The Effects of EPOC
One of the biggest benefits you'll get from sprinting is the excess post-exercise oxygen consumption effects it creates. This is also known as EPOC and it 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, EPOC will burn a large amount of calories even after you have finished the workout. Even more intense forms of sprint training, such as up hill sprint training, will further increase the EPOC effect.
Increased Endurance
When you perform sprint training workouts eventually the body will regulate its ability to produce enzymes that increase the storage capacity of the muscle for energy substrates such as ATP. This will then allow you to work out harder for a longer period of time without getting tired as quickly. This process occurs 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
Another benefit of sprint training is its effect on your phosphate metabolism. The body’s supply of phosphate creatine makes up a large amount of the body’s fuel source for muscular activity. So naturally anything you can do to increase this is going to be beneficial. Myokinase is an enzyme that is responsible for the resynthesizing of the energy from phosphate creatine. Sprint training can increase its concentration within the muscle tissue by up to 20%.
Glycolysis
The next adaptation that can occur after you’ve been doing sprint training for a period of time effects glycolysis. Glycolysis 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 it builds up, it causes the oh so familiar extreme feelings of fatigue in the muscle tissues. This feeling is the body’s way of telling you to stop and often will be the end of your workout. Overtime, sprint training will increase your ability to withstand these effects so you can workout for a longer period of time while maintaining the proper intensity.
Sprint Training or Jogging
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.
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