Since I just got back from the Nationals for USA Swimming, I thought it would be appropriate to post on something exercise related. The swimmers at events like this are top notch athletes–working out anywhere from 4-7 hours a day! (Which might be one good reason their bodies look the way they do…..but please, no drooling ladies.)

I was able to work with Olympic Medalists like Peter Vanderkaay, Cullen Jones, Davis Tarwater, Christine Magnesson, Matt Grevers, Tyler Clary and Elaine Bradden. During the week, 4 World Records were broken and 2 American Records were set.

But don’t worry, I’m not going to tell you that you have to set World Records in order to get in shape or lose weight. While the type of exercise I recommend for most people is based in the same principles of swimmers and sprinters, it is a far cry from spending half your day in the gym. Burst training (also called interval training) actually only requires about 15 minutes a day, 3 days a week. Even the busiest of people can surely find 15 minutes to get fit and lose some weight.

Ryan Lochte and I right after he broke the World Record in the 200 IM

There are three types of exercise:

Strength/Resistance Training

Cardio/Aerobic Training

Flexibility/Stability

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 after burn than aerobic training, while also increasing fat free muscle, bone density and metabolism.

Peter Vanderkaay. What a great guy! 2 time Olympic Gold Medalist in Beijing.

Cardio/Aerobic Training

There are many benefits associate 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.

What is Burst Training?

Burst training involves exercising at 90%-100% of your maximum effort for 30-60 seconds in order to burn your body’s stored sugar (glycogen), followed by 30-60 seconds of low impact for recovery. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stores.

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.

Tyler Clary. He is definitely one to watch in the near future.

Some examples of burst training workouts:

30-60 seconds of jumping jacks, followed by 30-60 seconds of squats

30-60 seconds of running in place with high knees, followed by 30-60 seconds of wall push-ups

30-60 seconds of sprinting, followed by 30-60 seconds of walking

This is the type of exercise I do every week. Patients in my clinic also come to free burst training classes because I know it will benefit their overall health so positively.

Action Steps:

Davis Tarwater and I. His lats were massive!

Get out your calendar and schedule your burst training times. All you need is 15 minutes 3 days a week.

Find a workout partner or someone who will hold you accountable for sticking to your plan.

Go buy some fast paced work out music if you have to–whatever will motivate you to get moving.

Follow my Healing Diet as well and you will be on your way to shedding pounds!

Tags: burst training, fitness, Nationals, Olympic, swimming