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  1. #1
    Registered User nickail's Avatar
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    Question Sprinting vs Jogging/Walking - Calories Burned

    Hello,

    I primarily weight lift 4x/week and that is my main form of working out. I recently started jogging 3x/week for entertainment, exploration of different areas and as another way to challenge my body.
    From my research, it sounds like:
    Jogging slowly or walking 1 mile burns about 100 calories for a 180 pound person like myself.
    Jogging fast for 1 mile burns a tiny bit over 100 calories per mile. So I just say 100.

    When I jog/walk, I usually go about 6 miles and count this as an extra 600 calories I get to eat since I am bulking. It seems to be accurate as my gains are still consistent in the gym with this added into my calorie calculations.

    My question - How many calories do you burn while sprinting? If we were to say 80-100% effort for 400 meters, it doesn't seem like this would be 25 calories (1/4 of a mile). It seems like this would be more.
    What is the best way to calculate calories while sprinting various distances? I'd like to incorporate sprints, but would also like to still be accurate with my calorie calculations while bulking so I can make lean gains and not accidently be in a deficit.

    Thanks for any thoughts,
    Nick
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  2. #2
    Registered User safcpaul's Avatar
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    I couldn't tell you exactly how much you'd burn as everybody is different but the benefits of sprinting/hiit in terms of calorie burn comes from the after burn effect where your body burns more calories at rest for about 24 hours after your session. Low intensity jogging doesn't give this after burn effect but it does burn more calories initially than sprinting/hiit. I'd say both would burn similar amounts in the long run but the hiit would be a more efficient use of your time
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  3. #3
    Registered User Garage Rat's Avatar
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    Yes ^^^ everybody will be different as far as calorie expenditure.
    If your goal is to lose weight track with a scale week to week.
    If it's to lose body fat find an accurate way to measure that every other week.
    Note-many fat measuring methods are not real accurate and just give you a general idea.
    You could though just stick to one method and judge it by the fat it says you lost over time.
    Using pictures and the mirror won't lie.
    Remember lean muscle gains in weight take a long time and you must be patient.
    For natural bodybuilders gaining five pounds of pure muscle a year is a good gain.
    Your pic though in your avatar looks really good,i would just keep doing what your doing without over thinking.
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  4. #4
    Registered User GeneralSerpant's Avatar
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    You put a premium on doing work more intensely in general. IIRC we have a whole high intensity system that's baked into our energy stores pretty consistently between oxidative fueling exercises vs blood sugar/ATP.

    Running mid-distance (400m-5k) is a mix of anaerobic and aerobic systems with 800m being the most equated between the two. Sprinting can be typically done up to 400 meters. So you still get the same distance formulation for the work being applied, but it's mostly much more modulated energy system that's meant to handle discrete loads. Doing one sprint set though isn't that big of a deal, as you're not really taxing the ATP system that much and you're still just running a very small distance considering the more consistent ~100 calorie/mile rule.
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    Registered User nickail's Avatar
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    Thanks for the thoughts everyone. It sounds like there isn't a perfect calculation for sprinting calories, but you can create your own methods to track this. I think estimating the calories burned is the best bet and then seeing how the scale changes. I wish there was a general rule of thumb, much like walking 1 mile = roughly 100 calories. I think I'll try whatever distance I sprint is 3x the calories it would be walking. So if I ran 4 400 meter sprints to equal 1 mile, that would be 300 calories, rather than 100. For shorter sprints like the 100m, I would probably add more calories because of the intensity. I can then go from there.

    Nick
    Last edited by nickail; 09-19-2020 at 06:40 PM.
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  6. #6
    Registered User GeneralSerpant's Avatar
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    3x really?
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