If you are overweight and/or have elevated blood sugar levels (pre-diabetic) you are at an increased risk for developing Diabetes, Heart Disease, Cancer, and Dementia.  The two most important things you can do to control of your health is change what you eat and perform regular exercise.

As part of a comprehensive program that includes acupuncture to reduce food cravings, improve digestion and lower cortisol levels, I recommend High Intensity Interval Training (HIIT) or Burst Training.

Don’t be intimidated by the name. The intensity is relative to your own physical capabilities. The focus of the program is not only to lose excess weight but improve important health markers: hip to waist ratio, blood sugar levels, blood pressure.

(HIIT) or Burst Training is an effective form of exercise for weight loss, blood sugar control and anti-aging. The best part about it is that you can do it almost anywhere, you don’t need any special equipment, and it doesn’t take very much time.  You only need 20-30 minutes 2-3 times a week.

You can do it in a stairwell, on a hill, or just plain old walking or running.  If you have access to a gym or exercise equipment, you can use a stationary bike, elliptical or rowing machine.  Any type of movement will do as long as you can perform periods of intense work followed by a period of rest.

*Always check with your doctor before beginning a new exercise program.

Basic HIIT or Burst Training

  • Begin at a light pace to warm up your muscles for 5 minutes
  • Increase intensity to the maximum you can sustain for 30 seconds. (If possible increase resistance, not speed to prevent injury)
  • Return to a light pace/resistance or no exercise for approximately 2 minutes
  • Repeat #2 & #3 4-5 times in a row
  • Finish off with 2 minutes at a light pace/resistance

The key is to find the resistance level or intensity that leaves you exhausted by the end of the 30 second high intensity interval.  If you are new to exercise you can begin with 10 second intervals and work your way up to 30 second intervals.  Work at your own pace. It is always better to use higher resistance rather than increasing speed to reduce the risk of injury.

I like to use a stationary bike which allow me to easily switch intensity for the rest and intense periods.

What form of exercise do you like to use for Burst training?