You only need to do 4–6 sets of 30–60 second bursts 3 times a week to see marked changes and improvements. More is not always better — make sure you have days of rest.
Burst Training Combines the Best of Strength Training with the Best of Cardio
1. Strength/Resistance Training
The primary hormone response invoked by strength and resistance training is elevated levels of human growth hormone. This hormone is essential for fat mobilization. It also signals fat burning enzymes and aids in muscle mass development. HGH levels are raised most during sleep, in direct proportion to 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 a bigger metabolic afterburn than aerobic training, while also increasing fat-free muscle, bone density and metabolism.
2. Cardio/Aerobic Training
There are many benefits associated with cardio and aerobic training, but also many negatives. Cardio training will lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation to the brain and aids in detoxification by stimulating the lymphatic system.
But long distance cardio training decreases testosterone levels, decreases the immune system post exercise, and raises stress hormone levels (cortisol). Increased levels of cortisol stimulate the appetite, will increase fat storing and slow down or inhibit exercise recovery.
So how do we get the benefits without the negatives? Burst train to burn fat.
For more information about my Burstfit DVDs, go to http://burstfit.com