Burst Training is the ULTIMATE form of “interval training.” It takes 10 minutes, 3 days per week … no more! Best of all, it works wonders, gets results, and that’s what counts. Watch below as our colleague, Dr. Dan Pompa, demonstrates Burst Training! Read below for the instructions and science behind the amazing phenomenon of Burst Training!
You are either a fat burner or a sugar burner … physiologically, you can’t be both! Traditional aerobic exercise helps you to lose 5 or 10 lbs. in the beginning because you’re just burning calories. Here, you are taught to get your heart into the “fat burning zone.” The problems are as follows:
After the first 5-10 lbs., it actually works against you, as you begin to burn up your muscle.
The predominant fuel your body uses in between bouts of aerobic exercise is the opposite of what was used during the exercise. Therefore, you might burn fat while you’re on the treadmill, but you’ll burn sugar (and not fat) the rest of your week.
The Solution? Burst Training!
Exercise at 90% of your maximum effort for 30-60 seconds. (This puts you in sugar burning mode, the opposite of traditional aerobic training.) You can do this a number of ways: running fast, running/walking uphill, running up stairs, sprinting on a bicycle, treadmill, elliptical, stairmaster, etc.
Next, rest 2-3 minutes. (Do NOTHING except catch your breath.)
Repeat steps one and two, until you have done a total of 3-4 “bursts.”
Do this 3 times per week.
Remember to REST in between Burst/Interval workouts. Your body, which was pushed into sugar-burning-mode during your exercise, will then use fat as its primary source of energy for the next 36-48 hours. Simply put, burst training causes you to burn fat after you’re done.
More is not better! The research has shown that the interval time of 60 seconds is optimum for losing weight and becoming a fat burning machine.
Our patients are burst training! Check out Lynn's testimonial below:
