I've been using the X-iser to do burst training for almost two years. I sometimes change my routine but I keep coming back because it is so quick and effective. I can always add other exercise but if all I fit in is four bursts before I leave the house, I stay fit, I have more energy, feel better and maintain pretty good muscle tone. My purpose is to encourage those of you who have an X-iser to stay with it or get back to it. This one routine can make such a big difference in your health.
After you get the hang of balancing on the X-iser and have the leg strength to do a good 20/20/20 burst, try adding hand weights. Start with a small weight, say three pounds, or perhaps less, whatever feels comfortable. But as you get stronger be srue to try heavier weights. Most fit adults should be able to handle ten to twelve pounds or more. This exercise is demonstrated on the DVD that came with your X-iser, unless you purchased it a while ago, in which case you can download it from this page or pick up a DVD for free from my office.
Tip #1: Be precise with the curl and press.
Starting with a hand weight in each hand hanging along your side, lift first one and then the other to a full 
overhead position. This is called a curl and press. The key is to do each part of this exercise, the curl and press, with good form. The curl lifts the weight from along your side, straight up, fully contracting your biceps. The weight should "curl" so your fingers are facing backwards and the weight is parallel wilth the front of your body and at about shoulder level. The press comes as you drive the weight straight up from shoulder level as high as you comfortably can with your arm fully extended. This works mainly the triceps muscle.
The key is to do this smoothly but as two separate actions rather than just swinging the weight to somewhere overhead and to finish with the weight fully overhead. You'll feel the difference. If you've been slopply you may need to lower your weight for a while so you can comfortably do the exercise with good form. As you get stronger you should be able to go up in weight again.
For more intensity, instead of doing alternate arms you can curl and press both arms at the same time.
In either case take your time and try for about one curl and press per second, while you keep up a faster pace with your legs.
There is a great deal of research on the X-iser website. There are research articles showing the benefits of burst training for:
- Weigh loss - Bursting was better than diet in one study.
- Cardiovascular fitness - 4 bursts a day, three days a week is as good as 20 - 30 minutes of jogging daily. The X-iser is used in some hospital cardiovascular rehab programs.
- Balancing hormones - Bursting increases growth hormone (GH) and natural anabolic steroids, which shift your metablolism from carbohydrate burning to fat burning, increase healing, and make you feel better.
- Reduces inflammation - by balancing cortisol and reducing high insulin. Burst training has been used successfully to treat fibromyalgia.
- Musle toning and overall fitness - The X-iser will give you firm thighs and buttocks, and if you add handweights you will get a pretty good upper body toning workout.
- Easy on joints - Unlike Jogging or even treadmills, most people, even those with knee problems can use the X-iser. In fact it is used in knee rehabilitation programs following knee surgery.
- All these effects are synergistic and additive, so the exercise itself stimulates muscle growth but it is potentiated by the hormonal effect. Increasing strength adds to the hormonal effect on weight loss.\
But to get these effects YOU HAVE TO DO IT!
If you don't have an X-iser you can purchase one directly at the X-iser website. AS you're checking out please enter "manlove" in the "affiliate code." In return I will give you instruction and keep up with you to help you stay on track. "The best exercise equipment is the one you use."
Dr. Manlove
© 2009 George Manlove, DC All rights reserved.
Disclaimer: The entire contents of this website are based upon the opinions of Dr. Manlove, unless otherwise noted. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Manlove. Dr. Manlove encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
These statements have not been evaluated by the Food and Drug Administration. Products discussed in these articles are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using any product.
