If you’ re someone over the age of thirty - five looking to build lean muscle and lose unwanted body fat, burst training is the most effective type of workout you can do. What is burst training? It’ s high intensity - short duration resistance training that works to stimulate hormonal responses that speed up fat loss.
The biggest benefit of burst training is the contact it has on increasing powerful fat burning hormones and there’ s practical evidence to indicate it.
Hormones like adrenaline and growth hormone stimulate fat breakdown. They work by triggering hormone - sensitive lipase ( HSL ), an enzyme the helps release fat from the cells. Usual low - moderate intensity resistance training or cardio does little to create this hormonal response. Burst training on the other hand fires up your central nervous system which ignites your metabolism.
A University of Colorado study found that the hormonal and central nervous system responses were lower in people exercising at low - moderate intensities. Increasing growth hormone and adrenaline release is the secret to reducing body fat. The best way to do this is with short - duration, high - intensity weight training, and cardio interval training.
Burst training includes high intensity weight training, bodyweight movements, and explosive exercises. You can use a wide intermixture of exercises but the key element is working the large muscle groups with an overload stimulus. Prevalent free weight exercises like the ones listed below work drastically well.
• Barbell Bench Press
• Barbell Twisted - Over Rows
• Barbell Squats
• Barbell Shrugs
• Barbell Overhead Shoulder Press
• Barbell Finish off Cleans
• Barbell Power - Cleans
• Barbell Dead - Lifts
• Barbell Upright Rows
Barbell Lunges
Of course many of the chief exercises could be wrapped up with dumbbells as well. Examples of the bodyweight exercises commonly used in burst training build in:
• Push - Up’ s
• Pull - Up’ s
• Pile Climbers
• Peak Jumpers
• Bear Crawls
• Plyo - box jumps
• Jump Rope
• Jump Squats
• Core / Abdominal exercises
There are tremendous ways you can put together a burst training workout.
The whole thought is movement the muscles with high - flare-up, explosive movements, then rest briefly and press.
At Shaping Concepts we specialize in burst training workouts to help our clients create amazing body transformations. The results of our clients who use this workout method speak for the overall ability. We’ ve aptly found no better way to develop dispatch body fitness, health, and human performance.
People generally issue the skill of a thirty minute fitness routine but one time through a burst training workout and you’ ll be a follower. Please get that if you’ re new to exercise there will be a spell of progression with beneficial exercise before you go “ all out” with burst training. You must be direct to work with your own bodyweight as resistance before progressing to weight training for illustration.
It’ s also important to build what’ s called an “ aerobic base” with low - equitable zest cardio routines before progressing to the cardio appearance of burst training called interval training.
The progression of healthy people to burst training for resistance training and interval training for cardio is the one - two punch for maximum fat burning and lean muscle development. The progression we use with at Shaping Concepts goes like this:
Level One: Early A Fitness Program
Resistance Workouts: Bodyweight and functional movements ( medicine ball, resistance band, stability ball, etc ).
Cardio Workouts: Low - moderate intensity aerobic cardio routines ( 50 - 75 % max heart percentage ).
Level Two: Progression to Burst Training
Resistance Workouts: Introducing free weight exercises and establishing proper form and technique. Uphold to increase intensity for improvements in muscle strength, development, and endurance.
Cardio Workouts: Moderate intensity cardio routines ( 80 - 85 % max heart proportion ).
Level Three: Burst Training
Resistance Workouts: High - intensity, short duration, explosive workouts using all exercise modalities.
Cardio Workouts: Combination of aerobic exercise on days of resistance workouts and high - intensity interval training on off days ( 95 - 100 % max heart degree ).
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