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Research Studies Related To The Numerous Benefits Of Burst Training For Middle Age Adults

Reference library for frequently cited research studies associated with burst training, interval training, and metabolic resistance training for fat loss and lean muscle development...

Burst training research study example

A research study released in October 2008 by the University of Virginia found that although any type of exercise is beneficial for health, high-intensity exercise is more likely to produce significant improvements in body composition.

The study involved 27 middle-aged obese women with metabolic syndrome (a group of risk factors that includes abdominal obesity, high cholesterol, high blood pressure, elevated triglycerides and fasting glucose).

The study ran for 16 weeks and there was no diet intervention included. The women were divided into three groups.

Group #1: Seven women who did not change their activity levels.

Group #2: Eleven women who performed low-intensity exercise (walking) 5 x per week.

Group #3: Nine women who performed low-intensity exercise 2 x week (walking) and high intensity exercise (walk-running intervals) 3 x per week.

The high-intensity group lost the most total abdominal fat, subcutaneous abdominal fat and visceral abdominal fat during the 16-week exercise period.

Medicine & Science in Sports & Exercise -Journal of the American College of Sports Medicine. Vol. 40, No. 11, pages 1863-1872

Additional research studies on burst training...

What follows is a listing of research studies related to burst training, interval training, and metabolic resistance training. I've spent countless hours reading through research and experimenting with various burst training principals on my personal training clients in attempts to become an expert in this area.

While there is no single form of exercise that works best for all individuals, I've found that burst principals when incorporated into a balanced fitness regiment can be especially helpful for middle-age and older adults due to the hormonal and metabolic impacts associated with it.

"High Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and repiratory ratio in non-dieting individuals." J Transl Med. 2012 Nov 24;10:237

"Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women."

"Effect of low and high intensity exercise on circulating growth hormone in men."

"Effects of exercise training on nocturnal growth hormone secretion in obese adults with metabolic syndrome."

"Impact of acute exercise intensity on growth hormone release in men"

"The exercise induced growth hormone response in athletes"

The Journal of Physiology -A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.

Chmidt, W. Daniel, PhD, and Craig J. Biwer, MS. “Effects of Long versus Short Bout Exercise on Fitness and Weight Loss in Overweight Females.” Journal of the American College of Nutrition 20.5 (2001): 494-501. Print.

Talanian JL, et al. "Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women." J Appl Physiol 102: 1439-1447, 2007.

Trapp G, Chisholm DJ, Boutcher SH. "Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise." Am J Physiol Regul Integr Comp Physiol 293: R2370-R2375, 2007.

King et al. "A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women." Masters Thesis. Department of Physical Education, Exercise, and Sports Sciences. East Tennessee State University. May 2001.

Treuth et al. "Effects of exercise intensity on 24 hour energy expenditure and substrate oxidation." Med Sci Sports Exerc. 1996 Sep;28(9):1138-43.

Alcaraz et al. "Similarity in Adaptations to High-Resistance Circuit vs. Traditional Strength Training in Resistance -Trained Men." J Strength Cond Res. 2011 Jun 8.

Scott CB. "Misconceptions about Aerboic and Anaerobic Energy Expenditure." J Int Soc Sports Nutr. 2005 Dec 9;2:32-7.

Felsing et al. "Effect of low and high intensity exercise on circulating growth hormone in men." J Clin Endocrinol Metab. July;75(1):157-62. PMID: 1619005.

Parise et al. "The utility of resistance training and amino acid supplementation for reversing age-associated decrements in muscle protein mass and function." Curr Opin Clin Nutr Metab Care. Nov 3;(6):489-95. PMID: 11085836.

Pritzlaff et al. "Impact of acute exercise intensity on pulsatile growth hormone release in men." J Appl Physiol. Aug;87(2):498-504. PMID: 10444604.

Vanhelder et al. "Growth hormone responses during intermittent weightlifting exercise in men." Eur J Physiol Occup Physiol. 53(1):31-4. PMID: 6542499.

Weltman et al. "Exercise-dependent growth hormone release is linked to markers of heightened central adrenergic outflow." J Appl Physiol. Aug;89(2):629-35.

Nicklas et al. "Testosterone, growth hormone, and IGF-1 responses to acute and chronic resistive exercise in man aged 55-70 years." Int Journal Sports Medicine. Oct;16(7):445-50. National Library of Science, PubMed abstract: 8550252.

Cox et al. "Effect of aging on response to exercise traininig in humans: skeletal muscle GLUT-4 and insulin sensitivity." J Applied Physiology 1999 June;86(6):2019-25.

Silverman et al. "Hormonal responses to maximal and submaximal exercise in trained and untrained men of various ages." J Gerentol A Biol Med Sci. 1996. Jan;51(1):B30-7.

Vanhelder et al. "Hormonal and metabolic response to three types of exercise of equal duration and external work output." Eur J Appl Occup Physiol. 1985. 54(4):337-42. PMID: 3905393.

Izquierdo et al. "Effects of strength training on muscle power and serum hormones in middle-aged and older men." J Appl Physiol. 2001. Abstract-A531-0. Jan. 29.

Experience the burst training difference for yourself with a FREE trial of my Charleston personal training programs...

I could go on and on about how burst training is superior to other types of exercise for middle age and older adults who wish to achieve a body transformation, but the best way is to experience it for yourself.

Sign up now for a FREE, no-obligations trial of my Charleston personal training programs with web-form at the top of this page.

We've helped hundreds of Charleston area residents lose weight and get in the best shape of their lives with this amazingly effective fitness routine and I know we can do the same for you.

I'd also encourage you to check out the success stories from our clients to see what burst training workouts have done for them.

I'm looking forward to meeting you and having you be my next success story.

Yours in health,

Shane Doll CPT, CSCS
Shaping Concepts Personal Training Studios
1009 Anna Knapp Blvd #101
Mt. Pleasant, SC 29464
Phone: 843-971-8665