Working Out In Short Bursts

What happens if you exercise in short bursts e.g if I am doing 200 squats but in intervals of 50 4 times a day. How does the body reacts to it and are there any benefits of doing so?

If you do it and you really dont feel too pain or any physical damage and tiredness PROVIDED YOU PROVIDE ADEQUATE NUTRITION TOO,then its ok for you. BUT IF YOU Cant then beware you may suffer from knee joint problems. SQUATS IS CONSIDERED TO BE THE BEST EXERCISE FOR LEGS.AND LEGS ARE OUR FOUNDATION OF KINETIC FORCE FROM WHERE WE GENERATE POWER.GAMA PEHALWAN OF INDIA,GREATEST WRESTLER IN WORLD USED TO DO 2000 SQUATS DAILY ALONG WITH DIFFERENT OTHER EXERCISES ,BUT HIS NUTRITION ALSO WAS EXTREMELY HIGH.

What is the best way to train quads for short bursts at high intensity?

Your workout should be composed of 2 critical parts:1/ Building strength in your Quads :I would suggest heavy weight squats ( of course after few minutes of warming up and stretch ), followed by some Leg press, and finally Leg extensions.This exercises will work you Quads, for full leg workout you shall add some Hamstring Curls, a barbel hip thrust and a calf raise exercise.3 sets of 6 to 10 reps ( except for the calves I would recommend 12 to 18 reps per set ).2/ Train for Agility and Speed :There are many Training drills that can be practiced to increase both speed and agility for optimum short burst reaction. Sprinting, improving your techniques under the supervision of a coach or a professional ( Following some online videos of training sessions will be helpful) and Training your agility and leg movements.You should know that using weight to train for speed and agility will only increase the risk of injury. NEVER try to push yourself out of the limits when it comes to joints. You must be patient and good results will kick in with after a while.

What is the best kind of exercise for heart health? Short bursts? Long, gentle work-outs? How important is diet, versus physical activity, versus "softs" like attitude, family, or stress?

Nutrition, I think, is more important than exercise. Ensure that you are eating right, because otherwise, the benefits of exercise will be cancelled by junk food. Eat real food - food that you can get from a green grocer, butcher, fish monger or an artisan cheese shop. Don't eat sugar, processed food or milk. Cultured milk products - cheese, butter and ghee seem to be fine. I personally avoid all starches as well, but if you must have starch stick to limited quantities of rice, potato, oats and whole grains that have been cooked at home. Limit cakes and desserts for special ocassions - not more than once a fortnight. Limit alcohol to wine or hard liquor. Don't drink aerated soft drinks.Drink lots of water (3 to 5 litres a day) and get 7-8 hours of sleep as well.With regard to exercise, I don't have first hand experience (still fixing the above), but I think the following principles are the most relevant, from my researchBe as active as possible in your daily life - walk or cycle to work and for running errands, park your car in the furthest spot in the car park and walk, take the stairs, walk while you talk on the phone, take frequent breaks to get up from your desk and take a walk etc.Once a week, do HIIT - High Intensity Interval Training3 times a week, walk at a comfortable pace for 30 to 45 minutes, preferably outdoors3 times a week, do either body weight exercises - pull up, push up, plank, side plank, squats, dips. Check out Start Bodyweight basic routine OR lift weights using compound movements - Squat, Bench Press, Deadlift, Overhead Press and Barbell RowRead more at StrongLifts 5x5: A Simple Workout To Get StrongerEnsure you do Dynamic Stretches before exercising to minimise/eliminate injuryPlay a sport, preferably outdoorsIf you must do cardio, I think swimming is best as there is less chance of body injury.Check with your doctor before starting an exercise program, especially if you have been sedentary till now.Thanks for the A2A.

What is the physiological theory behind the efficiency of short burst high intensity exercise and improvement in VO2max?

V02 Max, to a point, is genetically derived meaning there is a limit to how high you can go depending on who you are. Some people can reach a V02Max of 90+ while other can max out with a V02Max of 60. What isn't genetically derived is your lactate threshold. This can determine at what percent of your V02max you can maintain without the level of lactate production exceeding the level of lactate remove (A build up in lactate in the muscles).Simple maths -2 athletes are completely identically apart from V02max and lactate threshold.Athlete 1: V02max of 70 and lactate threshold is 60% of V02max.Athlete 2: V02max of 60 and lactate threshold is 80% of V02max.70x0.6 = 4260x0.8=48This shows athlete 2 can maintain a higher level therefore, as they are identical in all other ways, athlete 2 will win.My point is: High intensity exercise produces an increase in lactate levels which therefore trains your body to remove the lactate faster thus increasing your lactate threshold.*You cannot maintain exercise levels above lactate threshold for long.

What is the best workout for fat loss and to build my body a bit?

You seem to be interested in one of the most common goals of most fitness clients: the wish to lose fat and gain muscle. The surest way to lose fat is by having a strict diet.Burn more than you eat and you will start losing fat. The best way to burn a truck load of calories is to lift heavy weights, and if you cannot do that, you should perform intensity exercises. Get a good trainer and start some kind of resistance training and you won't regret it.It will help you achieve both goals, i.e. burning fat and gaining muscle. However, it is crucial to stop sabotaging your fitness efforts by eating unhealthy when you're working out.

Is it true that a longer, easier aerobic workout burns more fat than a shorter burst of heart-pumping exercise?

Yes, shorter burst of heart pumping exercise are more effective, than steady state cardio, you can lose weight at a faster rate and it is said interval training helps you lose weight even after your workout is over, even 24 hours after that. You can try the below listed aerobic exercises at home in an interval format. Try these different types of aerobic exercise at home to lose weight and stay svelte for good!1) Stair TrainingThis exercise works on a number of muscles such as glutes, quads, calves, and hamstrings.This is how you do itGo up and down the stairs fast for 10-15 minutes. This will act as a warm-up exercise.2) SkippingA perfect aerobic exercise routine that works on a number of muscle groups such as shoulders, glutes, calves, and quads.This is how you do itStand straight with your feet shoulder-width apart. Hold the handles of your jump rope with both hands.Swing the rope above your head.Keep hopping over the rope as it nears your feet. Repeat the move.3) Squat JumpsSquat jumps are a killer move that works on your glutes, quads and hip flexors.This is how you do itStand straight with your feet shoulder-width apart.Try to sit, imagining you are sitting on an invisible chair.As soon as you go low jump explosively in the air.As you land on your feet, squat low once again completing one rep.Do at least 10-15 reps and remember you are not to take much rest between sets, just 30-60 rests between sets.Maintain a steady pace throughout the time you perform the exercise.4) Jumping JacksThis is one of the best aerobic exercises at home with immense cardiovascular benefits. It works your glutes, calves, deltoids, and Lats.This is how you do itStand with your feet hip distance apart and hands by your side.Now jump and put your feet apart by raising your both arms above your head continuously.Jump back to the starting position and repeat.5) BurpeesBurpees are a full body workout that works for multiple muscle groups. It works your delts, quads, chest, triceps, and hamstring.This is how you do itStand upright with both your hands on the side.Squat down and plant your palms on the ground.Kick back your legs while extending your arms.Now you will be in a high plank position.Then return back to the squat position.Jump back to the previous position to complete the position,

What's a good work out routine that won't leave you sore?

The way to avoid soreness after exercise is to escalate gradually. Soreness is from the fact that your muscle fibers are being broken down and joint tissue is being impacted. Your body improves because these tissues are rebuilt and your body strengthens them in order to protect itself from further damage.You would have to exercise enough to get your body to repair but no enough to damage so much that it negatively affects you greatly. That will be difficult to do as there is no scientific knowledge on what is required to build the tissue.My advice is to exercise in short bursts. Perhaps 10 push ups, 10 crunches, 10 lunges, 10 squats in the morning, afternoon and again in the evening. This is just a good average for starting. If you cannot do 10 then do as many as possible without straining.But if you want to make any progress you will have to get sore. But stretching well before and after the workout along with drinking water afterwards will help reduce it. There are also supplements which help but they cost at least $20/month from what I’ve seen.Good luck.