Exercise:
- stimulates lymph nodes throughout body to filter debris before returning to the bloodstream
- eliminates toxins
- improves immune system
- increases energy
Bursts, high-intensity exercise for short periods of time. Increases hormones needed to burn fat and build muscle. AND YOU GET TO PICK THE EXERCISE!
What is Surge Training?
Surge Training (also referred to as Burst training) is when you perform a series of “surges” in your workout followed by the same period of rest. During each surge you are pushing your body to its maximum potential and then resting for the same duration you performed the exercise.
How do I start Surge Training?
First, warm your body up with some gentle stretches, a brisk walk, or a few basic yoga poses.
Once you are ready, choose an exercise. Some ideas are running, biking, using an elliptical machine or a treadmill, swimming, running in place, or even jumping rope. You can be as creative as you would like the idea is to move and use maximum effort for every second of the surge.
Now, you want to perform each “Surge” by following the routine below and repeat it 2 more times.
- 10-30 seconds of high intensity SURGE movement
- 10-30 seconds of recovery/rest or low intensity movement
- 10-30 seconds of high intensity SURGE movement
- 10-30 seconds of recovery or low intensity movement
- 10-30 seconds of high intensity SURGE movement
- 2 minutes of recovery or low intensity movement
That should have taken about 9 minutes, and you’re finished for the day! Your body will tell your fat burning hormones to continue to work for about another 8 hours!This should be done 3 times per week – which amounts to 12 minutes of exercise a week. Yes, only 12 minutes!!!
Note: Interval times (up to 60 seconds) and the number of surges can be increased for more advanced athletes.
What are the benefits of Surge Training?
When you are SURGE Training, you are elevating your heart rate and working it to its maximum. Oxygen is rapidly pumping through your body in larger amounts, which helps burn fat in higher quantities and more efficiently. Even when you are resting your body will continue to burn fat and build muscle.
The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short surges of accumulated exercise increases the body’s anaerobic capacity by 28 percent and increases oxygen intake.
Using surge training for weight loss relies on scientific proof to bring you maximized results with targeted effort to drop pounds and inches and to gain a better quality of life.
Note: I take my AIM BarleyLife first thing in the morning, then do burst exercises. It’s good to eat within an hour of exercising. I used to religiously exercise non-stop for a half an hour every morning, as well as walk twice a day, and never saw a change. When I switched to burst exercises, I began to see a difference within a week and a half. I had a broken ankle and was 35 pounds overweight. It was easy! Be encouraged.You don’t have to kill yourself to get benefits from exercise! I learned this courtesy of the Maximized Living people. Check out www.maximizedliving.com for more great tips! Ingrid