Burst Training

Discussion in 'Chit Chat' started by BellWeather, Nov 22, 2009.

  1. Started this today. Will see how it pans out for the next 30 days. Do like the idea of minimal time for positive results.

    Anyone else have experience with this?

    Burst Training

    There are three types of exercise:

    * Strength/Resistance Training
    * Cardio/Aerobic Training
    * Flexibility/Stability

    Strength/Resistance Training

    The primary hormone response invoked by strength and resistance training is elevated levels of Human Growth Hormone. This hormone is essential for fat mobilization. It also signals fat burning enzymes and aids in muscle mass development. HGH levels are raised most during sleep, in direct proportion to exercise intensity during your workout.

    Strength training will improve your glucose tolerance and increase insulin receptor sensitivity. This will help your body become a fat burner, rather than a sugar burner. This type of exercise also creates a bigger metabolic after burn than aerobic training, while also increasing fat free muscle, bone density and metabolism.
    Cardio/Aerobic Training

    There are many benefits associate with cardio and aerobic training, but also many negatives. Cardio training will lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation to the brain and aids in detoxification by stimulating the lymphatic system.

    But long distance cardio training decreases testosterone levels, decreases the immune system post exercise, and raises stress hormone levels (cortisol). Increased levels of cortisol stimulate the appetite, will increase fat storing and slow down or inhibit exercise recovery.

    So how do we get the benefits without the negatives? Burst train to burn fat.
    What is Burst Training?

    Burst training involves exercising at 90%-100% of your maximum effort for 30-60 seconds in order to burn your body’s stored sugar (glycogen), followed by 30-60 seconds of low impact for recovery. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stores.

    You only need to do 4-6 sets of 30-60 second bursts 3 times a week to see marked changes and improvements. More is not always better--make sure you have days of rest.



  2. Interesting. A recently retired, well known, ex NFL linebacker, works out at my gym. Obviously he's in tremendous shape. He will sprint on the treadmill for 30 seconds then rest for 2-3 minutes, doing this for approximately 20 minutes total. It looks very easy, but he is soaked in sweat by the end of it. Having looked at the links you provided, its now obvious that he's doing Burst Training. I had no idea there was a name for it. I do a variation on this, where I sprint for 1 min, then walk for 2 mins over 20-30mins. I feel as if I get much more out of it than simply running at a steady pace for 20-30mins. Also, it seems to make the workout go much faster, and feels as if I'm putting less stress on the joints.
  3. the best way to a heart attack is to work at 100% of your capacity. don't be a fool :D

    it's not worth the risk. 30 mins @75% VO2 is great for my fitness. @75% I get everything you get and more
  4. fhl


    I read an article by a cardiologist that disagrees with your statement.

    His theory is that high intensity exercise is exactly what's needed to prevent heart attacks. You progressively build yourself up to handle high stress. It's the high stress events that can cause heart attacks, and this type of training prepares you to handle them. He claims that lower stress exercise doesn't do the trick.

    This is why running stairs or hills has long been seen as one of the best types of exercises.
  5. post the study/article.

    push anything to its limits and there is a greater risk of failure. do you disagree?

    in this case, if your heart gives out the result is catastrophic
  6. A "15" day update.

    Can't say that I have lost weight considering a holiday thrown in, but overall like the simple routine.

    Cutting a normal workout almost in half is a huge plus. Obtaining MHR and the burst workout has left me with the feeling of a "good, hard" workout.

    A simple workout plan is found here:


    Everyone has an agenda, and a previous thread in ChitChat -bodybuilding?- someone mentioned not to drink soy milk. I know that this surprised me as well as many other people.

    Here is one opinion on soy in general:

  7. There's a lot of different kinds of burst training, sure it works just fine-but you do need to be aware, you can seriously hurt yourself going at full capacity like that, so build up to it.

    Never had much luck with it, as I would start blacking out at serious intensity, had to scale back to "moderate" style stuff.

    Less injuries=better results on any time frame.
  8. Burst training is an excellent supplement to your regular cardio training routine. I like to fit it in about every 6-8 weeks for a duration of 2 weeks. I'll also use it when I want to get a workout, but am strapped for time. IMO it should not be used by people that are just starting out with a workout routine. If you're 50 lbs. overweight and have not done anything for awhile it could lead to injury or worse. You must get yourself in to some kind of decent condition before pushing that hard.
  9. For every article against soy, I can find one that supports it:



    So, unless we're expert, I guess it comes down to the quality of the source in which we place our confidence:

  10. According to some proponents, it can replace standard cardio workouts altogether. I don't have an opinion either way, however, I recently replaced my cardio workout, which follows my weight training, with burst training. It's too soon for me to report, but I can tell you that the burst routine really takes the juice out of me.
    #10     Jan 4, 2010