SweatShop Health Club

SHORT BURST TRAINING --

Short, Sweet, and to the Point!

High intensity, short duration interval workouts have proven to be more than just for top level athletes. Short Burst Training (SBT) and shorter workouts in general are catapulting even the most hardened couch potatoes to a new level of goal achievements. From athletic performance to Zoomer goals to stave off mid-age slumps and bumps, these 25 minute bite-size chunks of SBT training make high-level fitness reachable. Our SBT group workouts (see below) have made our POWER GT membership the fastest growing membership we’ve ever had!
•TRX (suspension strength training)
•Kettlebell (the original core training)
•Cardio Tramp (vertical mini trampolines on the reformers)
•Power Ball (medicine ball)
•Power Bar (Barre workout)
•Power Props (fitness props such as weighted balls, stability balls, stability cushions)

For information and dates regarding our FREE SBT Basics, click on the link below or call 651-646-8418.
http://www.sweatshopfitness.com/the_club/news/get-the-basics-to-short-burst-training

READ ON to learn about the concepts of Short Burst Training AND some of the fantastic benefits.

There are two main concepts:

1) Short Burst Training (SBT), a variation of circuit training. SBT uses a series of high-intensity, short-duration exercises interspersed with brief periods of lower-intensity movement. Clients repeat a pattern of go all-out for intervals of 30–60 seconds before entering the recovery phase, utilizing the anaerobic energy system. During short-burst exercise, the body produces metabolic byproducts (hydrogen ions) that have been identified as the cause of acidosis (“the burn”). The cardiovascular exercise following the short burst of anaerobic exercise helps to neutralize or buffer this acidosis. The primary fuel used is carbohydrate with stored fat kicking in later. This method of training is in contrast to what has been the norm for years, endurance training, using aerobic systems. Both work, but here’s the kicker—research is finding that SBT gets the same results (ready for the magic) IN LESS TIME and may even burn more fat! This is music to American ears. Most of us can visualize doing almost anything for 25 minutes—both in terms of marshaling effort and carving out time in our busy lives. (Read the definitive article and the associated research below from IDEA with all of the mind-blowing details.)

2) Time Efficiency may be the biggest barrier to fitness in America. We are the most time-poor
culture on earth, looking to speed everything up to cram it all in. So if something can be accomplished faster, who wouldn’t do it? SBT is not only effective, but markedly so in a significantly shorter period of time. This opens the door for beginners to add small increments of activity to their day and feel and see improvement immediately. What can be more motivating and create more momentum than almost instant success? SBT strikes a healthy partnership between physiology and psychology. High intensity in short duration may be just the ticket to good health and well being. To that end, check out our SBT Camp for beginners and Short Burst Training menu at the SweatShop.

HERE ARE SOME OF THE BENEFITS:
• Exercise intensity had a “13.3 times greater effect on systolic blood pressure, a 2.8 times greater effect on diastolic blood pressure, and a 4.7 times greater effect on waist circumference in men” than did exercise duration.
• High-density lipoprotein levels (good cholesterol) increased significantly as a result of intermittent—but not continuous—exercise.
• SBT is also an effective means of reducing stress and achieving a positive mood state. The phenomenon known as “runner’s high” has previously been attributed to endurance training lasting longer than one hour. Beta-endorphins, the chemicals responsible for elevated mood states, were found to increase at statistically significant levels following “incremental graded and short term anaerobic exercise, the extent correlating with the lactate concentration.”

~~~From Idea Fitness Journal

Be Healthy. Be Happy.

Sue Hartley
Director of Guest Services
SweatShop Health Club
sue@sweatshopfitness.com
651-646-8418