POLICE Magazine

JUL 2019

Magazine for police and law enforcement

Issue link: https://policemag.epubxp.com/i/1138759

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Page 38 of 52

36 P O L I C E J U LY 2 019 H ectic work schedules and multiple back-to-back shifts make it difficult to find enough time to get into a workout routine, so it's important to find one that not only fits your timeline but allows for maximum benefits. One way to do that is through "burst training"—high intensity interval training (HIIT) that utilizes extreme physical exercises lasting 30 to 60 sec- onds followed by a rest period of one to two minutes. WHAT YOU NEED e best part about burst training is that you don't need specialized equip- ment to do it. For example, you can utilize a short but fairly steep hill for sprints, or perhaps a stairwell. If you do have access to a gym, then you can accomplish the same thing with a treadmill at higher speeds with increased elevation. Either way, there are lots of variations to some of the same types of exer- cises that require great "bursts" of energy for short periods of time for endur- ance, strength, and muscle building. THE BENEFITS OF BURST TRAINING "When you burst, your body creates what scientists call oxygen debt, which it must then work to repay. is recovery requires energy, which your body utilizes via fat oxidation. Literally, you're burning fat to meet this increased demand," writes J.D. Virgin, a nutrition and fitness expert and author of the NY Times bestseller "e Virgin Diet." She notes further that while lower intensity exercises like simply walking or running at a slow pace on a treadmill work to burn some fat, they don't "require any metabolic post-exercise repair, so you get limited overall met- abolic benefits." RESEARCH BACKS IT UP Others agree. ere have been several studies involving burst training which have found it to be superior to regular "cardio" workouts for losing fat and increasing stamina, the latter of which is particularly important for public ser- vants and military members whose jobs involve long, tough hours in all kinds of stress-inducing conditions. "We now have more than 10 years of data showing HIIT yields pretty much the exact same health and fitness ben- efits as long-term aerobic exercise, and in some groups or populations, it works better than traditional aerobic exer- cise," Todd Astorino, a professor of ki- nesiology at California State University, San Marcos, who has published several papers on HIIT, told Time magazine. Additional research supports the contention that burst training/HIIT is better for fat burning than traditional cardio. Stephen Boutcher, an associate professor of medical sciences at the Uni- versity of New South Wales in Australia, found that a HIIT session can cause a surge of growth hormones in your body as well as other organic compounds which "increase fat burning and energy expenditures for hours after exercise." So, with burst training/HIIT, you're absolutely getting the most out of the shortened amount of time you have to fit in a workout. What's more, researchers have found High intensity interval training (HIIT) is perfomed with extreme physical exercises lasting 30 to 60 seconds followed by two minutes of rest. PHOTOS: J.D. DOUGHERT Y BURST TRAINING HIIT EXERCISES CAN POWER YOU THROUGH YOUR SHIFTS. H J.D. DOUGHERTY OFFICER FITNESS

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