MOVEMENTasMEDICINE
Bl
i
t
z
T
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ain
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A
blitz is defined as a sudden, en-
(EPOC). This is a fancy term in sports
one more pushup. Pause for no more
ergetic and concerted effort fo-
science that refers to the fat calorie af-
than three breaths and then repeat. If it
cused on a particular task. The
ter-burn generated from short intense
is no longer possible to do toe pushups,
term is most recognized in the context
exercise. In response to very intense
then go down to your knees. Continue
of American football. In American foot-
exercise, even when extremely short,
in this way taking no more than three
ball, a blitz is an all out singular goal to
several physiological processes ensue
seconds to rest and recover after you
tackle the quarterback before he can get
resulting in excess calorie and fat usage
reach failure each time. Once the three-
rid of the ball in his own backfield. The
long after the movement has stopped.
second break is no longer able to allow
application of this idea in fitness is what
This mechanism involves lactic acid,
enough recovery to complete one more
we call blitz-training. It is an all out fo-
glycogen resynthesis, fatty acid cycling
rep, your workout is done. You have just
cus on one particular body part with the
and hormonal effects and is the same
been blitzed!!
goal of achieving complete failure. It is
biochemical effect seen with sprinting,
extremely brief, intense and can be ap-
interval training and burst exercise.
Where did it come from?
plied literally anywhere. Unlike other
Blitz training is the weight train-
exercise protocols, blitz training has a
ing equivalent of burst training. In blitz
We use this technique out of neces-
style and approach all its own and is
training you choose one body part and
sity. The idea of taking time to drive to a
finding increased application in a world
then work that area to complete exhaus-
gym, do a workout and then drive back
where time is limited.
tion as quickly as possible. Blitz work-
home is often enough to keep some
outs can range in duration from one to
people from exercising all together. As
What is it?
10 minutes but typically can only be tol-
we have progressed in our careers as
erated for a few minutes. To get an idea
trainers we ourselves often find it diffi-
A while back we wrote an article
of what a blitz-training workout feels
cult to fit in a full workout. Rather than
called burst training. The article touched
like, try this blitz-training workout for
miss exercise all together we started to
on research showing that short, all-
the chest using pushups.
do exercise wherever we could; a set
out cardiovascular sprints lasting up to
Start out on your toes and do as
of push-ups to failure first thing in the
one minute have profound effects on
many pushups as possible as fast as pos-
morning, pull-ups to failure off of a tree
metabolic fat burning. The idea behind
sible while still using good form. Your
limb, bicycle crunches for three minutes
bursting is to use what is known as ex-
goal is too reach failure as quick as you
in between a commercial break on TV,
cess post-exercise oxygen consumption
can. Keep going until you can’t do even
or a bicep blitz for 2 minutes between
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NaturalTriad.com
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