Burst Training Burns More Fat
Filed Under: Fat Loss · Fit Over 40 · Vibration Training
Filed Under: Fat Loss · Fit Over 40 · Vibration Training
If you want to lose weight without spending hours on the treadmill, burst training is the way to go!
Did you know that several studies have shown that you can burn fat in sessions lasting 30 minutes or less? The key for weight loss in minimal time is intensity – turn up the flame.
When you go into oxygen debt with your workouts, you increase fat burning when the training session is over. In one study, a group of women performed a short, intense workout and the other group did a moderate intensity aerobic session.
Both groups burned the same amount of calories (300) with their workouts, but the interval group lost more bodyfat, with the shorter workouts. Another study saw the group doing short bursts of exercise keep their metabolism elevated for 24 hours after they stopped exercising.
Their workouts were 15 minutes shorter than the aerobic group. Intense training puts you in oxygen debt, which leads to fat burning after the workout has ended. If short on time, crank up the intensity for best results.
Interval (burst) training increases the production of testosterone and growth hormone in your body. These hormones build lean muscle tissue to keep your metabolism elevated. They also assist in fat burning.
Ropes Gone Wild are one way to speed up the fat loss, sprint training is another. Vibration platforms have been shown to increase positive hormone production while decreasing cortisol, a stress hormone that is associated with endurance training.
I like to combine whole body vibration with sandbags, suspension training, resistance bands and ropes. Besides giving you a great workout in 30 minutes or less, it gives you plenty of different exercises to choose from.
Besides being very time-efficient, it reduces the chance of boredom, which is why so many people give up their New Year’s resolution 3 months later. For best results over the long haul, add in some leisurely activities here and there – long walks or hikes, bike rides, or paddling a canoe or kayak.
Get moving!
Brian Morgan
