The X-iser Machine is the perfect solution for Sprint Interval Training (SIT). This type of training is the main reason why the machine can produce amazing results in such a short period of time. The research below is the evidence that sprint training is far more effective than traditional cardio.
Cardiovascular Improvement with Burst Training
Journal of Applied Physiology = Feb 10th, 2005. This study tested the effectiveness of Burst Training on the cardiovascular system. Subjects of average beginning fitness levels performed 16 minutes of high-intensity sprinting over a two-week period. When retested after two weeks, endurance had doubled.
The X-iser Machine Group Burns Same Calories in One Fifth the Time
Colorado State = March 1998
This study compared calories burned while Burst Training on The X-iser Machine to calories burned during traditional aerobic exercise over the same time. Caloric expenditures were determined through exact scientific measurements. Results showed that four minutes on The X-iser Machine burned the same number of calories as twenty minutes of traditional aerobic exercise.
Twelve Minutes a Week over 12 Weeks, 13 Inches Lost with The X-iser Machine
Pilot Study done in Palm Desert, CA = 2005
This study examined The X-iser Machine and its overall effectiveness.Subjects executed a variety of fitness tests to determine cardio condition, fat mass, size, weight and overall condition. Participants worked out 12 minutes per week for 12 weeks on The X-iser Machine. At the end of 12 weeks, subjects had lost an average of 13 inches from their bodies and improved their cardio condition by 12 beats on the Harvard Step Test.
Women Lose More Body Fat with Burst Training Than Aerobic Zone Training
Journal Medicine and Science in Sports and Exercise = 2001
A 2001 study in the American College of Sports Medicine’s flagship journal, Medicine and Science in Sports and Exercise compared two groups of women.
One group exercised using standard zone aerobic training while the other group used anaerobic interval exercise. The anaerobic interval group exercised for two minutes at a highly intense 97% maximum heart rate. They then rested by doing three minutes of low-intensity activity.
The aerobic group performed moderately intense activity at close to 70% of maximum heart rate. The researchers made sure each group burned exactly 300 calories.
Despite exercising longer and burning the same number of calories, the aerobic group lost less body fat at the end of the study than the interval group. In addition, fitness in the interval group was substantially greater than in the aerobic group. This study demonstrated the effect of EPOC and shows that something other than caloric output is driving metabolism.
Burst Training Burns Fat for 24 Hours
Journal Medicine and Science in Sports and Exercise = 1996
This study showed that an anaerobically trained interval group (Burst Training) burned significantly more fat than their aerobically trained counterparts. Not only did the interval group burn more fat during exercise, but they exhibited increased fat burning effects that persisted for 24 hours after the exercise had stopped.
These results clearly show that Burst Training burns more overall fat and calories during exercise, and demonstrate that EPOC leads to a continued fat burn after exercise. The interval group accomplished this with an exercise session that was 15 minutes shorter than the aerobic group.
Burst Training Teaches the Body to Burn Fat More Efficiently
Journal Metabolism = 1994
This study examined how different exercise programs would impact body fat and metabolism in two groups. Group one did zone aerobic training for 20 weeks, while Group 2 did 15 weeks of high-intensity Burst Training.
The aerobic group burned 48% more calories than the interval group over the course of the study. Despite the huge caloric disadvantage, the interval group had a nine-fold greater fat loss. Resting levels of HADH, an enzymatic marker of fat burning, were significantly elevated in the interval group.
The interval group trained five weeks less than the aerobic group, had shorter workouts, and yet far exceeded the aerobic group in fat burning at rest and during exercise. The measurement of fat burning enzymes in this study shows for the first time that Burst Training can “teach” the body to be a more efficient fat burning machine.
Short Bouts Considered Appropriate Activity Goal
Centers for Disease Control & American College of Sports Medicine= 1995
In an attempt to combat the alarming trend in declining fitness levels of the American population, a group of experts was brought together in 1995 by the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) to review the pertinent scientific research and to develop a clear, concise “public health message” regarding physical activity.
The panel concluded that every US adult should accumulate a daily caloric expenditure due to exercise of between 120 and 210 Calories, and that the activity does not need to be continuous. In fact, it was stated, “…accumulation of physical activity in intermittent, short bouts is considered an appropriate approach to achieving the activity goal.”
This recommendation was based on the mounting evidence indicating that the health benefits of physical activity are linked to the total amount of physical activity performed, suggesting that the amount of activity is more important than the specific manner in which the activity is performed (i.e., mode, intensity, or duration of the activity bouts).
Overall Review Scientific Support for Short Burst Training
A five-minute-per-day fitness program has demonstrated physical and psychological improvements (1).
High-intensity exercise, either intermittent or continuous, increases recovery oxygen consumption (burns more calories)more than prolonged low-intensity exercise (2-5).
Sixty seconds is an optimal time to exercise at high intensity in order to maximize post-exercise oxygen consumption (6).
In comparison to low- to moderate-intensity exercise, high-intensity intermittent-training causes metabolic adaptations in skeletal muscle that favors lipid oxidation (burning fat) (7).
Muscle triglyceride lipolysis (using intramuscular fat) is stimulated only at higher exercise intensities (8).
A minimally intense bout of exercise is needed to improve the thermic effect of food (elevates the body’s metabolism with the intake of food) (9).
Both type I and type II muscle fibers contribute significantly to high-intensity exercise, whereas low- to moderate-intensity exercise utilizes primarily type I fibers (10).
The loss of muscle mass, and hence muscle strength, associated with aging is in part due to a decrease in the size of the muscle cells, with the Type II fibers showing a preferential atrophy (11).
Beta-endorphin levels associated with positive changes in mood state are increased in short-term, high-intensity exercise (12).
Human growth hormone somatotropin, an activator of lipolysis and muscle growth, is stimulated by the exercise intensity threshold. This enhances maintenance of muscle mass and strength with aging (13).
Plasma glutamine, an essential amino acid for the normal functioning of the immune system, is decreased after long-duration exercise and increased after short-term, high-intensity exercise (14).
Short bouts of exercise may enhance exercise adherence, increase weight loss and produce similar changes in cardiorespiratory fitness when compared to long bouts of exercise (15).
Increases in high-density lipoprotein cholesterol levels have been demonstrated with intermittent exercise as compared to continuous exercise (16).
Compared to exercise duration, exercise intensity had a 13.3 times greater effect on systolic blood pressure, a 2.8 times greater effect on diastolic blood pressure, and a 4.7 times greater effect on waist circumference in men (17).
Total energy expenditure and energy expenditure from vigorous activities, but not energy expenditure from non-vigorous activities, related inversely to mortality (18).
Moderate-intensity aerobic training that improves maximal aerobic power does not change anaerobic capacity, whereas high-intensity intermittent training may improve both anaerobic and aerobic energy-supplying systems significantly, probably through imposing intensive stimuli on both systems (19).
1. McBride, T. et al. Take 5: How you can benefit from just five minutes of daily exercise and start a lifelong wellness program (Fitness Two Publications, 1995 – Cornell University).
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3. Bahr, R. et al. Effect of supramaximal exercise on excess postexercise O2 consumption. Med. Sci. Sports Exerc. 1992; 24(1): 66-71.
4. Bahr, R. et al. Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism. 1991; 40(8): 836-841.
5. Broeder, C.E. et al. The metabolic consequences of low and moderate intensity exercise with or without feeding in lean and borderline obese males. Int. J. Obesity. 1991; 15: 95-104.
6. Withers, R.T. et al. Oxygen deficits incurred during 45, 60, 75 and 90-s maximal cycling on an air-braked ergometer. Eur. J. Appl. Physiol. 1993; 67(2): 185-91.
7. Tremblay, A. et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism.1994; 43(7): 814-818.
8. Romijn, J.A. et al. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. Am. J. Physiol. 1993; 265(3 Pt 1): E380-E391.
9. Segal, K.R. et al. Effects of exercise mode and intensity on postprandial thermogenesis in lean and obese men. J. Appl. Physiol. 1992; 72(5): 1754-1763.
10. Vollestad, N.K. et al. Glycogen breakdown in different human muscle fibre types during exhaustive exercise of short duration. Acta. Physiol. Scand. 1992; 144(2): 135-141.
11. Rogers, M.A. et al. Changes in skeletal muscle with aging: effects of exercise training. Exerc. Sport. Sci. Rev. 1993; 21: 65-102.
12. Schwarz, L. et al. Changes in beta-endorphin levels in response to aerobic and anaerobic exercise. Sports Med. 1992; 13(1): 25-36.
13. Snegovskaya, V. et al. Steroid and pituitary hormone responses to rowing: relative significance of exercise intensity and duration and performance level. Eur. J. Appl. Physiol. 1993; 67(1): 59-65.
14. Parry-Billings, M. et al. Plasma amino acid concentrations in the overtraining syndrome: possible effects on the immune system. Med. Sci. Sports Exerc. 1992: 24(12): 1353-1358.
15. Jakicic, J.M. et al. Prescribing exercise in multiple short bouts versus one continuous bout: effects on adherence, cardiorespiratory fitness, and weight loss in overweight women. Int. J. Obesity & Related Met. Disorders. 1995: 19(12): 893-901.
16. Ebisu, T. Splitting the distance of endurance running: on cardiovascular endurance and blood lipids. Jpn. J. Phys. Educ. 1985: 30: 37-43.
17. Williams, PT. Relationships of heart disease risk factors to exercise quantity and intensity. Arch. Intern. Med. 1998: 158(3): 237-245.
18. Lee, IM. et al. Exercise intensity and longevity in men. The Harvard Alumni Health Study. JAMA. 1995: 273(15): 1179-1184.
19. Tabata, I. et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and V02 max. Med. Sci. Sports Exerc. 1996: 28(10): 1327-1330.