Increases your potentials
Burst Training is exercising at 90% to 100% of your maximum heart rate for 30 to 60 seconds Start with 30 seconds and build to the 60, do not jump automatically to 60), followed by 30 to 60 seconds of lower intensity movement, exercise or rest. This method is one of the most effective ways to burn fat and lose weight, with studies showing up to six times more fat burning than people who use long distance cardio exercise. And the real benefit in modern society is it takes only half the time!
Burst Training creates the metabolism of your body to burn fat for up to 36 hours so it can replace your body’s vital energy (glycogen) stores. If you work Burst Training in increments of only 4 to 6 bursts, 3 times a week, you will begin to see the changes and improvements. However more is not always better and make sure you have rest days. The benefits are in the recovery, not the action.
Some Ideas for Burst Training:
Please check with your doctor first to see if you can handle this... you may also want to take your pulse rate to see your resting rate, burst rate and then how long it takes to get back to the resting rate.
Run in place - 30 to 60 seconds as fast as you can with knees high (Keep your knees moving high and fast) - Then Rest the same time frame as you ran.
Jumping Jacks - 30 to 60 seconds as fast as you can perform as many jumping jacks as you can in the 30 to 60 seconds - Then Rest the same time frame as you did them.
Jumping Rope - jumprope in any fashion for 30 to 60 seconds as fast as you can - Then Rest the same time frame as you did them.
Biking - either on a stationary bike indoors or your bicycle outside by pumping for 30 to 60 seconds as fast as you can - Then Rest the same time frame as you pumped.
Swimming - anytime you are swimming, you can apply swimming bursts anytime for 30 to 60 seconds as fast as you can - Then Rest the same time frame as you pumped.
Any Exercise will work in bursts
So you do not need to change the activities you like, just apply the Burst Training 3 times a week to make stronger gains and potential in your life. And the bonus is that it is a combination of Strength Training and Cardio, combined (and why it works so efficiently)
Strength Training Qualities
Strength and resistance training elevates the levels of human growth hormone (HGH) in your body, (A hormone that is vital for fat mobilization). HGH also signals your fat burning enzymes as it also aids in your muscle mass development. And to top it all off, your HGH levels rise most during your sleeping recovery stage, in the direct proportions to your training.
In addition strength training also improves; increased insulin receptor sensitivity and glucose tolerance, this helps your body convert to fat burning, instead of sugar burning system.
Aerobic Training Qualities
We all know the many benefits of cardio and aerobic training; such as lowering your resting heart rate, lowering your blood pressure, keeping your brain younger as it increases circulation to your brain and helps detoxifying your body by stimulating the lymphatic system (which has no pumping action of it's own).
However, there are also many negatives most folks do not know about.
As example; cardio training like long distance cardio training, will decrease testosterone and immune system levels post exercise. It also raises your stress hormone levels (cortisol), which stimulate your appetite, as it increases fat storing... it also slows down your bodies exercise recovery processes.
Burst Training
With Burst Training, you create a better metabolic afterburn than even aerobic training, as it also increases your fat-free muscle, bone density (great as we age) and your metabolism.
Karate and most Martial Arts
Can also have this benefit, as example people know Karate Kata is a sequenced set of martial actions for an imaginary opponent. These actions can be performed slow as in Tai Chi for joint mobility and muscle tendon flexibility, it can be performed with muscle tension (like Sanchin) for strength of bone, tendon and muscles... or it can be performed fast and powerfully as in Burst Training as they only take 60 seconds to perform full out. This will yield all the benefits of strength and cardio all in one package...and you gain self protection skills as well.
As always your results may not be the same as other peoples, a lifestyle of regular exercise and proper nutrition are also a vital part in achieving and maintaining your desired health and physique.... individual results will vary.
.
.
.
Image Credit: i.ytimg, azureedge, nanoworkout, wkf