Shannon's health and fitness blog

Short-Burst Training

Do you want something new to improve the results of your fitness regimen?  Try short-burst training (SBT), a variation of circuit training.  SBT uses a series of high intensity, short duration exercises interspersed with brief periods of lower intensity movement.  The exerciser goes all-out for 30-60 seconds before entering the recovery phase.  Researchers have found a larger reduction in subcutaneous fat in groups who did SBT, as opposed to those who did only steady state endurance training. 

Exercise intensity has been shown to have a 13.3 times greater effect on systolic blood pressure, a 2.8 times greater effect on diastolic blood pressure, and a 4.7 times greater effect on waist circumference than exercise duration (Williams 1998).  HDL cholesterol has also been proven to increase significantly with this type of training (Smith 2002, Williams 1998)  Then there is a 2005 study published in the Journal of Applied Physiology.  The subjects, who were not athletes, did a 2 week SBT program and were then retested.  Their endurance level, a direct measure of cardiorespiratory fitness had actually doubled. (Burgomaster et al. 2005)

Here is an example of a short-burst program:

-10 minute warm-up

-60 second bout of SBT on running track, treadmill, or stationary bike

-4 minute recovery (if on running track, you can walk.  In the gym, you can do machines, dumbbells, or some type of corrective exercise)

-two 30-second bouts of SBT with a 30 second recovery between them.

-Repeat the full routine until a total of 4-6 minutes burst training has been done.  This will give you a good 20-30 minute workout.  Have fun!


December 3, 2009 - Posted by | Personal training

1 Comment »

  1. i love the new blog name “fitmommy”!! but to be more accurate it’s more like “rock-star, holy-physique-mommy!”

    Comment by Irene | December 5, 2009 | Reply

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