow I will do sprints every morning, first thing before leaving my room. I’ll give it at least two months. Thanks.

4 Ron Lavine October 17, 2010 at 8:53 pm

I’ve also heard of an additional benefit of sprint training (or interval training). By temporarily increasing the speed of your blood flow, you “scour out” some of the built up plaque in your arteries. Any comment on that?

5 Pete October 18, 2010 at 12:04 am

Hey Ron,

Hmmm…haven’t heard of that one before. Interesting theory. I’d have to review the research before commenting.


~ Pete

6 Ron Lavine October 18, 2010 at 10:22 am

Pete – The best research info I’ve come up with so far is in Wisloff, U., A. Stoylen, et al. (2007). “Superior Cardiovascular Effect of Aerobic Interval Training Versus Moderate Continuous Training in Heart Failure Patients: A Randomized Study.” Circulation 115(24): 3086-3094. The authors speculate: “Why AIT (aerobic interval training) was more effective is unknown, but it appears reasonable to speculate that higher shear stress during the exercise bouts of AIT patients triggers larger responses at the cellular and molecular level.”

P.S. – The interval training method is working for me. I like to stay in shape but I’m no exercise nut. With interval training I can accomplish more with less time. As a result (for instance) my semi-annually run 5K time has been gradually drifting downward despite limited training time on my part.

7 Pete October 18, 2010 at 10:35 am

Hey Ron,

Cool…thanks for sharing! I’ll check it out.

I’m also a HUGE fan of interval training. I HATE to run long distances…which to me is anything more than 100 yards at a time…and long, boring cardio is not something I’m fond of either. I like to get all of my exercise completed in less than 1 hour per day. To get the most value from my time, interval training is the way to go!

Thanks again,

~ Pete

Leave a Comment

You can use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Previous post:

Next post:

The Healthy Minute Facebook Fan Page