What is burst training and How to do burst training?
Burst training is a type of workout that requires you to exercise at 90-100 percent of your maximum heart rate followed by 30-60 seconds of your lower intensity exercising for recovery. It is said to be the most effective way to burn or lose fat because one procedure causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stored.
For significant changes or improvement, you only need to do 4-6 sets of 30-60 seconds of bursts training 3 times a week.
According to research, people who practice burst training lose six times more fat than those who indulge in long-distance cardio exercise, so if you have been engaging in a lot of cardio and traditional aerobic exercise like jogging on the treadmill and have not gotten the results you desire, here is why.
Long-distance cardiovascular exercises are not the fastest way to burn fat and lose weight because it decreases testosterone and raises your stress hormone levels like cortisol, increased level of cortisol stimulate the appetite, increase fat storage and slow down or inhibit exercise recovery
The long period of aerobic exercise also increases oxidated stress leading to chronic inflammation
If you are looking for a way to burn fat fast and see early significant changes without the negative effects of cardiovascular exercise, burst training is the best option for you in athletic terms, burst training means exercising like a sprinter and not a marathon runner.
The benefit of Burst Training
- It can be performed anywhere not necessarily in the gym
- Burns fat faster, the University of New South Wales Medical sciences found in a research that burst (interval) cardio burn more than three times more body fat than moderate cardio.
The researchers after studying two groups- one group who did eight seconds of sprinting on a bike followed by 12 seconds of exercising lightly for 20 minutes.
The other group who exercised at a continuous regular pace for 40 minutes found out that those who sprinted for 8 seconds on a mile followed by 12 seconds of exercising lightly for 20 minutes lost fat three times as much as the other set of women
- It trains your body to adapt to stress and produces anabolic hormones like testosterone and HGH which aids in fat burning.
- It reduces the risk for chronic diseases, boosts the immune system, and decreases inflammation.
- Burst training also helps in raising human growth hormones.
- Boost endurance and builds stamina.
How to do Burst training
Here are some burst training exercises
Crunches are well-known and important abdominal exercises. It starts with lying face-up on the floor with your knees bent and then curl your shoulders towards the pelvis with your hands behind or beside your neck.
With your arms stretch out in front of you and your feet hip-width apart, perform normal squats dropping down with your butts pushed back and pretend like you are sitting on an imaginary chair told that position as you pulse a few inches up and down for the entire exercise. Do as many as your body allows, take a mini-break, and return down for more pulses
- Squat thrusts
Stand with your arms by your side with your feet and shoulder wide apart, lower yourself to a squat position and keep your hands on the floor. Step your legs back into a plank position then step your legs forward to return to a squat position.
- Biking– You can either exercise in burst using an indoor spin bike or an outdoor bicycle
- Run in place
- Rope Jump– Double dutching is a typical example
- Backward lunges
The backward lunges exercise is effective because it can target your glutes, hips, and thighs all at the same time, stand straight with your hands at your butt. Take a large and balanced step backward with your left foot.
Lower your hips so that your right thigh becomes parallel to the floor with your right knee positioned directly over your ankle to make the exercise more challenging and effective, use dumbbells.
- Jumping jacks
- High Jumps– Stand in place, reach your arms above your head and jump as fast as you can for 30-60 seconds.