Sprinting For Weight Loss: Why Sprinting is Beneficial, How Many Calories Can You Burn

sprinting for weight loss

Sprinting for weight loss can be extremely effectiveSprinting can be great for weight loss and in this article we will talk about why.

Why Sprinting Is Great For Weight Loss

1. Great For Burning Calories

It’s important to understand that weight loss is all about taking in fewer calories than you’re burning.

Calories are units of energy that we get primarily through the foods we consume. We expend calories through activity. 

Sprinting can help with weight loss because it can cause the body to expend energy or burn more calories.

The reason why sprinting is so great at burning calories is because its a very demanding activity on the body. To sprint, muscles through the body have to work at a very fast pace and high intensity, and such movement requires a lot of energy.

Just How Many Calories Does Sprinting Burn?

There are various studies that indicate that you can burn various amounts of calories sprinting.

Now we are all going to burn calories naturally. But if you add the calories you burn from sprinting on top of the calories you burn will naturally, it can really add up.

You can burn alot more calories sprinting compared if you did lower intensity activity like walking for the same amount of time.

2. Can Create EPOC

Sprinting is not just great at burning calories while you’re exercising it can burn calories post exercise as well.

Sprinting is the type of activity that can push the body to such an extent that it needs recovery time.

3. Can Help Tone Certain Muscle Groups

Sprinting is great because it helps tone certain muscle groups. Helps tone the body.  Having a toned body helps reduce the appearance of fat and gives a person a more lean look.

 

How To Sprint For Weight Loss

An effective way to do sprint workouts is in intervals. Where you sprint for a brief period of time, take a brief rest break where you do a lower intensity activity like walking or jogging, come to a complete rest, recover + recharge, and sprint again.

For example, sprint for 30 seconds, then take a break for 1 minute (where you walk, jog, or come to a complete stop), and then sprint for another 30 seconds.

You can do this in several intervals.

Sprint workouts for weight loss?

Burn Calories Fast
Sprinting isn’t just great for burning calories. It’s great because it burns calories fast.

Burn Calories

With sprinting, you can burn calories even after you exercise.

Tones Muscles

Sprinting doesn’t just burn fat. It strengthens and tones muscles, which can diminish the appearance of fat (ib).

 

 

Should You Eat A Banana Before or After a Workout?

Bananas are the perfect food for working out. But often times the questions comes up of whether its better to eat bananas before working out or after working out. Its important to explore the benefits of eating bananas pre work out and then post and answer the question, “is one time better than the other?”.

Benefit of Eating Bananas Pre Work Out

1. Provide You Longer Lasting Energy

They can provide you energy. They can provide you energy at relatively little calorie expense.  Most of the energy comes from the sugar content, but the calories that come from the sugar content go a long way in large part due to its fiber content. You see, fiber helps slow down your body’s ability to break down sugar. So energy buzz will last longer.

2. Fill You Up 

Bananas can fill you up at relatively little calorie expense.  This can be beneficial if you’re working out to try to lose weight.  So if weight loss is one of your workout goals, you can eat banana and be made full at relatively little calorie expense.

Benefit of Eating Bananas Post Workout

1. Recharge You

Some of the benefits that bananas pre workout can also be beneficial post workout

After a work out you will hungry and bananas can be great because they can serve as a low calorie filling food that can take care of your hunger.

Bananas can be great because they can recharge you if you’re depleted on energy after a work out.

If you feel completely exhausted and feel that your energy has been completely depleted, bananas can help refuel you.

2. Take Calorie Hunger

Eating a banana can serve as a low calorie alternative. Bananas are low calorie and filling so they can be used.  Another alternative fruit would be an apple.

3. Relax Muscles (ib)

Eating bananas post work out can serve the purpose of relaxing your muscles. 

4. Can Help Replenish Potassium

Bananas can help replenish the potassium that is lost by exercising.

5. Helps Reduce Physical Stress on The Body (ib)

Eating bananas post work out can do an excellent job of doing is helping the body to recover from stress post workout.

Conclusion

Whether you want to eat bananas before or after a workout is entirely up to you based on the benefits you want to take advantage of, and there isn’t any rule that says you can’t do both, eat bananas before and after your work out.

However, to much anything no matter how good can be bad. Bananas should be eaten in moderation so you take in much of the nutrients and calories they provide. A good rule of thumb would be to eat no more than two or three bananas a day (ib).

Jumping Jacks: Health Benefits, How To, Risk & Pregnancy

Jumping jacks is an exercise that provides so many benefits to the body and one the best things about jumping jacks is that you do them from the comfort of your own home.

Health Benefits of Jumping Jacks

1. Burn Calories Promote Weight Loss

Calories are units of energy, and when perform jumping jacks, you are moving the entire body in a constant motion which requires a lot of energy, especially if you’re doing jumping jacks at a fast paste.

The amount of calories that you burn can really add up depending on how many you do. However, you don’t want to overwork the body. It’s very important to be aware of physical discomfort.

 

2. Very Convenient

Allows you to break a sweat while staying stationary or in one spot so that you can do this exercise in the comfort of your own.

It requires no equipment like if you had to go to gym but can still give you quite a workout.

 

3. Can Benefit Cardiovascular Health

Doing jumping jacks can be beneficial to one’s heart health. The nonstop repetitive motion can get the body working into an extra gear.  You see the heart is a muscle and exercises like jumping jacks help strengthen this muscle so it works more effectively

 

4. Great For The Bones

Jumping jacks are great for the bones because it’s a high impact activity. When you do high-impact activity, it causes the bones to reinforce themselves.

Various studies have shown a correlation between high-impact activities and increase bone density (1)(2)(3)

There are studies that show how jumping exercises, in particular, can help with bone strength (1)(2)(3).

 

5. Great For Keeping You Shape

Jumping jacks is a full-body exercise, and when you consider the physical benefits and the cardiovascular benefits, it’s great for keeping you in shape (ms).

 

How To Properly Perform Jumping Jacks

Preparation

It’s always a good idea to stretch before you start performing jumping jacks.

Where comfortable clothing.

Risk

Anything done excessively can pose a problem, Always be aware of how your feeling, if you start to discomfort or payne.

If you’re pregnant its definitely a good idea to talk to your doctor before doing jumping jacks.

 

Hill Sprints: Benefits, Work Outs, How To, & More

Hill sprinting is the type of exercise that can reek a lot of benefits for the body.

Hill Sprint Benefits

1. Can Make You a Stronger Runner (ib)

Sprinting uphill uses the same muscles that sprinting on a flat surface uses. However, your muscles face more resistance when running uphill because gravity is working against you. So as a result, those muscles are forced to develop and become stronger.  Hill sprints have been shown to increase a runners power (ib), speed (ib).

 

2. Makes You Less Injury Prone (ib)

When sprinting uphill, even though you’re running at your top speed because you’re running on an inclined surface, you will only go so fast, which ultimately makes it less injury-prone than if you were running at full speed on a flat surface.(ib).

 

3. Can Really Work Your Ab Muscles (ib)

Hill sprints aren’t just great for working your legs; they are great for working your core as well.

When you’re performing hill sprints, you’re running against gravity, so the core muscles have to be engaged to hold your upper body so that you don’t fall backward (ib).

Also, when you perform hill sprints because you’re running uphill, you have to raise your knees higher when you run. When you raise your legs, your knees come up close to your chest like doing a crunch that can further engage the core muscles (ib).

That is why when you run hill sprints, you may notice a burning sensation on the abs because it really works the abs (ib).

 

4. Great For Burning Calories

All calories or units of energy, and you expend a lot of energy doing a high-intensity activity. The reason why hill sprints use so much energy is that when you’re sprinting and you’re pushing the body to its max, and the fact that you’re running uphill makes it that much harder. There are studies that show a correlation between regular sprinting and weight loss.

 

5. Can Be Beneficial To Cardiovascular Health

Performing hill sprints can help make your heart stronger, because performing high intensity exercises like hill sprints really works the heart.

 

How To Perform

Its always a good idea to stretch and to do a warm up exercise before you do a high intensity exercise like hill sprints (ib). You go to inclined hill and you run up the hill as quickly as you can.  It is definitely recommended that you stretch before you start performing hill sprints.

 

Hill Sprint Workouts

A great way to perform hill sprints is intervals where you have a recovery period (ib).

Can You Lose Fat By Lifting Weights

lose fat lifting weights

In this article, we discuss why lifting weights can help you burn fat and how much weight you burn by lifting weights.

Why Lifting weights can help you burn fat

1. You Can Lose Weight In Act

Fat all comes down to calories, and calories are simply units of energy. When you do activities that require you to exert a lot of energy, it will burn more calories. The more energy the activity requires, the more calories you will burn or deplete to provide that energy.
How many calories can a lot do with the weight, and much your pushing yourself with exercising? Exercises that are grueling that require more energy to complete are going to require more energy
as you know, calories are units of energy.

 

2. You can burn weight in the recovery period.

Now there are different views on how many calories you can burn. I believe a lot that is based on your own weight and how much your body was pushed doing the exercise itself. Still, if you combine the calories you lose through the weight loss process itself and the calories you lose post-workout, it can definitely add up to a meaningful difference.

Body building is all about tearing muscles down and building them back up.

It involves many muscles throughout the entire body.

 

3. Muscle Development

Yes, you can lose fat by lifting weights because lifting weights burn muscle. How much calories muscles burned is debatable, but it’s true that muscles burn more calories than fat. It is said each pound of muscle burns so many calories.

 

4. Can Reduce The Appearance of Fat

Makes You More Toned (Reducing The Appearance of Fat)

Not only does losing weight burn fat, but it reduces the appearance of fat. That’s why even if you’re not trying to get bulky, it’s a good idea to lift weights are do some other resistance exercise.

Losing weight also gave you a more tone and chiseled look because it spreads the fat out; many people lose weight but still have a mushy tummy because there is no muscle underneath. Abs will spread. That out’s why you hear terms such as skinny fat.
For example, some people lose a lot of weight but still have a tummy or belly, Then they do abb workouts to develop abs, and their stomachs are more firm because as the muscles develop, the layer of fat on top of the muscles spreads out making it thinner.

Creating Muscle Will Give You Less of An Appearance of fat
More toned appearance

 

Why Sprinting Is A Great HIIT Exercise

Sprinting is an awesome hiit exercise.  HIIT of (High Intensity Interval Training) is a way of working out where you do high-intensity burst followed by a rest & recovery period, followed by another high-intensity burst. Doing the resting & recovery period, you can do a lesser intensity exercise, or you can stop and take a short break before your next high-intensity burst. 

An example of doing sprinting as an hiit exercise is where you can sprint for 30 seconds, and can have recovery period (where you walk, jog, or come to a complete stop, or do some other low intensity activity) followed by another 30 second hiit sprint.

Why if Sprinting Such A Great HIIT Exercise

1. Gets You Working Out A High Intensity

The whole purpose of hiit is to get the body working at a high intensity, which is why sprinting can definitely make for a great hiit exercise because sprinting can definitely get your body working at a high intensity.  With sprinting you’re using muscles throughout the body in the upper body the core, and the lower body and you’re pushing there max and as you can see there are many benefits to this.

Sprinting is such a great HIIT exercise.
One of the main purposes of an HIIT workout is that they really work the body, and sprinting definitely does do that.

2. Great for calorie burning in weight loss
We just stated that with sprinting, you could burn calories in a fraction of the time, and that’s because, in general, when you sprint you burn blank calories per blank seconds are minutes.\

3. More of a work out in a fraction of the time
You can get just as much of a workout in a fraction of time, and you can also burn the same amount of calories in a fraction of the time.

4. A Very Convenient

Sprinting is a very convenient way to exercise as we’ve already mentioned that sprinting is very time friendly, so we already know it’s convenient in that regard, but on top of that, sprinting requires no equipment, and its an exercise that we all have a general familiarity with.

Sprinting is probably the most and efficient and easiest exercise as sprinting is something that everyone knows how to do.

5. Work The Whole

Works the whole body, and this is why a lot of athletes do sprinting

6. Epoc (excess post oxygen consumption)
Because sprinting pushes the whole body so hard, it develops epoc or a recovery period where the body is still burning calories.

7. Works the heart
Can build a strong heart and can build endurance. Having a strong heart can be very beneficial because many complications that people run into are heart-related

increases endurance i believe.

There are so many other reasons why sprinting is such a great HIIT exercise.

Does HIIT Help You Lose Weight

Does HIIT help you lose weight. Hiit is great for weight loss is because hiit is all about working out at a high intensity in short burst, and there many ways that working out at high intensity promoes weight.

Why HIIT Is So Effective For Weight Loss

1. Burns More Calories

The reason why it’s so great at burning calories is that it requires more energy to exercise at a high intensity compared to low intensity. That is why more exhausted after exercising at a high intensity than a lower intensity because you’re you used more energy.

Simply put, calories are units of energy. When the body consumes more calories than it needs, the leftover energy becomes stored energy (otherwise known as fat.)

Therefore when you do high-intensity interval training exercise, and it requires more energy to perform, you’re burning for energy, calories, and eventually more fat.

 

2. EPOC

When you exercise at a high intensity, you don’t just burn calories during the exercise process itself; you continue to burn calories post-exercise.

This called EPOC of (blank)

Now there are a lot of mixed opinions about how much weight that you actually burn. On the high side, people say you can burn blank calories, and on the low side, people say you can only burn blank calories.

However, keep in mind there are blank calories in a pound. Even on the low end, your burning calories. Even burning blank calories, the 3 to 4 days you exercise a week can add up over time.

3. Very Time Efficient

You can get a great workout and burn the calories in a fraction of the time.

 

What Is HIIT

HIIT is when you do exercises where there are high intensity burst followed by rest breaks.  An example of HIIT would be sprinting for 1 minute, then walking for 2 minutes, and then sprinting for another minute and so on. In this example the 1 minute sprint is the high intensity activity the 2 minute walking is the rest period.

The Purpose of the Rest Period

The purpose of the rest period is so you can recharge for the next high-intensity burst. If you were working out for high-intensity non-stop, the exercise would not last long.  In these rest periods, you may stop working out entirely or do a less intensive workout.

 

Great HIIT Exercises For Weight Loss

Almost any exercise can be turned into a high-intensity exercise by increasing the speed and pace you do it at. For example, jogging can be turned into a high-intensity exercise by picking up the pace and sprinting.

Now some notably popular HIIT exercises include.

 

 

Does Listening To Music Help You Workout?

Music does have the potential to aid in weight loss. Listening to music can aid with working out in so many different ways.

Ways Listening To Music Can Aid Working Out

1. Music Can Be Used As an Incentive To Workout

You can limit listening to music to only when you work out as a way to incentivize yourself to workout. What you do is cut off listening to music throughout the week except for the occasions when you workout. Doing this can incentivize you to work out because you finally have the opportunity to listen to music.

 

2. Music Can Help With Last Minute Resistance

You can have every intention of working out, but it can be hard getting off the couch at the last minute. It can be hard getting off the couch when you’re in such a relaxed and comfortable state to get up and do something hard like working out. Rather than trying to pump yourself through self talk to get yourself off the couch and go work out, try to use music. Music can provide that transition, from you being in a relaxed state where relaxing on the couch to a pumped-up state where you’re ready to work out. When you’re on the couch, play some up-tempo music and let the music do the rest. The up-tempo music will put you in a more up-tempo state making it easier for you to get up and go work out.

 

3. Can Make Workout More Enjoyable

Exercising may not be a fun activity because it’s physically demanding. When you’re pushing your body, you could experience physical discomfort; you can also experience negative thoughts. You can start thinking about how hard the workout is and how tired you are. Through the physical discomfort and negative thoughts, you have to will yourself to exercise. It’s admirable to do so but can not be very enjoyable while you’re exercising.

 

4. Can Help You Get More Out of The Work

Music can improve your workout performance so that you get more out of the workout. As mentioned before, listening to music can put you in a happier state where you’re more into the workout.

Listening to up-tempo music can also put you in a more up-tempo state where you’re more pumped, which can improve your workout performance.

 

5. Can Help You Work Out Longer

Not only does music pump you up, so you work out better, but it can help you maintain tempo throughout your workout.

We have very short attention spans and may not be very long for our exercise until we’re tired of exercising and are thinking about something else. Music can keep you engaged by giving your mind engaging stimuli. This will help keep your mind in the present moment to stay focused on what you are doing and make the most out of your exercise.

How To Motivate Yourself to Exercise

Exercising is one of the best things you can do for yourself and one of the best uses of your time.  Exercising improves health, physical appearance, fitness, complements many of our other pursuits, and can improve our overall quality of life.

The dilemma with working out is that we can know all of its benefits and genuinely want to work out, however right before its time to work out, we are often in a more relaxed state, and at that moment, it can be hard coming out of that relaxed state to go exercise.

However, we must start finding ways to overcome and make the decision to exercise because when exercise, we are making an investment in your overall quality of life.

In this article we will discuss various ways to motivate yourself to exercise:

 

Ways To Motivate Yourself To Exercise:

 

1. Only Allow Yourself To Listen To Music When You Work Out

Hold off listening to music throughout the week and only allow yourself to listen to music when you work out.  Pretty soon, you may find yourself actually looking forward to your next workout session because you finally have the opportunity to listen to the music that you love.

Listening to music can make the workout itself more enjoyable and thereby make working out easier.

 

2. Make Shorter Term Goals

Break down your long-term goal into smaller, shorter-term goals.

For example, if your goal is to lose 40 pounds over the next couple of months, break that goal into smaller, shorter-term goals.

Your short term goal can be to lose 2 to 4 pounds over the next 2 weeks. Once you achieve that goals set a new short-term goal to lose another 2 to 4 pounds in another 2 weeks after that.

Breaking your long-term goals into smaller, shorter-term goals can be beneficial for 2 reasons:

1st Reason: Makes Workouts More Meaningful & Gives You A Sense of Urgency

When your workout goal is to lose 40 pounds and your deadline for reaching this goal is months away, every work out can feel like a small insignificant contribution to achieving that goal because the goal is so great and the deadline for reaching the goal is so far off in the distant future. As a result, you may lack the motivation to work out.

However, when your workout goal is smaller, and the deadline for achieving the goal is more immediate, every workout takes on more importance in achieving this goal.

For example, if your workout goals it to lose 2 to 4 pounds in 2 weeks, then every workout between now and that 2-week mark is important. You won’t want to skip working out on an assigned workout day because you have so little time to achieve your goal, and if you do skip working out on a given workout day, you may not achieve your goal.

Therefore, when your work goals are more immediate and smaller, it makes every workout more important and more meaningful.

2nd Reason: Gives You Frequent Victories

When your goal is to lose 40 pounds, it may take a long time to achieve that goal, and so it will be a long time before you get a sense of victory or achievement.

However, when your goal is small, and it’s more immediate, such as losing 2 to 4 pounds in 2 weeks when you actually achieve that your goal, it’s very empowering, and it will give you a sense of accomplishment and is also it will give you the reassurance that what you’re doing is working and that you’re doing the right thing.

This feeling of accomplishment that you will get more frequently by having shorter-term goals is important because exercising can be a sacrifice, and when you achieve these goals, it can give you a sense of reward and boost morale to keep going.

 

3. Listen to Audio Pre Workout

Earlier it was said only allow you’re self to listen to music doing work out days and you can start listening to the music a little bit before your workout session.

Listen to music before you workout. The reason being is that before you workout, chances you will be in a more relaxed state, and it can be hard getting out of this relaxed state to go exercise.

Listening to music can be very helpful in getting you to go workout, because listening to upbeat music can take you out of your mentally relaxed state and put you in a mentally more pumped state, making it easier to go exercise.

 

4. Never Forget Your “Why”

Find constructive ways to remind yourself of your “why” that meaningful and compelling to you.

 

5. Cut Down The Time It Takes To Exercise

Often, one of the biggest gripes as to why people don’t want to work out is that it is too time-consuming; if this is one of your major problems with working out, it is important to understand that there are plenty of ways you can cut down on the time that it takes to work out.

Ways To Cut Down On Workout: 

• Have Your Clothing Pre-Prepared

• Shorter Higher Intensity Workouts

 

6. Practice Centering Yourself

To stay motivated, you often have to ward off the thoughts, feelings, and emotions that demotivate you.

 

7. Recognize and Appreciate What A Great Investment of Time Exercising Is

When we exercise, we often think about all the other things that we could be doing at that time. It’s important to realize that exercise is one of the best uses of your time. Many successful people with busy schedules make the time to exercise because they realize the importance. Exercise can put your body in a state where you can live your highest quality of life because when you exercise, you tend, have more energy, tend to look better, have a more capable body. It can also help the brain, and studies show, wake up the body and get better sleep. It can help build discipline and structure in your day. Exercising can complement many things that you’re doing.

Also, exercise is go’s hand and hand with a diet. One of the two main reasons people cheat on their diet is because of stress and boredom. Exercise helps with both of those. Studies show that exercising can lower stress levels. Also, when you’re exercising, you won’t be sitting around the house getting bored. So exercise perfectly complements dieting and can help you maintain your diet.

 

8. Enjoy The Fruits of Your Labor

Take the time to celebrate your weight loss successes.  Don’t be modest. If you’re seeing physical improvements, take the time to look at yourself in the mirror and give appreciate and pat yourself on the back for those physical improvements.

 

9. Become More Self Aware Of What Demotivates You

Try to recognize what causes you to become demotivated and address it or manage it.

 

Click here for tips on how to make exercise fun.

5 Benefits Of Working Out In The Morning & Advice on How To Get Up and Work Out Consistently

If you’re not exercising in the morning, it would be a great idea to start, because they’re many unique benefits to working out in the morning that many people aren’t aware of.  

Benefits of Exercising In The Morning:

 

1. More Convenient

Working out in the morning can be so much more convenient than working out in the evening, as we tend to be a lot busier in the evening when we get off from work or school. There are so many activities we could be doing.

That’s why working out in the evening time can feel like such a sacrifice because there are so many other activities that we could be doing at that time of day. Working out in the morning will feel like less of a sacrifice because there aren’t many other activities that we could be doing at that time of day, so we’re not missing out on anything by exercising in the morning.

 

2. Easier To Be Consistent

As we just mentioned exercising in the morning is more convenient for most because there is less that can get in the way, and because there are fewer things that come up in the morning than in the evening, so it is easier to be consistent.

 

3. Not Hanging Over Head All Day

A lot of people cause themselves a lot of unnecessary stress by having their work out sessions at the end of the day.  You see, when your work out session is at the end of the day, you spend that entire day stressing about how you have to workout when you get off work or get out of school.  When you exercise in the morning, you get exercising out the way early in the day, so you don’t spend the entire day stressing about it.

 

4. The Whether is Cooler in the Morning

The weather can be pretty hot and humid in the evening depending on where you live.  Exercising in hot weather can make for a very uncomfortable work out session.  If you like working out outdoors but hate working out in the evening because it’s too hot, try working out in the morning.  Temperatures are usually cooler in the morning because the sun is not all the way up.  Often, there will be a cool breeze going making the morning time the perfect time of day to work out.

 

5. Exercising Serves As A Great Morning Routine

For all the reasons mentioned above, exercise serves as the perfect morning routine because a morning routine is designed to get you physically and mentally for the day. As we have shown, exercise helps you do all those things.

Working out in the morning is a great way to get your blood flowing and to wake yourself up physically and mentally so that you’re prepared for the day, and when your day starts, you can hit the ground running.

How To Work Out In The Morning

 

1. Workout Every Day

Work out every morning no matter what. If you start succumbing to why you shouldn’t work out each day, you will be an uphill battle, which can hurt your consistency. However, if you know that you’re not going to give in to excuses, it will be easier for you to work out every day

2. Have Structured Night-Time

A structured morning starts with a structured night.