The Insane effects Sprinting has on the Body!

00:04:50
https://www.youtube.com/watch?v=QLBT4-iN2yg

Resumo

TLDRThe video discusses the stark contrast in body composition between long distance runners and sprinters, attributed mainly to the use of fast twitch muscle fibers in sprinting, which lead to increased muscle mass and production of growth hormones. Sprinting is highlighted as a superior method for fat loss, reducing body fat significantly more than traditional cardio methods, and also beneficial for athletic explosiveness and core strength. The video provides practical tips on proper sprinting form and workout setups, including sprint interval training and variations with hill and sand sprints to enhance strength and stability.

Conclusões

  • 🏃‍♂️ **Different Body Types**: Long distance runners are lean, while sprinters are muscular.
  • 💪 **Fast Twitch Fibers**: Sprinting primarily uses fast twitch fibers for muscle growth.
  • 🚀 **Hormone Boost**: Sprinting significantly elevates growth hormone and testosterone levels.
  • 🔥 **Fat Loss Champion**: Sprint training outperforms traditional cardio in reducing body fat.
  • ⏱️ **Efficiency**: Sprint workouts take less time than HIIT or steady-state cardio.
  • ⚡ **Explosiveness**: Enhanced explosiveness for better athletic performance.
  • 🌀 **Spinal Efficiency**: Improves the body's kinetic energy transfer mechanisms.
  • 🗿 **Sprinting Techniques**: Focus on ground push, running tall, and maintaining relaxation.
  • ⛰️ **Hill Sprints**: Great for building leg strength and improving technique.
  • 🏖️ **Sand Sprints**: Activates stabilizer muscles and strengthens the core.

Linha do tempo

  • 00:00:00 - 00:04:50

    Track and field events showcase distinct body types: long distance runners are lean and toned, while sprinters are muscular and ripped. This difference stems from the type of muscle fibers utilized during these activities. Long distance running primarily engages slow twitch fibers, whereas sprinting focuses on fast twitch fibers, resulting in greater muscle mass due to their size and strength. Additionally, sprinting boosts testosterone and growth hormone levels significantly, promoting fat loss and muscle maintenance, making it superior to traditional cardio for body recomposition and fat loss.

Mapa mental

Vídeo de perguntas e respostas

  • What are the main differences in body types of runners?

    Long distance runners are typically thin and toned, while sprinters are muscular and ripped.

  • What muscle fibers are used in sprinting?

    Sprinting primarily utilizes fast twitch muscle fibers.

  • What hormones are increased during sprinting?

    Sprinting increases testosterone and growth hormone production significantly.

  • How does sprinting compare to long distance running for fat loss?

    Sprinting can reduce body fat 92% more than traditional long distance cardio.

  • What is a recommended sprint workout structure?

    A common setup includes a warm-up jog, stretching, followed by intervals of 20-30 second sprints with 4-5 minute breaks.

  • What are some variations of sprint training?

    Hill sprints and sand sprints are effective variations to build strength and improve technique.

  • How can I improve my sprinting form?

    Focus on pushing hard off the ground, running tall with high knees, and maintaining relaxation during sprints.

  • What benefits does sand running provide?

    Sand running helps build stabilizer muscle strength, reduces impact, and engages the core effectively.

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  • 00:00:03
    Watch any track and field event, and you will  notice a profound difference in the body types
  • 00:00:07
    of long distance runners verses those who only  sprint short distances. While long distance
  • 00:00:11
    runners are known for being thin and toned,  sprinters present as muscular and ripped,
  • 00:00:16
    almost looking like athletic,  natural bodybuilders in many cases.
  • 00:00:19
    So what's causing this extreme difference  in body composition among runners,
  • 00:00:22
    and how can it be taken advantage of to  create a more athletic and healthy body?
  • 00:00:28
    As opposed to long distance running and  other forms of aerobic training which
  • 00:00:31
    use slow twitch muscle fibers, sprinting  utilizes almost exclusively fast twitch
  • 00:00:35
    fibers. These muscle fibers, which are  also targeted in most strength training,
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    are much larger than slow twitch fibers,  especially when regularly trained.
  • 00:00:44
    This alone will cause greater increases in  muscle mass over endurance style training,
  • 00:00:48
    but on top of this, higher intensity, fast  twitch exercise produces more testosterone
  • 00:00:53
    and growth hormone. This is especially  true of sprinting with increases of up
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    to 2000% seen in growth hormone production.  In fact, I couldn't find any other physical
  • 00:01:02
    activity that altered growth hormone to  this degree. This promotes longevity,
  • 00:01:06
    injury healing and fat loss while helping  to maintain muscle mass in the process.
  • 00:01:11
    In a meta analysis of other studies, sprint  interval training was found to reduce body
  • 00:01:15
    fat percentage 40% more than HIIT training,  which is itself known for it's incredible fat
  • 00:01:21
    loss potential. The same meta analysis also found  that compared to traditional long distance cardio,
  • 00:01:27
    sprinting decreased body fat 92 percent more.  Furthermore the sprint training took far less
  • 00:01:32
    time to complete than the HIIT or steady  state cardio training, making it possibly
  • 00:01:38
    the best minimalist fat loss and body  recomposition training tool available.
  • 00:01:42
    Another obvious benefit of sprinting is increased  explosiveness and high intensity endurance,
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    which translates very well to most other  forms of athletics and is more likely to be
  • 00:01:50
    needed in most life threatening situations  than longer and slower paced endurance.
  • 00:01:55
    And finally, sprinting increases the strength  and efficiency of the spinal engine, a complex
  • 00:02:00
    system of kinetic energy transfer between the  lower body and the spine which takes part in
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    all other forms of athletic power generation,  including upper body movements like throwing
  • 00:02:09
    and punching. Making sprinting ideal for any  athlete who's sport requires power generation.
  • 00:02:16
    If your new to sprinting, here are a few basic  form cues to help get you started. First be sure
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    to push hard off the ground, with many people  finding it useful to imagine your pushing the
  • 00:02:27
    ground back like a cartoon character as  opposed to pushing yourself forward. This
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    strongly activates the posterior chain muscles  which are the main drivers of running speed.
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    Next be sure to run tall and to bring  the knees up high off the ground,
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    ideally somewhere at or just beneath  parallel with the ground. This allows room
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    for the maximum firing of the posterior  chain and max extension of the hips.
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    And lastly, stay relaxed. It seems counter  intuitive when performing an all out activity
  • 00:02:54
    such as sprinting, but efforting at 100%  often creates too much tension in the body
  • 00:02:59
    and stifles speed. I've seen most athletes  actually speed up when told to run at 90%
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    effort because it loosens them up just enough to  let the body flow with the necessary movements.
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    The most common way to set up a sprint workout  is Sprint Interval Training. This can be done
  • 00:03:16
    a number of ways but is usually set up  as a series of 20-30 second sprints with
  • 00:03:20
    4-5 minute breaks in between. So the workout  may start with a 5-10 minute jog to warm up,
  • 00:03:27
    then some light stretching or  mobility work followed by 4,
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    20 second sprints with 4 minute rests in  between and some stretching in the cool down.
  • 00:03:36
    As you get more used to the  training you can add sprints
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    and begin to increase or vary sprint distances.
  • 00:03:41
    You can also use variations of sprints to  add difficulty and to change the nature of
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    the training. A great example is hill  sprints, which are great for building
  • 00:03:49
    strength in your legs as well as improving  sprint technique by increasing knee drive.
  • 00:03:55
    Sand Sprinting is another great option if  you have a beach or long sand pit available.
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    Sprinting in sand activates a number of smaller  stabilizer muscles in the foot and lower leg,
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    making it a great way to injury proof the ankles  and knees. Though it can be shocking to the body
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    at first so start slow, especially if you've  ever had a foot, ankle or knee injury already.
  • 00:04:14
    Sand running also dampens the impact of the  feet on the ground, effectively turning off the
  • 00:04:19
    elastic rebound used to drive the spinal engine of  running. This means the core, and especially the
  • 00:04:24
    obliques will have to work overtime in order to  continuously rotate the spine, making sand running
  • 00:04:30
    a great way to strengthen and tone the core. An  absolute must if you want instagram ready beach
  • 00:04:34
    pics or if you ever find yourself scheduled  to fight mister T for the heavy weight title.
  • 00:04:37
    Thats it for the today, thanks for watching,
  • 00:04:41
    if you enjoyed the content be sure to subscribe  and until next time, keep moving my friends.
Etiquetas
  • sprinting
  • muscle fibers
  • fat loss
  • growth hormone
  • training
  • sprint form
  • workout
  • athletic performance
  • exercise
  • endurance