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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.
Keeping healthy includes exercising 3-7 times a week 5 – 60 minutes a day. Check out the Straight Leg Dead Lift Exercise. Why exercise? It is one of the best natural treatments for Depression, Anxiety, weight loss, Osteoporosis, Mental Health, Fibromyalgia, Chronic Fatigue, Cell Oxygenization to aid in Cancer Treatment and other diseases.
Quick Sets Give You More for Less
Quick Sets are the ultimate way to perform resistance training. These routines can be as simple and as short as you need them to be in order to fit them into your schedule or level of motivation on any given day or week. This is the ideal way to add more weight training to your MaxT3 program, take advantage of the T3 principles, and leverage science to radically cut the amount of time spent working out. This program can also be performed more or fewer times per week, dependent on how quickly you desire to make changes to your muscles.
Due to the type of adaptation the body must make while performing Quick Sets, you are able to create significant changes in the strength, fitness, and composition (fat percentage vs. muscle) of a body part within three minutes. Elite athletes to busy moms, overworked businessmen and businesswomen, or students on a tight time schedule can still be extremely effective in their lives and get in shape all at the same time.
These routines can be used to increase the intensity of your workouts, shorten your workout times, and very safely speed up your results. They are designed so anyone can perform them and make great changes on any level. Whether you are a retired grandma or an aspiring Olympian, there is a plan for you.
For the purpose of fitness, there are only eight body parts to consider: chest, biceps, triceps, shoulders, abdominals, back/lats, legs (which include quads, hams, glutes, inner/ outer thighs), and calves. By exercising with squats or lunges, you can actually hit your hamstrings, quads, the glutes (butt), and inner and outer thighs (typical trouble spots for women) all with one exercise.
Hit each body part once per week, and you’ll only invest about twenty-four minutes to get in great shape! You can add additional lifting to MaxT3, be ridiculously fit, and have done it all in like an hour and a half. The same or even less time then some people spend in the gym for 1 workout!
Leg Exercises
• Squat • One-legged squat • Lunges • Straight-leg dead lift • Dumbbell hamstring curl • Calf raise
Performing Quick Sets
Decline Quick Set1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest for five to six seconds.
3. Lower the weight five to twenty pounds and do the same exercise again for six to eight repetitions until failure.
4. Rest five to six seconds.
5. Lower the weight five to twenty pounds again and do another six to eight repetitions until failure
Pause Quick Set 1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest five to six seconds.
3. Using the same weight, do it again until failure.
4. Rest five to six seconds
5. Repeat this process until you cannot do the exercise for more than one to two repetitions.
Monster Set
A Monster Set is when, after performing an exercise on one body part, instead of resting, you immediately perform an exercise on another body part. The other body part should be one that was not used while exercising the first body part. For example, combine chest and biceps, or quadriceps and hamstrings.
Monster Sets are combined with Decline or Pause Sets so you can get a tremendously effective workout done in a very short amount of time. For example, after you perform a Pause Set with the incline fly press for your chest, you can immediately begin performing a Decline Set with hammer curls for your biceps.
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