At Hygiea Health we recommend the Burst Exercise Program. Burst can be applied to any exercise you already enjoy or others you are willing to try. It is a timing pattern that works to to turn on your natural human growth hormone (HgH) for up to 72 hours. When HgH is increased the reward is fat burning.

Burst can be applied to any exercise such as treadmill, elliptical, running, walking, swimming, biking, jumping rope, trampoline or jumping jacks. You can be as creative as you like.

Burst exercise must be performed every other day. If done more, you will turn off the fat burn. For purposes of discussion we will call the burst exercise the “exercise day” and the non-burst days “rest days”.

BURST EXERCISE PROGRAM

1. Begin with a gentle 5 minute warm-up to get blood flowing into the muscles. This can be walking in place, on a stationary bike, treadmill, elliptical, etc.

2. Exercise the large muscle groups of the body – chest, legs and back. This is an optional step.

3. Burst Exercise - every other day
   
• 3 or 4 sets
• Set 1 - exercise for 30 seconds at a fast pace then stop
• Rest until heart rate slows and respiration normalizes. Initially this may take time, many minutes, but over time happens quickly
• Set 2 - exercise for 35-40 seconds at a faster pace than Set 1
• Rest until heart rates slows and respiration normalizes
• Set 3 - exercise for 40-45 seconds at a pace faster than set 2
• Rest until heart rates slows and respiration normalizes
• Set 4 is optional. I recommend that you wait a week or 2 before adding the 4^th set if you are new to exercise.
• Gentle stretching to cool down

REST DAYS

Optional light exercise day. You do not need to exercise if you prefer to rest. Any strenuous exercise will shut off HgH resulting in the loss of fat burning gained on the exercise day.

You may exercise your arms – biceps, triceps and deltoids

You may go for a casual walk, hike or bike ride. Remember that it must be gentle.