whats better for burning the most calories, long runs or sprinting in intervals?

Question

If I'm wanting to burn the most calories possible should I run at a slower pace but longer distance or should I mix up sprinting for 1 to 2 minutes with a jogging pace?

Answer 1

This is an area of some debate, which is why you will find differing answers. In the most research, it was shown the intense interval training for 20 minutes was just as effective as about two hours of jogging or moderate cycling. This technique has been used for years by professional athletes and coaches.

Here's the catch: the intense interval training is so difficult and painful that many people have difficulty doing that level of exercise for a very long period of time. Maybe a week or a month, but certainly not an entire year or a lifetime. Without in-your-face coaches to motivate you, you are bound to quit a lot sooner than later. In the long run (no pun intended), you end up losing a lot more calories by taking long, slow runs because you will enjoy them more.

Below is a link to a newspaper article that reviews the research study I discussed above. Also, note that there is a typo in the article because it says that 20 minutes of intense exercise is equivalent to 5-6 hours of easier exercise. The original research paper in the Journal of Physiology states that it is equivalent to about 2 hours. Eh, it's USA Today; at least it's not the New York Times.. :)

Answer 2

It is true that a greater percentage of calories burned will come from fat if exercising at a low intensity. However, because you're exercising at a lower intensity, you will burn less total calories.
On the contrary, if you do a harder, higher intensity activity, like sprinting on a track, or a bike, you'll burn an overall greater amount of calories.
So even though a lower percentage of these calories will come from fat, a lower percentage of a higher number is still greater than a higher percentage of a much lower number. Make sense?

Example:
Here's an example with some actual numbers because it can get confusing. These numbers are used solely for ease; they are not exact for what actually happens.
Low Intensity Walking For 60 Minutes At 3 mph:
Since there are approximately 100 calories used for every mile, this 60 minute session would burn approximately 300 calories.
It was low intensity, so let's say 60% of those calories came from fat (and by the way, it's circulating fat, not body fat that you'll first use). 60% of 300 is 180 calories that came from fat.

High Internsity Sprinting For 20 Minutes:
Next, consider a high intensity sprinting session. If you are able to do sprints for 20 minutes, you may burn 600 calories (again, just an estimate).
Since you were doing these at a higher intensity, you used less fat itself for fuel and more carbohydrates. Let's say that 40% of the fuel source utilized was from fat. That means 40% of 600 is 240 calories.

You still used more fat as fuel with sprinting and it's not body fat directly that you're using; it is circulating fat in the blood. Most importantly, it's the overall calories you are using that you should be concerned with vs. what the specific fuel source is anyhow.

A Study

Experimental Biology Study
Don't believe me? Check out this recent study presented at the Experimental Biology meeting that showed fat "burning" may require those high intensity sprints we all love to hate.
Method:
This study included 11 men and 11 women in which they were cycling sprints at various intensities. The researchers learned that the maximal fat utilization occurred at an intensity near anaerobic threshold, which is essentially the state you're in when sprinting.
Moral Of The Story:
Stop wasting endless hours doing some low intensity cardio -kick it up a notch to really see the results!

Really though, if you are trying to burn some serious calories, do both. Run long distance for a little while and then sprint, then slow back down to jogging speed and then sprint again. This is called interval training and is by far the best calorie burner around.

Answer 3

Running too fast is a common mistake. Time spent running is more important than speed for burning calories. It is possible to make a workout very hard and painful and burn very few calories.

There are reasons to add sprinting to a workout. It can be to improve running economy, top speed, or stress the cariovascular system in certain ways (VO2Max or lactate threshold). However, if your goal is to maximize calories burned, it is not effective.

You can burn far more calories running long than by running fast. For example, if you run at mile race pace, you will only be able to run for 5 to 10 minutes depending on your ability. The total calories burned will be around 120. If you run easy and long, you can run for 30 to 90 minutes and easily burn 300 to 1500 calories.

Another post noted that 20 minutes of intense interval training is as effective as running longer and slower. But as effective for what? Clearly, if the goal is to improve VO2Max then running 800m repeats for 30 minutes is better than a 2 hour long run. That is why competitive runners do intervals. However, if the goal is to maximize calories burned, it is not possible to sustain high intensity running long enough. While the time spent at the higher intensity burns more calories, the time spent during the recovery doesn't and the total exercise duration is shortened. Even if one does intervals, the total amount should not exceed 10 to 15% of the total weekly mileage. The rest should be done at the runner's easy endurance pace.

Slow down and run longer. If you are not running at least 20 to 30 minutes you are not training effectively. Run at a pace that is comfortable and easily doable. Not only will you burn more calories you will also reduce the chance of injury.

Answer 4

I can see how running at a slower pace for a longer time would burn you fat, but I don't see how alot of people are saying that sprinting doesn't or barely does. I've always been a sprinter and I think it definitely burns some calories. I would do a sprinting workout 5 days a week...I'm not the healiest eater...I eat all the time and whatever i want, I'm not eating the low carb stuff, oh no. But what I'm saying is that I could seriously eat whatever I wanted, as much as I wanted and I wouldn't gain a pound as long as I was working out. I've always weighed around 115 to 118 lbs and I'm not trying to be conceeded or anything, but I have a nice body...all thanks to sprinting! I'm not muscular, I'm just toned. Sprinting will give you really nice abs and toned arms and legs.

Answer 5

Well, both will burn calories about the same depending on the variables. Sprinting for a short time and then stoping is called anaerobics, this not only burns calories but builds muscles. When you jog for a long time its called Aerobics this build endurance. I would actually think sprinting would burn more calories. The reason is because anaerobics means without oxygen. So the body burns glucose instead of oxygen.

Answer 6

YOu already have some good answers but let me throw in my 2 cents. Long slow distance - because

1. YOu are less prone to injury which kills your program or radically interrupts it

2. Your body doesn't start to burn fat until about half an hour of aerobic exercise. Before that, it burns the muscle sugar glycogen.

But just to add some variety to your program, you might want to take 1 day and do speed work to break up the monotony and to increase your speed. Also, take 1 day a week off from running. I can trace my injuries back to very long consecutive running streaks.

Good Luck

Answer 7

Long runs would be better because you go at your own pace. You should mix it up a little and just keep switching.

Did you know that smiling burns calories? Smile while you're at it!!

Answer 8

Sprints should only be done once a week.
You can burn more calories if you split up your run with your regular workout.
Try running in half you time and then lift weights then run your second half. You heart rate will be up while you do your work out and you'll burn more calories.

Answer 9

If it's purely for burning calories, you should keep it slow and run for as long as possible. Sprinting makes you tired but really doesn't burn too many calories.

Answer 10

Jogging at a steady pace for sure. But most important is your diet. Remember exercising won't always result in weight loss, eating less will!