Amazing Benefits Of Burst Training Workouts

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 effect it has on increasing powerful fat burning hormones and there’ s practical evidence to authenticate 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. Conventional 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 array of exercises but the key element is working the large muscle groups with an overload stimulus. Commonplace free weight exercises like the ones listed below work extraordinarily well.

• Barbell Bench Press

• Barbell Crooked - Over Rows

• Barbell Squats

• Barbell Shrugs

• Barbell Overhead Shoulder Press

• Barbell Ice Cleans

• Barbell Power - Cleans

• Barbell Dead - Lifts

• Barbell Upright Rows

Barbell Lunges

Of course many of the elder exercises could be fini with dumbbells as well. Examples of the bodyweight exercises commonly used in burst training append:

• Push - Up’ s

• Pull - Up’ s

• Peak Climbers

• Eminence Jumpers

• Bear Crawls

• Plyo - box jumps

• Jump Rope

• Jump Squats

• Core / Abdominal exercises

There are whopping ways you can put together a burst training workout.

The whole idea is alacrity the muscles with high - frenzy, explosive movements, then rest briefly and reiterate.

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 gift. We’ ve simply found no better way to develop tear down body fitness, health, and human performance.

People often matter the influence of a thirty minute fitness routine but one time through a burst training workout and you’ ll be a adherent. Please kumtux that if you’ re new to exercise there will be a spell of progression with good exercise before you go “ all out” with burst training. You must be serviceable to work with your own bodyweight as resistance before progressing to weight training for representation.

It’ s also important to build what’ s called an “ aerobic base” with low - honest paroxysm cardio routines before progressing to the cardio angel of burst training called interval training.

The progression of healthy mortals 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: Authentic 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 rate ).

Level Two: Progression to Burst Training

Resistance Workouts: Introducing free weight exercises and establishing proper form and technique. Go on to increase intensity for improvements in muscle strength, development, and endurance.

Cardio Workouts: Moderate intensity cardio routines ( 80 - 85 % max heart standard ).

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 ratio ).