So, you have been running. Running long distances every day without fail but still the fat isn’t melting. All right, long distance running does burn fat but it certainly doesn’t set fat on fire like sprinting does. High-intensity interval sprinting is what you need to start with to burn that stubborn fat around your torso.
‘High-Intensity Interval Sprinting’ basically involves running as fast as possible with short periods of rest in between. The science behind it is simple – when you do distance-running, your heart rate goes up and plateaus there. That’s called low-intensity cardio which is not a very effective weight-loss routine. Whereas, with HIIS, you run buck wild for, say, about 30 seconds and rest for the next 20-30 seconds. This sudden repetitive sprinting spikes the heart rate, lights up your metabolism, and sets your fat deposits on fire in a short period of time.
Simply put, 30 minutes of HIIS will burns 9 times more fat than 30 minutes of steady state distance running. The more drastic the fluctuation in your heart rate, the more oxygen your body requires, and hence, burns fat faster. Sprinting raises your metabolic rate, so much so that even after you are done, your body keeps burning calories.
How To Start – HIIS (Treadmill)
0.50 km Warm [email protected] speed of 10/11 km/h
Sprint – 0.20 km @ speed of 17/18 km/h
Rest – 0.15 km @ speed 4/5 km/h
Repeat the drill to total 5 km or 30 minutes.
Caution: If you are entirely new to ‘running’, then don’t jump into sprinting straight away. Stick to distance running so that your hamstrings and hip flexor muscles get accustomed to the muscular shock.