Experts weigh in on whether the ‘sprint once a week’ for good health advice really works

Varun Rattan, a fitness trainer, said that sprinting is a fun and challenging way to mix up your workout routine and break through plateaus

Here's what to keep in mind when it comes to sprinting (Source: Freepik)

Recently, celebrity nutritionist Rujuta Diwekar took to social media to suggest that sprinting once a week helps train the muscles and also improves insulin sensitivity. Sharing the benefits of doing so, she added that sprinting once a week will help train the underused muscles in the legs and glutes (which will lead to a flatter stomach), increase after burn (so more fat burning through the week), and improve insulin sensitivity (which can arrest and even reverse diabetes and PCOD).

Take a look.

Sprint once a week to –

– train the under used muscles in legs and glutes (which will lead to a flatter stomach)
– increase after burn (so more fat burning through the week)
– improve insulin sensitivity (which can arrest and even reverse diabetes & PCOD)#sprints #exercise

— Rujuta Diwekar (@RujutaDiwekar) May 3, 2023

Is it true?

Sprinting is a high-intensity exercise involving running at one’s optimum speed for a short period of time. “It can provide a wide range of benefits, from improving your cardiovascular health to helping you build lean muscle mass,” said Varun Rattan, a NASM performance enhancement specialist.

“Even a single sprinting session a week can make a noticeable difference in your overall fitness level. Not only does sprinting help you burn fat, but it can also increase your endurance, speed, and agility. It is an effective way to increase muscle growth in the legs by stimulating the type-II fast-twitch muscle fibers, which have the highest potential for muscle growth. Additionally, sprinting triggers protein synthesis, boosts testosterone and HGH release, and improves insulin sensitivity. All of these benefits contribute to increased muscle growth, strength, and fat loss,” Rattan said, adding that sprinting is a fun and challenging way to mix up your workout routine and break through plateaus.

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Do you sprint often? (Source: Getty Images/Thinkstock)

What is the correct way to sprint?

To prepare your body for sprinting, start with five minutes of light activity, such as an easy jog to increase blood flow and raise core temperature. “Then, perform simple mobility exercises that focus on the hips and ankles. Move on to activation movements like glute bridges, next. It is also important to learn to gradually slow down as you finish the sprint rather than coming to an abrupt halt to prevent injuries,” said Rattan.

If one is trained well, one can even do sprint 2-3 times a week, Rattan said.

Also Read | Fitness enthusiast Anil Kapoor chooses to ‘out sprint’ his problems; watch

Is sprinting for everyone?

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Apparently, not. Stressing the same, Dr Subhendu Mohanty, interventional cardiologist, Sharda Hospital, Noida said that sprints are not for everyone. “Somebody who is used to regular exercises, it is great to do intermittent vigorous leg exercises, like a sprint. But for somebody who is obese, sprinting can be damaging for the knees. Similarly an elderly person or a diabetic, who is not used to walking, if suddenly takes a sprint, it can precipitate a heart attack. So, the effect is different in different individuals,” Dr Mohanty told indianexpress.com.

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