One of the things about the health and fitness industry which makes things difficult is that they are always changing the rules! There’s always some new concept that is THE way to do things. Currently, it’s Burst Training.
Who should use Burst Training?
Since high intensity is the key to bursting, only those in decent health who can push themselves really hard should practice burst training. Always consult with your doctor first. (I have to say that, don’t I?)
What is Burst Training?
Burst training, also referred to as surge training, is a form of interval training where you exercise at maximum intensity in short bursts of 30-60 seconds followed by a recovery period of about 2-5 minutes. The intervals are repeated for 15-30 minutes. (Sure as heck beats an hour of cardio!) Maximum intensity means you should push as hard as you can and should be out of breath at the end of the interval. Recovery means your heart rate and breathing should be back to normal and your muscles should stop burning.
Where do you Burst Train?
Now here’s a cool thing about burst training… You can pretty much do it ANYWHERE! The activity itself doesn’t matter as much as the intensity level, so if you want to do jumping jacks in your living room or sprint down the street, it’s all good. Any multi-muscle exercise performed while maintaining good form will achieve the goal.
Why Burst Train?
To burn fat!! ‘Nuff said? Short burst training burns a maximum amount of calories during exercise and also continues to burn fat calories long after your workout is complete. Oh… And of course, it takes less time than traditional cardio exercise.
When should you Burst Train?
You can burst train whenever it fits into your schedule, which should be a lot easier now that you have shorter workouts. The average recommendation for frequency of burst training is every other day. This gives your body a change to recover completely from your workouts and keeps you from over-training.
I’ve given this short burst training thing a try. It really kicks your butt! I always feel like I’ve had a better workout than when I do longer exercise sessions. Not only that, but I get it done quicker and don’t have time to get bored. Try it!