Exercise
SURGE Training
High Intesity, Short- Duration Exercise- the "New Aerobics"
SURGE training consists of intermittent bursts, or surges, of energy. It's similiar to the concept of interval training, only done within a more limited time frame and with a strong focus on the importance of the recovery time. The idea of SURGE is to safely shock your body into responding physiologically so that you're left afterward in a more ideal metabolic state for getting toned and in better condition. After a SURGE, your body responds or adapts by altering hormones and physiology so that your body is burning fat and building muscle during and after exercise activity.
Anyone can do a SURGE training, and it's safe. We can say this because it is built around the fact that your maximum output is what is right for you. The reason SURGE training is so exciting and can be done by anyone is that in a SURGE set, you exercise as hard as you can for a minimum of just ten to fifteen seconds and a maximum of sixty seconds (elite athletes only) Sixty seconds! Anyone can exercise for sixty seconds, right? And it is pretty easy to give up sixty seconds for exercise too.
After a SURGE set, the secret is to recover just long enough to allow your heart rate to approximate normal or resting heart rate- then you surge again. Recovery time is usually equal to the effort time.
Example of a SURGE:
1. Twenty seconds of full-on exercise
2. Twenty seconds of rest
3. Repeat this cycle three times- twenty seconds on, followed by twenty seconds off after the first two surges. (three total surges)
4. Follow the thrid surge with two minutes off, as recovery time is important to achieve the full SURGE effect.
5. Now repeat this entire cycle three times, which means you are performing three minutes of total exercise three times. That's approcimately nine minutes total elapsed time
6. Repeat these SURGE workouts four times a week and watch the results! That equals just twelve total minutes of full-on exercise, with thirty-six minutes total elapsed time!
SURGE Workouts
Beginner
SURGE 1
SURGE 2
SURGE 3
To figure out your Maximum Heart Rate. Here are the formulas:
Maximum Heart Rate (MHR): Your maximum heart rate is the number of beats per minute your heart should not exceed during exercise.
High Intesity, Short- Duration Exercise- the "New Aerobics"
SURGE training consists of intermittent bursts, or surges, of energy. It's similiar to the concept of interval training, only done within a more limited time frame and with a strong focus on the importance of the recovery time. The idea of SURGE is to safely shock your body into responding physiologically so that you're left afterward in a more ideal metabolic state for getting toned and in better condition. After a SURGE, your body responds or adapts by altering hormones and physiology so that your body is burning fat and building muscle during and after exercise activity.
Anyone can do a SURGE training, and it's safe. We can say this because it is built around the fact that your maximum output is what is right for you. The reason SURGE training is so exciting and can be done by anyone is that in a SURGE set, you exercise as hard as you can for a minimum of just ten to fifteen seconds and a maximum of sixty seconds (elite athletes only) Sixty seconds! Anyone can exercise for sixty seconds, right? And it is pretty easy to give up sixty seconds for exercise too.
After a SURGE set, the secret is to recover just long enough to allow your heart rate to approximate normal or resting heart rate- then you surge again. Recovery time is usually equal to the effort time.
Example of a SURGE:
1. Twenty seconds of full-on exercise
2. Twenty seconds of rest
3. Repeat this cycle three times- twenty seconds on, followed by twenty seconds off after the first two surges. (three total surges)
4. Follow the thrid surge with two minutes off, as recovery time is important to achieve the full SURGE effect.
5. Now repeat this entire cycle three times, which means you are performing three minutes of total exercise three times. That's approcimately nine minutes total elapsed time
6. Repeat these SURGE workouts four times a week and watch the results! That equals just twelve total minutes of full-on exercise, with thirty-six minutes total elapsed time!
SURGE Workouts
Beginner
SURGE 1
SURGE 2
SURGE 3
To figure out your Maximum Heart Rate. Here are the formulas:
Maximum Heart Rate (MHR): Your maximum heart rate is the number of beats per minute your heart should not exceed during exercise.
MHR= 220- Your Age
Training Heart Rate (THR): THR= 75-85%MHR - Add 10 to your THR if you are an experienced athlete
- Subtract 10 from your THR if you’re a beginner or experiencing or recovering from health problem.
220-_________(age) = ________ (MHR)
Training Heart Rate Range:
______(MHR) x .75=_____ Lower Range
______(MHR) x .85=_____ Upper Range
