| New research discoveries show that the most | | | | Running & swimming were placed in the |
| effective form of exercise is high-intensity | | | | high-intensity category. |
| anaerobic exercise (as contrasted steady-paced | | | | Of the 252 deaths that occurred during the 10 |
| low-intensity exercise like walking) is not your | | | | year study, 75% were linked to heart disease |
| grandmother's walk around the block. | | | | and stroke. And cancer accounted for 25%. |
| Researchers show we can unleash | | | | Conclusion: Walking 30 minutes five times a week |
| exercise-induced growth hormone release with 10 | | | | is not enough to prevent early death from heart |
| to 30 seconds of higher intensities of exercise. | | | | disease. Moderate-intensity also failed to reduce |
| The most powerful body-fat-cutting, | | | | premature deaths. |
| muscle-toning, anti-aging substance known in | | | | Only the highest levels of exercise intensity |
| science, growth hormone, is produced by the | | | | lowered death rates. |
| body with this type of exercise. | | | | Solution - add anaerobic exercise...wisely |
| Running, cycling, swimming, cross country skiing, | | | | Be wise. Don't read this and go run a 200 meter |
| and power walking can be made to be anaerobic | | | | sprint full speed. Pulling a hamstring or killing |
| if the intensity is raised to a level where it gets | | | | yourself to improve fitness misses the point. |
| you "good-and-winded." If your favorite form of | | | | Anaerobic exercise is the most productive form |
| exercise is capable of getting you winded quickly, | | | | of exercise, and should be a part of every fitness |
| this is "anaerobic exercise" and capable of reaching | | | | routine. However, anaerobic exercise is also the |
| the growth hormone release benchmarks cited in | | | | most dangerous form of exercise. Physician |
| the research. | | | | clearance is a must. |
| It's no secret that several well-known entertainers | | | | A progressive build-up program - from low, to |
| take growth hormone (GH) injections for its body | | | | moderate, to high-intensity - is necessary. The |
| fat cutting, muscle toning, youth rejuvenating | | | | progressive build-up will help prevent injury, and it |
| properties, but there can be serious side-effects | | | | will condition and develop the body so you can |
| from GH injections. Now we know there's a | | | | receive all the benefits from increasing |
| better way. | | | | exercise-induced growth hormone. |
| Unquestionably "natural" | | | | Workouts designed unleash the most powerful |
| Natural is always best. And producing growth | | | | body fat cutting,muscle toning substance known in |
| hormone from high-intensity exercise is | | | | science! |
| unquestionably "natural." | | | | Researchers show that HGH can be increased in |
| Growth hormone injections are given to children | | | | men by as much as 530 percent through sprinting |
| with clinical stature growth problems to help them | | | | activities. Anaerobic sprint workouts can be done |
| grow normally. Growth hormone does not make | | | | in many different ways -- running, swimming, |
| adults grow taller." For middle-age adults, GH can | | | | cycling, cross-country skiing. If your favorite |
| reverse several measurable clinical factors of the | | | | cardio machine -- stepper, elliptical, cycle or |
| middle-age bulge - officially named "the | | | | treadmill -- will get you out of breath by pumping |
| somatopause" by researchers. | | | | hard and fast, it will get the job done! |
| The middle-age somatopause is signified by | | | | Sprint 8 Workout |
| energy decline, weight-gain (around the middle, | | | | The basic workout is the Sprint 8 Workout, which |
| and hips), loss of muscle, and wrinkled skin after | | | | is performed by running. |
| the age of 30. | | | | After a 10-minute warm up that includes some |
| Researchers report; | | | | 30-second stretch-hold positions for the |
| "Aging is often associated with a progressive | | | | hamstrings and Achilles, begin the first of eight |
| decrease in the volume and, especially, the | | | | 60-meter (70-yard) sprints. You can mark off 70 |
| intensity of exercise. A growing body of evidence | | | | yards on a 100-yard football field or track or just |
| suggests that higher intensity exercise is effective | | | | sprint mailbox to mailbox. |
| in eliciting beneficial health, well-being and training | | | | Sprinting doesn't mean running "all out." It means |
| outcomes. In a great many cases, the impact of | | | | running hard enough to get you out of breath on |
| some of the deleterious effects of aging could be | | | | each sprint. The first sprint should be at 30 |
| reduced if exercise focused on promoting | | | | percent speed (a little faster than jogging). During |
| exercise produced growth hormone." | | | | the sprint, progressively move toward 50 percent |
| ("The exercise-induced growth hormone response | | | | speed/intensity. On the second sprint, start at 35 |
| in athletes," Godfrey, Sports Med. | | | | percent speed and progressively move toward 55 |
| 2003;33(8):599-613.2003). | | | | percent speed. To avoid injury, it's important to |
| Can you handle the truth about fitness? | | | | spend at least 10 yards slowing down. |
| Here's the truth. Being overweight causes cancer. | | | | After each sprint, walk -- don't jog -- back to the |
| The researchers aren't talking just about obesity; | | | | starting line. Walking enables you to recover so |
| they mean obesity and being medically | | | | you can put more intensity into the next sprint. |
| "overweight." | | | | Spend at least 1.5 minutes (but no more than two |
| Being overweight, which is different than obesity, | | | | minutes) walking and recovering between each |
| now accounts for 14 to 20% of deaths by | | | | sprint. |
| cancer, report researchers in a major new study, | | | | Whatever you do, don't do this! |
| ("Overweight, obesity, and mortality from cancer | | | | Don't start with a hard, all-out sprint. While |
| in a prospectively studied cohort of US adults," | | | | anaerobic fitness training is clearly the most |
| 2003, Calle). | | | | productive type of training, it's also the most |
| This wasn't a small, out-of-context study | | | | dangerous. Hamstring pulls are a primary target. |
| conducted over a few months. Over 900,000 | | | | Anyone with a heart condition or medical problem |
| adults were studied for 16 years. Researchers | | | | should get a physician's clearance before |
| estimate that more than 90,000 cancer deaths | | | | performing anaerobic exercise. Even young |
| each year could be avoided if every American | | | | athletes should progressively ease into sprinting |
| maintained a healthy weight: | | | | workouts. It takes at least eight weeks to |
| "We estimate that current patterns of | | | | progressively build your fast-twitch muscle fiber. |
| overweight and obesity in the U.S. could account | | | | The goal is to go hard enough and fast enough |
| for 14 percent of all deaths from cancer in men | | | | (without pulling anything) to get totally out of |
| and 20 percent of those in women." | | | | breath on each sprint. If it takes more than 30 |
| The study also shows that the risk of dying from | | | | seconds to get out of breath, you'll need to find a |
| cancer - caused from being overweight - is 52% | | | | way to raise the intensity. |
| greater than men of normal weight. And it's 62% | | | | Cycling Sprint 8 Workout |
| higher for women, and all the more reason to | | | | The Sprint 8 Workout can be performed by |
| start and maintain a lifestyle that makes fitness | | | | cycling outside or at the gym. The recumbent |
| training a priority. | | | | bike is a favorite for those with bad knees and |
| Walking just doesn't do it... | | | | back problems. |
| Low-intensity forms of exercise - like walking and | | | | When you ride something that supports your |
| bowling - are great ways to begin exercise for | | | | body weight, it typically lessens the intensity. You'll |
| inactive. But don't be misled. The research is clear. | | | | need to ride just a little longer than if you were |
| This form of exercise doesn't compare to the | | | | running. However, if your sprint lasts more than |
| benefits of high-intensity anaerobic exercise. We're | | | | 30 seconds, the intensity level needs to be |
| talking about the difference between kindergarten | | | | increased or you may miss the anaerobic |
| and college. | | | | threshold. For example, pedaling 20 to 30 seconds |
| Low-intensity exercise is absolutely necessary as | | | | on a recumbent bike is equal to running 70 yards |
| a starting point, but it needs to be the starting | | | | in sprints in 8 to 12 seconds. |
| point and a stepping stone that leads to | | | | Pool Sprint 8 Workout |
| moderate-intensity exercise, which in turn, needs | | | | Swimming hard and fast for 25 meters, then |
| to be a stepping stone for high-intensity anaerobic | | | | swimming easily for 25 meters, is similar to |
| exercise. | | | | running the Sprint 8 workout. Make every swim |
| Low-intensity does not prevent death from heart | | | | sprint a little more intense than the previous one. |
| disease | | | | Cross-country Skiing Sprint 8 Workout |
| For years, the gold standard for exercise was 30 | | | | Whether you're cross-country skiing in the |
| minutes of activity a day. And walking for 30 | | | | mountains or in your gym on an elliptical trainer, |
| minutes a day was said to be adequate enough | | | | the same principles apply -- high action sprinting |
| to delay heart disease and premature death. | | | | for 30 seconds followed by an easy pace for 1.5 |
| Researchers now disagree. | | | | minutes. |
| A new study of 2,000 men over 10 years | | | | Don't Throw Away the Yoga Mat |
| destroys the low-intensity, walking standard. | | | | Improving flexibility though stretching and other |
| Researchers show that low-intensity does nothing | | | | less intense forms of exercise will not release |
| to prevent death from heart disease. | | | | HGH. However, you'll need flexibility and strength |
| Nearly 2,000 men, ages 45 to 59, were tracked | | | | to perform your anaerobic workouts. So don't |
| for 10 years. Initially, none of the men had any | | | | throw away the yoga mat or stop weight-training. |
| evidence of heart disease. Exercise was | | | | Simply add an anaerobic Sprint 8 Workout to |
| performed and measured by three levels of | | | | your fitness plan. You'll unleash the most powerful |
| intensity; low, moderate, and high. | | | | body-fat-cutting, muscle-toning substance known |
| Low-intensity included walking & bowling. Golf | | | | in science! |
| & dancing qualified as moderate-intensity. | | | | |