From the Desk of Dr. Len
Pro’s and Con’s of High Intensity Burst Training
Dr. Len Lopez – Tuesday, March 25, 2014
If you’ve been wondering if high intensity burst or interval training is right for you, here are a few things to think about.
Time – it takes less time to get a good high intensity workout, anywhere between 5-20 minutes is all it takes. So there is no excuse of not having enough time to workout.
Testosterone and Growth Hormone Surge – The more intense the workout, the more TT and GH you produce. As easy, low intensity walk or jog, only stimulates your TT and GH so much. So the more intense your workout the more lean muscle you build and fat you burn.
- FYI…by age 35 everyone begins to lose about a half-a-pound of lean muscle a year….So between the ages of 30 and 40 you can easily lose 5 pounds of lean muscle. Your weight may stay the same, but your percent of lean muscle will drop, while you percent of stored body fat increases.
- The Only Thing that Stops or Slows it down is some type of Strenuous, Physical Activity, aerobic exercise doesn’t do it! Remember aerobic exercise is low to moderate intensity, which means you don’t really stress the body. If you don’t stress the muscle enough – it has no reason to change and become stronger and leaner. If you always stop at 10 reps, when you could have done 12 or more….you didn’t push or stress your body (muscles) to change. Your body can already handle that challenge.
Overtraining – Exercise is a form of stress and I work with too many people whose body is already exhausted (adrenal fatigue). Therefore, that additional physical stress could be too much for their body to handle and thus cause over-training issues. This leads to sticking points and possible injuries. So to not have to completely stop working out, which is pretty hard for some people to do, we can reduce the amount of stress we are adding to our body by at least keeping it to only 5-15 minutes instead of an hour.
Charging for a 15 minute workout
The only real negative I can think about is that not too many people will train or charge you for a 15 minute workout. Most trainers and fitness centers typically charge by the hour. Classes are great and I am a fan of them, but you won’t see too many High Intensity Burst Workouts or Tabata workouts in those time frames. They’ll usually keep it going for an hour to justify an hourly charge, but as noted earlier…..some people may not have the time, or energy for a complete hour workout.
It seems that the 5-15 minute workouts work best for those who train on their own or at home. If that’s you, don’t forget to look at our Push/Pull Workout with the WorkHorse Fitness Trainer.