Burst
If I were to tell you that there is a supplement out there that was so amazing that it has been scientifically proven to reverse ageing, burn fat, build lean muscle, reverse arthritis, build bone density, heal sports injuries faster, treat multiple sclerosis, treat fibromyalgia, improve immune function, increase energy, decrease winkles, help skin tone, in short it has been proven to be the fountain of youth. You would either be lined up at the door or you wouldn’t believe it is true. I have some good news some bad news and then some more good news. The good news is that this supplement does exist the bad news is that it is illegal and the following good news is that you don’t need to buy it because your body produces it anyways.
Human Growth Hormone is the miracle supplement, it receives a lot of media attention from athletes who illegally take it to enhance their performance. Back to the good news, your body naturally produces hGh, my purpose in writing this article it to tell you how to increase the levels that your body produces.
Exercise. Wait, wait don’t run away this is going to be much easier than you think. Two of the most common reasons why people don’t exercise is that 1st they don’t have the time, I am right there with you, it isn’t just the time at the gym it is also the travel time the extra shower and the insecurities from working out next to people who are there 3 hours a day every day. The other common reason is that we lose our motivation. It is easy to get exited and start to exercise but then other priorities come up and steal our momentum. Burst training is the answer to both of these excuses. You can get in amazing shape and produce more growth hormone in three minuets a day of burst training than you can spending hours at the gym or from running 10 miles a day.
The keys to burst training are;
1st Target Heart Rate. Subtract your age from the number 220 and that is your maximum heart rate. So if you were 40 years old 220-40=180. 180 is your maximum heart rate. Target heart rate for burst training is 90% of your maximum. This is figured out by taking your( max hear rate – your resting heart rate) x .90 + your resting heart rate. It sounds more difficult than it is. If you were 40 years old and you had a resting heart rate of 70 beats per minuet. The equation would look like this (180-70).90 +70=169 so your target heart rate for burst training would be 169 beats per minuet. It doesn’t have to be right to that number every time but it should be within 10 bpm. Heart rate is the most important part of burst training, at least for our purposes of increasing the amount of hGh our body is producing.
2nd Warm up. Take a few minuets to warm up and get ready for the exercise. Maybe some light jogging in place or some ballistic stretching.
3rd Intervals. Intervals of what, what is the secret exercise you have been reading this whole article to find out. There is no secret exercise. The exercise is whatever you want to do to quickly get your heart rate to the target range. It is going to be different for everyone. Some people if you are in really good shape are going to need to do much more than others to get into that target range, for an older person maybe sitting in the chair with some 5 lbs weights will do the trick. If you are an elite athlete it may be 200 yard sprints. That is the beauty, is that it doesn’t matter.
There needs to be 3-5 intervals and the intervals need to last anywhere from 10 seconds all the way up to 1 minuet. The Target HR must be met as fast as you can, no loafing. The one minuet time frame is for an elite athlete. If you are not an elite athlete adjust it accordingly. I find that 20-30 seconds fits most people. So if you are in pretty good shape your workout would look like this.
Burst for 30 seconds
Rest for 30
Burst for 30
Rest for 30
Burst for 30
Cool Down and stretch.
That is the whole workout. It can be modified for whatever you need it to be but the key is the production of growth hormone and the key to that is that you push yourself for just a short amount of time.
What you can expect. Remember at the start of this article when I said that motivation was 1 of the 2 main factors why people don’t work out. The lack of motivation comes from lack of results. If you are not losing weight, if you are not getting any stronger how easy is it to keep going. On the other side when you do your burst training you will find quick returns, this will motivate you to keep going. With exercise it is very important to be consistent. For those who read my article on philosophy health is a series of choices stacked up on top of each other. Make the choice today to do a burst. I do mine at lunch time in my dress cloths.
We will be having a exercise class tomorrow night June 24, 2009 at 6. Wear good shoes and bring a friend
Get healthy Get happy and tell a Friend
Dr T