Saturday, January 30, 2010

Surge Training

I am learning so much by being involved with the Biggest Loser program. One day a week we meet together and exercise, have a lecture either about eating or exercising and a devotional. We also get together with our individual teams and pray for one another. It really helps to have others who traveling this journey with me.
This week we learned how to do surge training. It is a type of aerobic exercise with a twist. It has been found that surge training is much more effective that traditional aerobic exercise. Initially you are burning less calories than the traditional type, but over the next three days you are burning so many more calories even when you are working out.

With traditional aerobic exercise you may walk, jog, bike, swim, dance, use the treadmill or elliptical machine for 20, 30, 40 or 50 minutes. With surge training you warm up for 5 min. then you go as fast as you can for 10 seconds, then you go back to a moderate speed for 50 seconds, then as fast as you can for another 10 seconds, then 50 seconds of moderate speed and so on for ten times. After that you cool down for 5 minutes. Then after a few weeks and you are comfortable doing this, you increase the 10 seconds to 15 and reduce the 50 seconds to 45.

I found it is much easier on the bike than treadmill.
I will let you know if I lose more weight doing this than normal.


  1. I learned it as HIIT (High Intensity Interval Training), although it was a graduated scale. 5 mins of warm up, 30 seconds all out, 45 seconds of cool off, 45 all out, 1 minute cool off, up to 1:30 all out (that really hurts!) and 1:30 cool off, back down again (to 30 secs high) with a 5 minute cool down.

    That's great though! And congrats on another 2 pounds!

  2. How exciting, Gina! And it must be really "neat" to have the support of a group. You will really develop some close bonds, I'm sure!

    I kind of do "surge" on my rebounder. During the half hour of my indoor walking routine, I go to the rebounder and jog as fast as I can for 2 minutes...then return to the brisk walking in place, etc. What do you think?

    Have a great week - stay as consistent as possible! You'll be SO glad you did this!

  3. Rebecca, that sounds very similar to what we do. Congrats for finding out on your own. I am pretty dense and need the help of others to give me the instructions.

  4. I didn't even know what I found out. I just knew I didn't want to spend any more time working out so thought I could rev it up a little by going faster. Since my knees are bad walking on ground, I found I could jog in place on the rebounder. I "found out" quite by accident, I assure you.