Get Fit with Surge Training:
Surge training refers to an activity or event that is quick and of high intensity. A glacier surge is a short-lived event where a glacier can move up to velocities 100 times faster than normal. An electrical surge is a very short but intense spike in voltage. Surge training is a new form of exercise that refers to a high-intensity spike in energy output for a short period of time.
Research has shown that this form of exercise boosts metabolism and slows down aging more effectively than any other form of exercise or body movement. Surge training forces the body into an extreme anaerobic state where the vast majority of the energy being utilized is in the form of stored sugar or glycogen. Fat metabolism depends on the presence of oxygen whereas sugar can be burned without oxygen.
High-intensity training puts the body into a state of “oxygen-debt,” where fat cannot be burned and glycogen is the primary fuel source. After a typical bout of surge training the body has utilized a majority of its glycogen and switches its metabolic preference over to research has shown this “after-burn” can last anywhere from 24-36 hours after the bout of exercise (1, 2).
Surge Training and Your Hormones:
Surge training also impacts our hormones in a desirable way. The oxygen debt and increase in lactic acid as a byproduct of anaerobic exercise signals the anterior pituitary gland to secrete human growth hormone (HGH) (3). HGH is considered the quintessential anti-aging hormone. It is known to help build muscle & bone density, burn fat, and stimulate our immune system (4).
In addition, it also helps joint function by repairing cartilage, ligaments, & tendons. It also helps prevent and reverse wrinkles by supporting the dermis in the formation of healthier skin. A lifestyle consisting of regular bouts of surge training, a nutrient-dense diet, healthy neurological function, and good sleeping habits has been shown to maximize HGH secretion at any age.
Surge training has been shown to enhance testosterone secretion as well (5). Testosterone is a critical hormone for both men and women. Both sexes often have reduced testosterone levels as they age. Optimizing testosterone levels is critical for a healthy physique, libido, & cancer prevention.
New research has shown that optimal testosterone levels are essential for healthy memory and cognitive function (6). High-intensity, anaerobic exercise that uses large muscle groups is the premier way to naturally enhance & optimize testosterone levels.
Surge Workout for a Fit Individual:
Day 1:
100 yard sprints 5-10 reps with a 1:1 -1:5 go: rest ratio
Day 2: As fast as possible
200 push-ups
50 pull-ups
50 dips
200 reverse push-ups
Day 3: As fast as possible
100 dead-lifts using your body-weight on a barbell
100 overhead squat jumps
100 stability ball bridges
100 stability ball crunches
Sources For This Article Include:
1. Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011;2011:868305
2. Ramos JS, Dalleck LC, Tjonna AE, Beetham KS, Coombes JS. The impact of high-intensity interval training versus moderate-intensity continuous training on vascular function: a systematic review and meta-analysis. Sports Med. 2015 May;45(5):679-92. PMID: 25771785
3. Meckel Y, Nemet D, Bar-Sela S, Radom-Aizik S, Cooper DM, Sagiv M, Eliakim A. Hormonal and inflammatory responses to different types of sprint interval training. J Strength Cond Res. 2011 Aug;25(8):2161-9. PMID: 21785293
4. Godfrey RJ, Madgwick Z, Whyte GP. The exercise-induced growth hormone response in athletes. Sports Med. 2003;33(8):599-613. PMID: 12797841
5. Hackney AC, Hosick KP, Myer A, Rubin DA, Battaglini CL. Testosterone responses to intensive interval versus steady-state endurance exercise. J Endocrinol Invest. 2012 Dec;35(11):947-50. PMID: 23310924
6. Cherrier MM, Asthana S, Plymate S, Baker L, Matsumoto AM, Peskind E, Raskind MA, Brodkin K, Bremner W, Petrova A, LaTendresse S, Craft S. Testosterone supplementation improves spatial and verbal memory in healthy older men. Neurology. 2001 Jul 10;57(1):80-8. PMID: 11445632
Hi Dr Jockers.
Is it OK to do surge training if I am on a keto diet, since it requires glucose and muscle glycogen? Should I eat some carbs before the training?
I have some difficulty understand some of the terminology describing how to do the training. Can you please provide a link or a video. Thanks a lot in advance.
Yes I would recommend that Hisham and that is what I do personally!