HOW TO NOT GET CAUGHT INSIDE WHEN YOU FINALLY GET OUT OF HERE AND GO ON A SURF TRIP

HOW TO NOT GET CAUGHT INSIDE WHEN YOU FINALLY GET OUT OF HERE AND GO ON A SURF TRIP.

You are going to learn how everything you were once taught about exercise is backwards.

You are going to do something called surge training.

Surge training consists of intermittent bursts or surges of energy. It is similar to the concept of interval training only done within the time frame of a maximal output.
After a maximum output, you have shocked the body. Therefore, the body must respond. In this manner, it responds or adapts by altering hormones and physiology so that your body is burning fat and building muscle -during and after the exercise activity.
In a Surge set, you do a maximal output for a minimum of 10-15 seconds and a maximum of 60 seconds. Only elite athletes have the capacity to keep a max output for 60 seconds. Then, you recover just long enough to allow your heart rate to approximate normal or return to your resting heart rate and you surge again.
As a result of high intensity, muscle-building exercise, you will not only build muscle and burn fat during exercise, but your body will respond by doing so for hours after.  
Plus, with more muscle, your tendency is to produce more muscle, not fat. The more muscle mass you know have and surge training you have done for the past weeks every other day you should be able take on any large beach break or any rip.

SO HERE IT IS:
By doing this on a surfboard or paddle board you first need a watch with a second hand.
 Example of Surge Training while on your board:

First do a warm up paddle for a few minutes to warm up your muscles.

1) Paddle for 20 seconds as hard and as fast as you can.
2) 20 seconds of rest.
3) Repeat step 1.
4) Repeat step 2.
5) Repeat step 1.
6) Two minutes of rest.

Repeat this three to four times.
Do it every other day for two weeks before you go to Puerto, or Central America.

The more muscle mass you know have and surge training you have done for the past weeks every other day you should be able take on any large beach break or any rip.

Important notes:
*To find your training heart rate: 220 - [your age] x .75 to .85
*Stop the workout if you are not an elite athlete and your heart reaches 220 - [your age] x 1
*Always consult a physician before starting any new exercise program.

Please read on if you want to learn more about surge training,

Surge training can be done with any combination of exercises including weight training and running and is good for your body,

Here are just a few of the Benefits of high intensity, short duration Training:
*Lowers’ resting heart rate and increases Stroke Volume
*Increases HDL cholesterol
*Lowers blood pressure
*Keeps brain young by increasing circulation to the brain
*Aids detoxification, stimulates the lymphatic system
Therefore, while there are benefits to aerobic activity, the response you are left with is a broken down, fat storing, muscle wasting state.

Problems with low intensity, long duration aerobic exercise
*Raises stress hormones: The stress hormone Cortisol stimulates appetite, is catabolic (breaks down muscle), increases fat storing, and slows down or inhibits exercise recovery.
*Decreases testosterone and Human Growth Hormone (HGH) - both necessary for building muscle and burning fat.
*Decreases immune function post exercise.

Yours in health,
Dr. Craig  Kaler
Ocean Chiropractic Center 
www.oceanchiropractic.com
305-932-3773