Presse Santé

Burning Three Times the Calories: The Secret to Burst Training

What is burst training? Well, it can burn belly fat fast and involves exercising at 90-100% of your maximum effort for 30-60 seconds to burn your body’s stored sugar (glycogen), followed by 30- 60 seconds of low impact for recovery.

This causes your body to burn fat for the next 36 hours to replace your body’s stores of vital energy (glycogen). You only need to do 4-6 sets of 30-60 seconds 3 times a week to see noticeable changes and improvements. More is not always better, make sure you have rest days.

Here’s the #1 mistake people make in gyms today. This error has important consequences, such as

– make you age faster
– the destruction of your joints
– It pushes your body to store fat instead of burning it.
– unbalance your hormones.

The number one mistake is doing way too much cardio. Most people who want to burn fat and lose weight mistakenly think that the best way to get results is to go to the gym and do traditional aerobic exercise, like jogging on a treadmill. rolling. But recent research proves that long-duration cardiovascular exercise is NOT the fastest way to burn fat and lose weight.

If you spend hours on the treadmill without seeing results, it’s because long-duration cardiovascular exercise can lower testosterone and raise your levels of stress hormones like cortisol. Increased cortisol levels stimulate appetite, increase fat storage, and slow or inhibit recovery after exercise. A study published in Psychoneuroendocrinology found elevated long-term cortisol levels in aerobic endurance athletes. The researchers tested the cortisol levels in the hair of 304 endurance athletes (runners, cyclists and triathletes) and compared them to those of non-athletes. The results showed higher cortisol levels with higher training volumes. The Journal of Sports Sciences found that long periods of aerobic exercise increase oxidative stress, which leads to chronic inflammation.

So what is the number 1 exercise to burn fat fast?

If you want fast results without the negative effects of cardiovascular exercise, your best option is burst training. Burst training (also called interval training) combines short, high-intensity bursts of exercise with slow recovery phases, repeated during the same exercise session. Burst training is performed at 85-100% of maximum heart rate, rather than 50-70% for moderate endurance activity.

Exercise methods similar to burst training include high-intensity interval training (HIIT) and the Tabata method. With burst training and other types of interval training, you get the same cardiovascular benefits as endurance exercise, but without the negative side effects. Plus, burst training is the fastest way to lose weight and burn fat fast*.

Burst training: training like a sprinter rather than a marathon runner.

One of the main benefits of burst training is that it can be done in the comfort of your home with no or minimal equipment. An easy example of burst training would be going to an athletics track, walking around the corners, and sprinting down the straights. You can also get on an exercise bike and pedal hard for 20 seconds, then pedal gently for 20 seconds, and repeat this cycle for 10 to 40 minutes. Burst (or interval) training isn’t necessarily new. Elite athletes and Olympians know this exercise secret and have practiced interval training for years. Research proves that anyone, not just elite athletes, can do interval training and achieve amazing results, regardless of your experience or fitness level.

Lose three times more fat than with endurance exercise

Research has shown that burst (interval) cardio can burn three times more body fat than moderate cardio. The researchers studied two groups and found that the group that did an eight-second sprint on a bicycle, followed by 12 seconds of light exercise for 20 minutes, lost three times as much fat as the other women, who exercises at a steady, continuous pace for 40 minutes. The reason burst training works is because it produces a unique metabolic response in your body. Intermittent sprinting causes your body to not burn as much fat during exercise, but after exercise your metabolism stays high and continues to burn fat for the next 24-48 hours!

In addition, chemicals called catecholamines are produced, which helps burn more fat. Which leads to increased fat oxidation and greater weight loss. The women in the study lost the most weight in the legs and buttocks. Another study, published in the Journal of Applied Physiology in April 2007, looked at eight different women in their twenties. They were asked to cycle for 10 sets of four minutes of intense running, followed by two minutes of rest. After two weeks, the amount of fat burned had increased by 36% and their cardiovascular fitness had improved by 13%.

What is burst training?

1. Strength/resistance training

The main hormonal response caused by strength and resistance training is the elevation of human growth hormone levels. This hormone is essential for the mobilization of fat. It also signals the presence of fat-burning enzymes and helps build muscle mass. Human growth hormone levels increase the most during sleep, in direct proportion to the exercise intensity during your workout.

Strength training will improve your glucose tolerance and increase insulin receptor sensitivity. This will help your body become a fat burner, rather than a sugar burner. This type of exercise also creates greater metabolic afterburn than aerobic training, while increasing fat-free muscle, bone density, and metabolism.

2. Cardio/aerobic training

Cardio and aerobic training have many advantages, but also many disadvantages. Cardio training lowers resting heart rate and blood pressure, keeps the brain young by increasing circulation to the brain, and aids detoxification by stimulating the lymphatic system. But long-distance cardio training lowers testosterone levels, lowers the immune system after exercise, and raises stress hormone (cortisol) levels. Increased cortisol levels stimulate appetite, increase fat storage, and slow or inhibit recovery after exercise.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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