Importance of Burst Training

Skyline Running 1100

“What are healing compounds and how does Burst Training during exercise effect their release?” Acute stress properly administered builds the body whereas chronic stress, breaks the body down .


Burst Training triggers your Fight or Flight Neuromuscular response to the given stress. To accomplish this physical release of the healing compounds, the level of stress needed varies from client to client. The workload to create temporary muscle failure; what my clients call breathless and burning, is much different for the post surgical 70 year old than it is for the 16 year old varsity soccer player. In our training environment, not only is this training safe, but actually allows the individual to become less of a risk for heart attack or stroke, because we are facilitating a lowering of overall inflammation, while building strength and endurance.
During the Flight Stage, your sympathetic nervous system floods the body with Adrenal hormones, heart rate and rate of respiration significantly increase. The entire endocrine (Hormonal) system responds by sending over 30 hormones into your bloodstream to create an ideal environment for accessing stored fuel. You literally grab fatty acids from stored body fat to meet the necessary energy demands. You also begin to access stored glycogen in the muscles and liver so as blood sugar gets used up your body can provide an ongoing supply.

With your sympathetic nervous system in full gear, your brain begins to manufacture something called Corticotropin Releasing Factor (CRF) which directs the pituitary gland to secrete the Adrenocorticotropic hormone (ACTH). The ACTH release further kicks the Adrenal glands into high gear and catecholamines (noradrenaline and adrenaline) literally flood the bloodstream along with DHEA and Cortisol

Your muscles begin to hold more ATP and phosphocreatine and you shift into an enhanced state of Gluconeogenesis, where your body can manufacture blood glucose from protein. You have just set the conditions for prime FAT BURNING when your fight or workout is over.
In the final stage of the fight or flight process, recovery occurs. Your muscles begin to relax in preparation for healing and repair. In this stage you trigger your adrenal glands to secrete more DHEA which becomes a source for anabolic hormones needed for cellular repair. The adrenals also send out cortisol which has both antioxidant and anti-inflammatory properties that can speed up the healing process, perhaps up to five fold! THE MORE OFTEN YOU MOVE THROUGH THE ACUTE FIGHT OR FLIGHT PROGRESSION OF ALL FOUR STAGES, THE BETTER YOU GET AT RECOVERING.

Watch this video for more instruction.

From an exercise standpoint this has huge implications. Reduction in recovery time has been documented to correlate with reduction in C-Reactive Protein (CRP) levels in the blood. CRP is an indicator and facilitator of inflammation, and inflammation is the root cause of virtually every disease. Most heart attack and stroke victims have normal cholesterol levels, but all have elevated CRP levels!

In conclusion, we prescribe Burst Training to create short term bouts of the “fight or flight” stress response you can reduce inflammation, speed up recovery, improve fat burning and regain your health.

Here is a sample of the intensity of a burst session.

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