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What is a Surge Workout ? AKA Burst Training

A Surge Workout is part of an entire Living Well Consultation of nutrition, stress management and understanding how the nervous system plays a key role in keeping you healthy, fit, well and living the life of your dreams.

A Surge Workout is also referred to as Burst Training and is a form of Interval Training. It consists of a series of "surges" in your workout, followed a period of rest. Surges are when you are pushing your body to its maximum potential in those 20 - 60 seconds. If you hate spending your mornings on the treadmill, or if you’re frustrated with your results, you will want to read this …

You’ve seen people at your gym, spending hours on the bike, the treadmill, the stairmaster, jumping around in aerobics class, you name it … and I’m sure you’ve wondered why, after so many hours, they’re still overweight. Some of them even have perfect diets! The reality is, their bodies don’t know how to burn fat, regardless of what they eat, or how much they exercise.

The truth is that aerobic exercise will help you lose 5 or 10 pounds in the beginning because you’re just burning calories … but after that it works against you: you start to burn muscle.

Even though traditional “cardio” is good for your heart and brain, consider the negative hormone responses activated by aerobic exercise, which actually hinder fat loss:

Increased stress hormones!
Increased cortisol (this is a catabolic hormone, which stimulates appetite, fat storing, and slows down exercise recovery).
Decreased testosterone!
Decreased immune function following exercise.

So how do we get the benefits without the drawbacks?

In the Living Well Program, we teach what is called a Surge Workout. Whereas aerobic training takes 30-60 minutes to work, Surge Workouts take 20–60 seconds. You will learn to do 3 or 4 bouts of exercise per week – that’s less than 15 minutes of exercise per week … No more!

Simply put, Surge Workouts cause you to burn fat after you’re done. When would you rather be burning fat? … during your 1 hour at the gym, or during your other 23 non-workout hours of the day?

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What makes a Surge Workout so unique? You are only limited to your imagination on what exercises to do. As long as your INTENSITY is at a maximum effort during the surge you will get results.

How do you do a Surge Workout ? Warm up with some gentle stretches, a brisk 5 minute walk, or some basic yoga poses. Then kick it into high gear with Surge exercises that increase your heart rate to 80-90% of your max three to four times. Thats it!

Surges can include stair stepping, resistance bands, running, biking, elliptical machines, treadmills, swimming, running in place or jumping rope! Be creative and move!

Measure each "SURGE" or "Interval" as follows and repeat 3 times:

•20-60 seconds of high intensity SURGE movement

•up to 2 minutes of recovery/rest or low intensity movement

•20-60 seconds of high intensity SURGE movement

•up to 2 minutes of recovery or low intensity movement

•20-60 seconds of high intensity SURGE movement

•You can take 2 minutes of recovery or low intensity movement whether you do 10, 15, 30 or 60 seconds depends on your body and conditioning level. The key point: you must use maximum effort for EVERY SECOND of the surge. If you can only handle 10 seconds, then only surge for 10 seconds. But each second is your maximum effort!

This should be done 3 times per week - This amounts to less than 15 minutes of exercise a week. Not too bad huh? Note: Interval times (up to 90 seconds) and the number of surges can be increased for more advanced athletes.

How Does This Benefit Me?

The real benefit of this exercise is how your body responds to exercise. Your real fat burning comes in the recovery stages of your exercise. Which is why it is so important to eat right and get enough rest, these are part of your recovery cycle.

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Why is there such a stark difference between the two?

While both clearly have very rigid and demanding training habits, style of training is key to the body’s physique, as well as its ability to perform.

Sprinters primarily train via short bursts of high-intensity exercise. This causes the body’s levels of Growth Hormone and testosterone to increase, and also raises the metabolism. Thus the body is better able to hold onto muscle. Sprinters burn stored sugar during their high-intensity workouts; so in the 24-36 hrs following exercise, the sprinter’s body switches to a state of burning fat.

A marathon runner trains for endurance – lengthy bouts of exercise at a steady pace or low intensity. Fat is being used while exercising, but then the body changes over to burning/losing muscle in the hours following the workout. The metabolism slows down, which results in fat stores developing in various places throughout the body.

What have the experts said about how a Surge Workout really works?

Surge Workouts leave you in a state where your hormones are working for you during your workout - and afterwards where you continue to burn fat and build muscle. The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short surges of accumulated exercise increases the body's anaerobic capacity by 28 percent and increases oxygen intake.

A Surge Workout works because it forces you to produce maximum, target heart rate work. Oxygen is pumped through the body in larger amounts and faster, the body burns fat in greater amounts and more efficiently, and you use time and effort to your advantage. Using surge workouts for weight loss relies on scientific proof to bring you maximized results with targeted effort to drop pounds and inches and to gain a better quality of life.

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Call today to be trained on how to properly begin a Surge Workout program on your own. We recommend you start with our expert trainer for 12 sessions over a six week period and see if you are able to commit to doing the rest on your own. Initial consultation and body measurement is $50, each personalized training session is $35.