FLYE FIT TIP : SHORT BURST TRAINING ! “If you could burn fat for 25 minutes straight, or 25 hours straight, which would you prefer?” When you exercise at a moderate pace for 45 minutes, you burn stored sugar for the first 20-minutes, and then fat for the remainder of the workout. So, you would burn fat for approximately 25-minutes. An alternative to that sort of workout is to perform short bursts or periods of intense exercise for a matter of seconds (10-60) followed by a period rest. For example, sprint for 30 seconds, rest for 30 seconds; sprint for 30 seconds, rest for 30 seconds; sprint for 30 seconds, rest for 2 minutes. That’s one cycle. Do 3 or 4 cycles. The key is to achieve close to your maximum heart rate during the burst of exercise, then to allow your heart rate to drop. If you do the math, your workout will only take about 12 minutes. Of course you should always start with a few minutes of warm-up and end with a few minutes of cool-down….so let’s say 15 or 20 minutes. If you truly go hell bent for leather during your surges, you will literally be burning calories or fat for the next 24-48 hours. This type of training goes by several names, but the common theme is high intensity, followed by rest. Bursts vary from 10 seconds to a minute. SBT, Surge, HITT, Tabata are all based on this principle but any activity that raises the heart rate to about 80% of it’s maximum will work. So, push-ups, burpees, kettlebell swings, ropes, beating a tire, pull-ups, plyometrics…..the list is endless. Youll never be bored in the gym again if you apply yourself to this type of training and youll get results you crave. Jackie
Posted on: Sat, 17 May 2014 10:12:18 +0000
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