Burst Training for results

Burst Training for Results

Posted on April 4, 2011 by davids

Burst Training

Being a trainer one of the most asked questions I get Is “what is the best way to train?” Although there are many opinions to this answer Here at Whole Hearted Fitness My response is Burst training.

What is Burst training?

Burst training involves exercising at 80%-100% of your maximum effort for 20-60 seconds in order to burn your body’s stored sugar (glycogen), followed by 20-60 seconds of low impact for recovery. This causes your body to burn fat up to 72 hours to replace your body’s vital energy (glycogen) stores. You only need to do 6-9 sets of 30-60 second bursts 3 times a week to see marked changes and improvements. More is not always better–make sure you have days of rest.

Why is this method beneficial?

The primary hormone response invoked by Burst training is elevated levels of Human Growth Hormone. This hormone is essential for fat mobilization. It also signals fat burning enzymes and aids in muscle mass development. Human growth hormone levels are raised most during sleep, in direct proportion to exercise intensity during your workout. Unlike a regular cardio routine where you get results only during the exercise the burst will have you burning calories and increasing Human growth hormone up to 72 hours.

Aerobic Vs. Anaerobic Exercise

The next question I get is How can I get more results in such a short time? ( usually from the joggers in the group) There are many benefits associated with cardio and aerobic training, but also many negatives. Cardio training will lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation to the brain and aids in detoxification by stimulating the lymphatic system.
But long distance cardio training decreases testosterone levels, decreases the immune system post exercise, and raises stress hormone levels (cortisol). Increased levels of cortisol stimulate the appetite, will increase fat storing and slow down or inhibit exercise recovery.
So how do we get the benefits without the negatives? Burst train to burn fat.