Sprinting vs. Jogging- The Great Debate

Sprinting vs. Jogging, which is better? This question has been asked among fitness enthusiasts for decades. Now it's time to answer the question and truly end this great debate.

If you've been doing a lot of jogging or low-intensity running and haven't noticed a real change in your physique, you may be doing it all wrong. Most long distance runners are not really lean and have higher body fat percentages than you may think. In contrast, look at a sprinter, who is lean and muscular with very little body fat. Take a look at professional sprinter Harry Aikines-Aryeetey vs. Kenenisa Bekele, one of the best long-distance runners in the world (both pictured below). These guys are both at the top of their respective sports. Who has the more impressive physique? 99.9% of people would have to agree that Aikines-Aryeetey blows him away. That's why they truly say a picture says a thousand words. 

 

Just look at Harry Aikines-Aryeetey. You can tell that sprinting
not only activates the lower body but it builds the upper body
as well. When sprinting, you entire body builds fast-twitch
muscle fibers. Not only does Aikines-Aryettey possess some
impressive legs through sprinting, but his upper body
(especially his arms) grow rapidly.

 

 

Kenenisa Bekele mainly utilizes slow-twitch muscle fibers
as he runs long distance. Even though he is defined, you
can see that his body does not have much mass to it. 

 

 

Why is there such a difference in their physiques? One sprints. One runs. It's that simple.

Sprinters maximally contract their muscles, which requires a lot more work from their bodies than a slow, staggered, constant run. In addition, testosterone and growth hormones are released in greater amounts with short maximal energy bursts. These hormones are anabolic in nature, meaning they build the body up. That's where the term "bodybuilding" essentially originates from. On the contrary, running for long periods of time releases cortisol, a catabolic hormone, meaning it breaks the body down. This is associated with muscle wasting, and over time, can actually break the body down. Sprinters use primarily fast twitch muscle fibers, which are thicker than slow twitch muscle fibers and continually grow in size with the right training. With sprinters, it's all about power and high energy output for short duration of time. Long distance runners do not require great strength as their events rely more heavily on endurance.   

Sprinting will reduce body fat and strengthen you more than long distance running due to the maximal recruitment of muscle. In addition, sprinting activates more human growth hormone and testosterone and strengthens your skeletal muscles. The benefits of sprinting are endless.

Jogging is not a natural exercise. Think about it like this…no other animal in nature jogs. Animals either walk wherever they go or sprint as fast as they can when they are hunting or being hunted. Even think about our anthropological history. We were meant to move quickly to catch our food during the caveman days. They didn't just jog continuously for minutes or hours on end to catch their pray. 

Let's even look at a chicken for example. Have you ever heard of the expression "chicken legs"? A chicken has a big upper body but its lower body is tiny. A chicken's legs are primarily made up of slow twitch muscles (dark meat) because a chicken is on its feet most of the day. However, whenever a chicken occasionally flies, it's usually in short bursts that require the use of its upper body (white meat). 

If you were reading this article in the first place, you probably are somewhat interested in looking like a sprinter. Who wouldn't want to have an incredible body where you can see every muscle in the body? Even though you know that sprinting is better than jogging or long-distance running, do you truly know how to maximize this knowledge to create the body of your dreams?

Thursday June 13th Workout

Logging In Today

Warm-Up:
External Rotations
Arm Circles
Inward Step

Cardio:
15 100 Meter Sprints

Workout:
100 Burpees with Push-Up
100 Clap Push-Ups
100 Power Leg Switching Lunges
100 Box Jumps
100 Jumping Pull-Ups
200 Jumping Jacks
100 V-Ups (abs)
=800 Repetitions

Cool Down:
Stretching

Only 1 In 20 People Wash Their Hands Long Enough

Wednesday June 12th Workout

Logging In Today

Warm-up:
Inward Step
Handwalks
Arm Circles
External Rotations

Cardio:
10 Mile Run To Lincoln Memorial

Workout:
100 Pull-Ups
100 Step-Ups
100 Hanging Tricep Dips
300 Walking Lunges
300 Push-Ups
100 Sit-Ups
=1000 Repetitions

Cool Down:
Stretching

Monday June 10th Wothout

Logging In Today: Rainy Morning

Warm-Up:
10 Burpees with Push-Ups
Deep Catcher Squats

Cardio:
11.2 Mile Run To Arlington Cemetery

Workouts:
300 Walking Lunges
300 Push-ups

Cool Down:
Stretching
Foam Roll

                                     
                                       He decided to tag along but squirrel distracted him. LOL

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Burn Calories: The Best Exercises For Burning Calories

In the battle to keep our bodies functioning and healthy, calories are not the enemy.

"They're not as evil as many perceive them to be. Without sufficient calories, our brain, heart and lungs would not be able to function. Calories are not the enemy, but an overconsumption and underusage of them is," says Connie Beaulieu, personal trainer and owner of C.U. Fit Personal Training, based in Ottawa, Ont.

Calories are units of energy that help us function during day-to-day tasks. Women between the ages of 31 to 50 with low activity levels should eat about 2000 calories a day. Active women should consume 2250 calories, according to Statistics Canada.

Depending on how many calories you eat daily (you can calculate your recommended intake here) and how much weight you want to lose, some forms of exercise work better than others.

"The benefit with resistance training, for example, allows your body to burn calories for 48 to 72 hours after a workout as your muscles repair," Beaulieu says.

She notes there are about 3,500 calories in one pound of fat — so if you're looking at losing a significant amount of weight at a healthy rate, you should be working off (or cutting out) 500 calories from your daily intake to lose one pound per week. But remember, it is important to never go below your recommended calorie intake to lose weight, as eating appropriately while exercising is the best way to get healthy.

And for workout purposes, Beaulieu says to keep them simple and not rely heavily on automated calorie counters like those found on cardio machines. Ellipticals, she adds, are not always accurate when it comes to counting your burned calories. She advises aiming for at least 30 to 60 minutes of exercise — including both cardio and strength training — in each session, and to always push yourself to work outside your comfort zone.

Burpee With A Push-Up:
WORKS: Your full body
HOW TO: Start standing in an upright position and keep your feet shoulder-width apart. Jump up in the air and raise your arms overhead. As you land, bend forward with the hips, reaching your hands onto the floor and kick your legs back into a push-up. Next, push off the toes and bring your knees and feet in towards the chest, and drop your hips back into a seated position and stand up. Repeat.

Squat And Row:
WORKS: Quad, glutes, hamstrings, back, biceps, core
HOW TO: Stand with your feet shoulder width apart in front of a cable machine or resistance band secured on a post. Extend the arms out in front of the body, and hold the cable or band handles with your thumbs up. Next, squat down and lower the body towards the ground, by pushing your hips back and bending the knees to a 90-degree angle. Make sure you're simultaneously pulling the handles into the torso (rib level) by bending the elbows. Repeat.

Alternating Lunges And Shoulder Press:
WORKS: Quads, glutes, hamstrings, shoulders, core
HOW TO: Standing upright with feet parallel and apart, hold a dumbbell in each hand. With a firm grip, hold dumbbells at your shoulders and take a giant step forward with one leg. Lower the body into a lunge, bending both knees until the back knee hovers just above the floor. Your front knee should be placed directly over your ankle and remember not to lean forward.
Lower the dumbbells back down to side and step back into to a standing position. Keep alternating legs.

Kettlebell Swings:
WORKS: Your full body
HOW TO: Holding a kettlebell in both hands with legs shoulder-width apart, keep your core tight, thrust the hips forward, and allow the kettlebell to swing up slightly. Drop in to a squat position, ensuring your chest and head are up, back is in a neutral spine, and the kettlebell lands between the legs. Repeat.

Walking Lunge:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with feet parallel and apart, take a giant step forward with one leg, and lower the body towards the ground by bending both knees — remember, your front knee should be placed directly over your ankle. Step forward with the back leg into the next lunge.

Split Lunge:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with feet shoulder-width apart, place one foot in front and one foot behind in a wide stance. Keeping the torso upright and your arms to the side, lower the body towards the floor by bending the legs into a lunge position. Jump up in the air and switch the position of your front and back leg.

Jump Squats:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with your feet spaced shoulder-width apart, squat down by bending the knees. Jump up into the air, extending the knees, hips and pushing off the floor with the toes. Move into the next jump squat.

Plank Row Push-Up:
WORKS: Chest, shoulders, triceps, back and core
HOW TO: In a plank position with hands directly under your shoulders, grip dumbbells and lower into push-up position, keeping the back flat and the core tight. Press up into a plank and hold briefly. Also, this exercise can be modified by performing it on the knees. Repeat movement.

 My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball).

Friday June 7th Workout

Logging In Today

Warm-up:
Bend and Reach
Windmill
Arm Circles

Cardio:
Rest

Workout:
200 Jumping Jacks
100 Burpees with Push-Ups
100 Jump Squats
100 Dumbbell Rows Each Arm (40lbs)
100 Mountain Climbers (1-2-3-1 Cadence)
100 Clap Push-Ups
=700 Repetitions

Cool Down:
Foam Roll

Combine Metabolic Resistance Training With Bootcamp Workouts

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My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball).