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X-iser - Burst Trainingxiser burst training

We highly recommend burst training/the x-iser machine in our nutritional practice. We have seen some amazing results with increases in energy, weightloss and overall mood enhancement.
~Nutritional Healing Tech. Inc.

Why Use; Which body is better for Health and Performance?

xiser burst training

CLICK HERE for more information on the Xiser

 

How It Works

xiser burst trainingThe X-iser Machine®… not your typical stepper!

With our busy lifestyles finding an efficient and effective fitness solution is very important. Each person has a different reason for working out. Whether it is weight loss, a time issue, increasing athletic performance or just wanting to look and feel younger we have the solution for you. The X-iser Machine® offers a total body workout in a compact, time efficient package.

Imagine you are going to sprint up a flight of stadium stairs. In less than one minute you will find yourself out of breath, your heart racing and you will be exhausted. This workout method is one of the best ways to burn calories, improve cardio conditioning and coordination. In fact, it is well documented in science that sprint training is far more effective for weight loss, health and performance. The unfortunate reality is most of us do not have the time or desire to go outside and sprint as hard as we can up a flight of stadium steps. The X-iser Machine® provides everyone the ability to sprint train utilizing a quick, safe and non impact movement with the portability to do it anywhere. With the unique design and adjustable speed setting, The X-iser® is great for any age and fitness level because it responds to your effort and ability.

The X-iser® provides training effect that few have ever experienced with any other physical activity, let alone a piece of exercise equipment. It was engineered to ensure correct hip and knee alignment, providing an optimal, impact free workout. The hands-free design promotes the development of stabilizer muscles and correct posture, thus improving balance. The nature of the hydraulics on the machine allows for a technique that produces a "static equilibrium", high-frequency stepping action. What actually happens is, the body's center of mass (waist line) stays constant (meaning from the waist up you don’t move). Imagine balancing a glass of water on your head while the legs are stepping as fast as you can (that is 300 + steps in a minute for an elite athlete).

What makes this unique, is that in order to prevent the body's center of mass from moving up and down (as we see with all other stepping activities) both legs have to work equally against each other, on both the up and down strokes of the stepping action. This "no recovery" protocol leads to tremendous strength gains, while the rapid left to right stepping causes tremendous neuromuscular development that transfers to unparalleled gains in performance. In addition, because of the cardiovascular demand of this challenging exercise, the aerobic AND anaerobic systems are both dramatically challenged, improving overall conditioning.

Numerous additional exercises are possible to introduce due to the unit’s size, portability, and uniquely connected hydraulic system. Although the X-iser Machine® and the X-iser® programs are versatile and cost effective, the machine's unique ability to train the lower body in "static equilibrium" is what sets it apart from every other commercial or consumer product available in the marketplace today. Once you have experienced The X-iser® you will have a full appreciation of the benefits. In summary, nothing can improve strength, balance and coordination, speed and overall conditioning as safely and as efficiently as The X-iser Machine®.

 

Science of Xiser

The X-iser Machine is the perfect solution for Sprint Inteval 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

 

History of Xiser

History Of The Machine
The history of all stepping machines dates back to the results of two research projects conducted at the University of Alberta, Canada in 1977 by Dr. Juris Terauds, Professor of Biomechanics. Through this research came the invention of The X-iser Machine™ and the founding of X-iser Industries by Dr. Terauds.

The X-iser Machine™ was unveiled by X-iser at the National Sporting Goods Show in Chicago, 1991 and shown again at the Atlanta Super Show in 1992.

The X-iser machine™ was recognized as the best value fitness innovation of 1992 by U.S. News & World Report (January, 1993).

The X-iser Machine™, invented and patented by Dr. Terauds, is the most practical, efficient, and biomechanically sound stepping machine available today. Thorough research of all aspects and parameters of stepping and the biomechanical efficiency of The X-iser Machine™ was conducted by world renowned experts in the field of Biomechanics. These experts included Dr. Hans J. Gros of the University of Stuttgart in Germany, Dr. Iraklis Tsarouchas of the University of Teseloniki in Greece, Dr. Anthony Bauer of Lakehead University in Thunderbay, Canada, as well as Dr. Pierre Garvais and Dr. Juris Terauds of the University of Alberta in Canada.

The X-iser Machine™ was engineered to ensure correct hip and knee alignment, providing an optimal, impact free workout. The hands-free design promotes the development of stabilizer muscles and correct posture, thus improving balance.

The X-iser Machine™ is the only stepper available with true variable resistance. First, an adjustable valve enables the user to adapt step velocity/intensity in accordance with body weight. Second, the patented interactive variable resistance hydraulic system allows The X-iser Machine™ to respond to one's every step (at any given intensity setting, the force exerted by the user will equal the force returned by the machine).

The X-iser Machine™ is constructed of an aluminum aircraft alloy that not only makes it durable but also extremely lightweight (14 lbs). The machines weight and portability makes for easy storage and enables the owner to take it where ever they need to be.

The best exercise machine is the one that will be used. In combination, The X-iser Machine™ and the Short Burst Exercise Program™ produce the most practical and efficient exercise system available on the market today. This system will allow the American public to achieve their essential fitness goals in spite of the overwhelming demands and time constraints of today's society. "I don't have the time to exercise" is no longer a valid excuse.

The X-iser Machine™ comes with a genuine five year consumer warranty because we at X-iser realize that proper health and fitness requires a serious commitment.

 

Xiser - Frequently Asked Questions


If the science shows that high-intensity Burst Training is better, then why don’t I hear about it more often?
I agree that most people are unaware of this research. However, this topic is getting more and more media coverage every day. A quick Google search on High-Intensity Interval Training or HIIT will make you aware of its effectiveness and how much attention it is getting. Daytime TV shows are also starting to cover the topic, and virtually every fitness training organization understands and now promotes this method of exercise. This is "old hat" to any exercise physiologist who studies the scientific literature. However, your question highlights just how long it can take to get the information to the general public. There are a number of reasons for this. The most obvious is that the media does not usually use scientists scanning the scientific literature as a source for their stories. Instead, they use less-informed sources, including the fitness industry and medical doctors who have little or no training in exercise physiology.

You can read more in my article "Sports Conditioning" about why early sports science research sent scientists and media "messengers" down a misleading path that was contrary to human development and nearly all sports. Essentially this early research took such a foothold in the fitness community that it takes time to undo. When I first began touting Burst Training at fitness conventions in 1995, I received some strange looks. This is no longer the case. It is now well accepted by top conditioning coaches and trainers around the world that Burst Training or HIIT is the most effective form of training, and it will soon be common knowledge to the general population. In the meantime, we and others are doing our best so you hear about HIIT more often!

If I have bad knees can I use The X-iser Machine?
Bad knees come in a number of shapes and sizes, so it depends on the problem. First, The X-iser Machine is used around the world for knee rehabilitation, and is endorsed by orthopedic surgeons and physical therapists for this very purpose. In many cases the X-iser will fix bad knees. However, there will be occasions when The X-iser is not recommended. An example is a meniscal tear, which "locks" when trying to step – particularly when using the short burst form. In these cases, The X-iser Machine can be used in a backward or seated position, allowing for an improvement in functional strength of the knee while alleviating stress on the knee. In addition, the non-weight-bearing exercises done in the Core 4 Program on The X-iser Machine can be done regardless of knee issues. So The X-iser Machine can provide a way to burn calories and strengthen muscles for those with bad knees struggling to find an effective mode of exercise.

How can I lose weight exercising a just a few minutes a day?
This is a great question. Mainstream has not caught up to the latest research on fat burning and exercise. When scientist compared traditional cardio (30-60 minutes aerobic exercise) to sprint training (20-60 second sprints) they found sprint training can burn the same calories in 1/15th of the time. New studies also revealed that hormones play an important role in weight loss as well. Traditional cardio produces a lot of stress hormones (cortisol) that make your body store fat, while sprint training stimulates growth hormone, the elixir of youth, which helps build bones and muscle while burning fat. Another interesting note from the research is what happens to energy burning after exercise. When you do traditional cardio your body burns fat during exercise, but after the exercise you body will use carbohydrates to replace that fat in order to be ready for the next bout of exercise. This means you only burn fat during exercise. When you do sprint training you burn carbohydrates during exercise and fat afterwards. This means you become more of a fat burner throughout the day. To examine some of the research, please visit our website www.xiser.com or you can read the “Hormonal Weight Loss” article included in the packet.

 

I thought I had to do aerobic exercise for 30 minutes to an hour to have a healthy heart and lungs?
Another great question. Again, mainstream is not up to date on the research. Intensity, not duration, affects the body’s adaptation to exercise. So it’s not how long you do it, it is how hard you do it, quality over quantity. One study found as long as the intensity is sufficient you can double your cardiovascular condition in just 8 minutes a week of sprint training. Coming back to hormones again, stress hormones will cause the body to become more inflammatory leading to increased risk for chronic disease including heart disease. What scientists have found is sprint training produces an anti-inflammatory affect on the body. This means it can reduce the chance of heart disease much more than the long traditional cardio. They also found that it is even safe for post heart bypass patients to do sprint training. For more in depth look at this please read the “Exercise is Medicine” article in the packet. You can also visit our website.

Why does the X-iser seem to have a smaller step height (range of motion) compared to most other steppers and climbers?
The pedals on The X-iser Machine have a step height of eight inches, which equates to a varied range of motion at the knee joint depending upon height, body form and foot position on the machine. Although the range of motion has been biomechanically optimized, many individuals mistakenly compare the range of motion to other stepping-type machines that have a larger range of motion, assuming that a larger range of motion is better. Essentially, using a larger range of motion than The X-iser Machine is unnecessary and increases the risk of injury.

I don’t have very good balance; do you have a handrail or something to hold onto while stepping on The X-iser Machine?
One of the great benefits of the X-iser Machine is its ability to challenge balance and thus improve it. This is an extremely important component of health, given that falling down is the number one cause of death in the elderly. If you don't have much balance in the first place, then support is important in the early stages of using the machine. It is important to realize, however, that you do not need a handrail or support bars to use The X-iser Machine. Simply place the machine next to a wall or countertop, which will provide fingertip support. This is sufficient to provide support but still allow balance improvement. You will progress from constant touching of the support to intermittent touching to not needing support. This sequence can progress in a surprisingly short period of time – in some cases as little as a day or two.


 

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