Surge Training is part of an entire Life Management Program of nutrition, stress management and understanding how the nervous system plays a key role in keeping you healthy, fit, well and living the life of your dreams.

Surge training is also referred to as Burst training and is a form of Interval training. It consists of a series of "surges" in your workout, followed by the same period of rest. Surges are when you are pushing your body to its maximum potential in those 20 - 30 seconds.

Warm up with some gentle stretches, a brisk 5 minute walk, or some basic yoga poses.

Surges can include stair stepping, running, biking, elliptical machines, treadmills, swimming, running in place or jumping rope! Be creative and move!

Measure each "SURGE" or interval as follows and repeat 3 times:

• 10-30 seconds of high intensity SURGE movement
• 10-30 seconds of recovery/rest or low intensity movement (The duration of the recovery is equal to the duration of the *surge*)
• 10-30 seconds of high intensity SURGE movement
• 10-30 seconds of recovery or low intensity movement
• 10-30 seconds of high intensity SURGE movement
• 2 minutes of recovery or low intensity movement

Whether you do 10, 15, or 30 seconds depends on your body. The key point: you must use maximum effort for EVERY SECOND of the surge. If you can only handle 10 seconds, then only surge for 10 seconds.

This should be done 3 times per week - which amounts to 12 minutes of exercise a week. Not too bad huh?

Note: Interval times (up to 60 seconds) and the number of surges can be increased for more advanced athletes.

The real benefit of this exercise is how your body responds to exercise; Is it a state where not much happens, a fat-burning, muscle-building state, a fat storing state, or a muscle breakdown state? Surge Training leaves you in a state where your hormones are working for you during your workout - and afterwards where you are continue to burn fat and build muscle.

The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short surges of accumulated exercise increases the body's anaerobic capacity by 28 percent and increases oxygen intake.

Surge training works because it forces you to produce maximum, target heart rate work. Oxygen is pumped through the body in larger amounts and faster, the body burns fat in greater amounts and more efficiently, and you use time and effort to your advantage. Using surge training for weight loss relies on scientific proof to bring you maximized results with targeted effort to drop pounds and inches and to gain a better quality of life.