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Surge Training Exercise Program
Surge Training Exercise Program

What is Surge Training?

Surge Training (also referred to as Burst training) is when you perform a series of "surges" in your workout followed by the same period of rest. During each surge you are pushing your body to its maximum potential and then resting for the same duration you performed the exercise.

How do I start Surge Training?

First, warm your body up with some gentle stretches, a brisk walk, or a few basic yoga poses.

Once you are ready, choose an exercise. Some ideas are running, biking, using an elliptical machine or a treadmill, swimming, running in place, or even jumping rope. You can be as creative as you would like the idea is to move and use maximum effort for every second of the surge.

Now, you want to perform each "Surge" by following the routine below and repeat it 3 times.

  • 10-30 seconds of high intensity SURGE movement
  • 10-30 seconds of recovery/rest or low intensity movement
  • 10-30 seconds of high intensity SURGE movement
  • 10-30 seconds of recovery or low intensity movement
  • 10-30 seconds of high intensity SURGE movement
  • 2 minutes of recovery or low intensity movement

This should be done 3 times per week - which amounts to 12 minutes of exercise a week. Yes, only 12 minutes!!!

Note: Interval times (up to 60 seconds) and the number of surges can be increased for more advanced athletes.

What are the benefits of Surge Training?

When you are SURGE Training, you are elevating your heart rate and working it to its maximum. Oxygen is rapidly pumping through your body in larger amounts, which helps burn fat in higher quantities and more efficiently. Even when you are resting your body will 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.

Using surge training 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.