Hello, today Mark and I want to wish you all Happy Holidays by telling you how to “burst into the New Year with Burst Training” a highly effective way to increase your exercise in a very short time. It’s both fun and easy and QUICK.
We wanted to give you a small gift especially after the rigors of 2020. With the arrival of the vaccines, we have hope now if we all can just endure a bit longer.
Read on to learn the simplest and quickest way to learn how to do burst training. You’re gonna be amazed!
We’ve looked for the easiest, quickest and least troublesome way that exercise can affect your blood sugar positively and that’s Burst training.
Many of you already know the standards for exercise set by the American Diabetes Association. They recommend building up to at least 150 minutes a week of moderate intensity exercise. They also recommend not going more than two days in between exercise sessions to help lower insulin resistance.
If you are not on a current exercise regimen, Sweet Talkers recommends that you might try burst training. With the burst training we recommend, you may be able to affect your blood sugar positively in a short period of time.
Research shows that 30 seconds of intense exercise induces the same amount of growth hormone as 30 minutes of aerobic exercise. Let me repeat that. 30 seconds of hard exercise has the same result as 30 minutes of steady aerobic workout. Even better, that increased level of growth hormone stays elevated for a full 90 minutes!
Growth hormone stimulates cell reproduction, stimulates growth and regenerates your body on the cellular level. It also stimulates the building of muscle and the burning of fat and is good for regulating blood sugar.
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What do we mean by burst training? A 30 to 60 second timeframe of near-maximum effort can serve as burst training. That means running full out for 30 – 60 seconds, or doing jumping jacks, or squat-thrusts, or riding on a stationary bike, jumping rope… whatever suits you.
You can also use push-ups, lunges, walking with 30 second bursts of fast running, hill-climbing, running up a flight of stairs or using an elliptical machine. The possibilities are only limited by your imagination and any restrictions you may have due to various health conditions. If you have any concerns about trying this exercise, certainly run it by your health care provider or doctor first.
Dr. Al Sears has a program called PACE that is very similar to the burst training we are talking about. Dr. Ben (Bocchicchio) has a great book called ’15 Minutes to Fitness’ that focuses on short training sessions that last just 15 minutes twice a week. He also believes in high intensity interval training which is a variation on burst training. In the book, he offers a workout for a gym, exercise bands or a Total Gym machine. In case you want to build muscle in the most efficient manner possible along with affecting your blood sugar, pick up Dr. Ben’s book.
We are focused on getting the best blood sugar results from the least amount of work. This is not a recommendation for the only exercise you should do during a day. This is only an example of using burst training to affect blood sugar and growth hormone.
Here is our recommendation:
Upon rising, do a short 2-minute session of burst training. Start with 30 seconds of light work, then 30 seconds of heavy work, 30 seconds of light followed by 30 seconds of heavy.
This may help get you over the dawn phenomena (the early-morning increase in blood sugar) and might help keep your glucose levels lower in the morning. It can also help you burn fat for the next few hours. How great is that?
During the day, 3 or 4 sessions of a 30 second burst exercise (such as 30 seconds of fast jumping jacks) during the day should help keep levels of growth hormone maximized.
Timing is everything. Remember that growth hormone and insulin do not like to co-exist. So, try to finish any burst training about 2 hours before your meals. A burst will stimulate growth hormone for about 90 minutes. If you do this too close to meals it will interfere with insulin.
About 2 hours after your last meal of the day, do another 2 minutes of burst exercise. (30 seconds relaxed, 30 seconds intense, 30 seconds relaxed, 30 seconds intense). This can help burn any sugar that is still in your blood stream from your last meal and should help decrease insulin levels. It also prepares the body for fat burning while you sleep.
There are many studies and examples in the literature concerning burst exercise and its benefits. Feel free to google burst training for examples and documentation.
If you can work up your bursts to 60 seconds each, this will give you the best results. But the 30 seconds on and 30 seconds off is a great way to start and see some interesting results.
It’s also a great idea to stretch every day before doing any exercise. Stretching is beneficial to the body in many ways, increases flexibility and gets the blood flowing. Remember to check with your own doctor prior to starting any exercise routine.
There ya go! While it's been an effort to stay positive during this pandemic, starting new healthy habits as we move into a promising 2021 can be a real boon.
Again, Mark and I wish you a happy holiday season and all the best for a healthy New Year.