LiveWell Chiropractic

We all want to be fit, but you probably face the same challenges as the majority of health-seekers: not enough time. In the midst of our busy lives, jam-packed schedules, and seemingly endless obligations, squeezing in a bit of exercise just doesn’t seem possible. The irony is, exercise is one thing that can go a long way in helping you deal with the daily stresses of a busy life.

It’s clear that making exercise a priority is a critical step in keeping your immune system healthy and strong. But how does a busy person fit in fitness?

“Surge” training is an exercise method that consists of short, intense bursts of activity followed by a brief resting period. The goal of a surge workout is to push your body quickly to its limits so that it is forced to use stored resources (mainly fat) more immediately. Exercising with the surge method can rapidly lead to fat loss and muscle growth. This is because when you elevate your heart rate to near maximum, oxygen is pumping rapidly through your body in larger amounts, which helps your body burn fat and build muscle more efficiently, and continue to do so even during the resting periods.

The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short bursts of accumulated exercise increases the body’s anaerobic capacity by 28 percent.

You can incorporate the surge method in to whatever kind of exercise that you prefer. Whether you like to run, bike, swim, jump rope, do squats, lift weights, or even just walk briskly, all of these things can be done in the surge style. Simply perform your chosen movement for one to two minutes of exhausting exercise, then rest for two to three minutes. The goal is to exercise at a high intensity that leads quickly to being out of breath, then recover long enough to repeat the exercise at the same level of intensity for three more cycles of movement and rest. According to Dan Pompa, DC, this method works with any type of exercise or sport because it is the muscle intensity, not the specific form of movement, that accelerates the results.

Because surge workouts are demanding, you need to allow a day of recovery in between, so aim to exercise with this method two to three times a week at most. Also, remember to always begin by warming up with low-intensity movement and cool down with some gentle stretching. If you are just beginning a fitness regimen, start with shorter burst periods and increased repetitions, such as fifteen 30-second exercise/30-second rest cycles.

Think about it: you could complete three or four cycles of surge training in less than 20 minutes, just a few times a week! Even the busiest among us could set the alarm 20 minutes earlier or turn off the television a bit sooner. Make fitness a priority, even if you’re in a hurry. Your health, balance, and well-being will show immediate benefits.