How to do Burst Training
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Dr. Pompa and Merily Pompa Demonstrate the right way to exercise for weight loss, fat loss, muscle gain, and moving hormones, like testosterone and human growth hormone ( HGH ) in the right directing. Pompa Health Solutions in Wexford, PA ( near Pittsburgh and Cranberry PA ) specializes in weight loss resistance, structural correction chiropractic care / physical therapy, detoxification, diabetes, and nutrition.


Dr. Dan Pompa: Hello everyone. We are here at Oxford Athletic Club to demonstrate Burst Training. In the past, I have explained burst training from stage and I always get the same question that I am always amazed that people still don't understand exactly how to do it. So I said on my last seminar that I am going to demonstrate and actually do it. So I am not going to be the one demonstrating, but my wife is. So we are actually going to demonstrate exactly how you burst train. So we are going to show you and I think that is going to really get the point across this time. Alright, so now she is going for 30 to 60 seconds. We will see how long she makes it. The idea of burst training is, to go to 30 to 60 seconds as hard as you can. So we will see if she makes it, see how long she makes it. The idea is again that when a doing a high intensity, you're actually going to burn more flat, not now when she is doing it, because right now she is burning sugar. She is actually going to burn more fat the rest of today and tomorrow. Okay, now you are going to notice, she is going to rest, she should be breathing heavy. Is it difficult to talk right now, if you have to talk? Merily Pompa: Yeah. Dr. Dan Pompa: Okay, so that's really a gauge, because you say, it says in the studies to go 80% to 90% of your maximum heart rate. Well, the idea is that, it should be very, very labored breathing. And you can see she was running at 10.6 miles per hour and she did it -- for how long did you make it? How many seconds? Merily Pompa: About 45 seconds. Dr. Dan Pompa: About 45 seconds which is exactly there. Would it be harder for you to go longer? Merily Pompa: Oh, yeah. Dr. Dan Pompa: She went to pretty much her max. It would have been really hard to go any longer than that. Now you notice she is resting. How long do you rest? 2 to 3 minutes or at least until you have your breath back. We are going to watch her do one more, because I want you to get the idea. Then I also want you to get the idea that this can done not only a treadmill, but many other pieces of equipment and we will make sure we show you that as well. How long have you been resting? Merily Pompa: About a minute. Dr. Dan Pompa: How does your breath feel? Merily Pompa: It's improving. Dr. Dan Pompa: It's improving. Would you feel rested to go again or not? Merily Pompa: Not yet. Dr. Dan Pompa: Not yet. See, because when you go hard, it's going to take you at least 2 or 3 minutes to recover. The other thing that I want to say now, I will ask my patient here to see if she knows the answer to this. Will you do this again tomorrow? Merily Pompa: No. Dr. Dan Pompa: Why wouldn't you do it tomorrow? Merily Pompa: Because that's when my body is actually burning its fat and I am releasing growth hormones. Dr. Dan Pompa: That's right. Exactly. She said, my body is releasing growth hormone and that's the other reason why this works so well, because when you're doing a high intensity effort, your body is actually releasing growth hormone which is actually by the way, why you burn fat for about 36 to 48 hours. So if she did this again tomorrow, she is actually going against the whole principle. So of course, you want to rest tomorrow. So okay, she is about ready to go again. We are going to watch her do one more. Again, the one thing you could do if you didn't want to run as fast, you could actually raise the incline and raising the incline, you're actually increase the effort. I said that you could do this anywhere. Guys you don't need a treadmill, you can actually do this literally in your backyard, you can run up your drive way. Matter of fact, on vacations we run steps. You can run up to steps in a hotel. The idea is again, you just have to get your heart rate up for about 30 to 60 seconds, rest, and you're going to do that 3 or 4 times. Let's see how long she is going to make it this time. Looks like she is ready to fly back off the machine. Okay, how long did you make it? Merily Pompa: 40 seconds. Dr. Dan Pompa: 40 seconds, actually it was harder that time, wasn't it? Merily Pompa: I increased my speed. Dr. Dan Pompa: Okay, she increased her speed to 11 miles per hour on the treadmill. So now, she is going to rest again for another 2 to 3 minutes and then she is going to do it one or two more times. You basically have to do three or four steps of what you just saw. So that basically takes about 10 minutes; 3 times a week. That's a lot easier than one hour, four times a week or whatever you're doing on the treadmill. So the old days of sitting on a treadmill or running on a treadmill or on a bicycle for half an hour to an hour staying in the fat burning zone, those days are over. I wanted to show that in a gym or even at home there are other machines you can do this on. Here is a typical elliptical trainer at Oxford. Of course, you can do it on elliptical trainer. And of course you can actually do it on a bicycle as well or a standard bike that you find in any gym. I am always asked the question about resistive training. Resistive training is actually a form of burst training. I prefer to do it on the same day I do burst training. In resistive training actually, of course, we build muscle or at least condition muscle which we know now is really important for weight loss as well. Because the more muscle you have, the more you actually increase your basal metabolic rate which is going to help with fat burning. So it is a part of the program. Typically, I like to do resistive training first and follow it by burst training.