Burst Training
Lose weight by exercising only 12 minutes 3 times a week
Burst Training is the new aerobics by Dr. Dan Pompa
It’s called Burst Training, and it’s the most contemporary thinking on aerobics. Burst Training is high intensity, short duration exercise that causes the body to respond with increased hormones and physiology needed to burn fat and produce muscle even after you’ve completed your workout. It’s minimum time with maximum results!
Burst Training is designed to push the body to its maximum ability for a short period of time as opposed to longer, slower paced workouts, such as running on a treadmill for 45 minutes. Contrary to popular belief, more is not better! Working out for three minutes every other day is all that is needed to start shedding excess weight. Burst Training is so convenient, it’s not necessary to skip workouts even on a busy schedule. Best of all, when using Burst Training, the body will continue to burn fat for hours upon hours after the activity.
How to Integrate Burst & Resistance Training.
10 Minute Workouts.
Aerobic Fat Burning Zone Myth.
A True Fat Burning Exercise.
References:
Bryner RW, Toffle RC, Ullrich IH, Yeater RA.The effects of exercise intensity on body composition, weight loss, and dietary composition in women. Department of Exercise Physiology, School of Medicine, West Virginia University, Morgantown, USA.J Am Coll Nutr. 1997 Feb;16(1):68-73.
Gibala MJ, Little JP, van Essen M, Wilkin GP, Burgomaster KA, Safdar A, Raha S, Tarnopolsky MA. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol. 2006 Sep 15;575(Pt 3):901-11. Epub 2006 Jul 6.
Sesso HD, Paffenbarger RS Jr, Lee IM. Physical activity and coronary heart disease in men: The Harvard Alumni Health Study. Circulation. 2000 Aug 29;102(9):975-80. PubMed PMID: 10961960.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan
