New research discoveries show that the most effective form of exercise is high-intensity anaerobic exercise (as contrasted steady-paced low-intensity exercise like walking) is not your grandmother's walk around the block.
Researchers show we can unleash exercise-induced growth hormone release with 10 to 30 seconds of higher intensities of exercise. The most powerful body-fat-cutting, muscle-toning, anti-aging substance known in science, growth hormone, is produced by the body with this type of exercise.
Running, cycling, swimming, cross country skiing, and power walking can be made to be anaerobic if the intensity is raised to a level where it gets you "good-and-winded." If your favorite form of exercise is capable of getting you winded quickly, this is "anaerobic exercise" and capable of reaching the growth hormone release benchmarks cited in the research.
It's no secret that several well-known entertainers take growth hormone (GH) injections for its body fat cutting, muscle toning, youth rejuvenating properties, but there can be serious side-effects from GH injections. Now we know there's a better way.
Unquestionably "natural"
Natural is always best. And producing growth hormone from high-intensity exercise is unquestionably "natural."
Growth hormone injections are given to children with clinical stature growth problems to help them grow normally. Growth hormone does not make adults grow taller." For middle-age adults, GH can reverse several measurable clinical factors of the middle-age bulge - officially named "the somatopause" by researchers.
The middle-age somatopause is signified by energy decline, weight-gain (around the middle, and hips), loss of muscle, and wrinkled skin after the age of 30.
Researchers report;
"Aging is often associated with a progressive decrease in the volume and, especially, the intensity of exercise. A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of aging could be reduced if exercise focused on promoting exercise produced growth hormone."
("The exercise-induced growth hormone response in athletes," Godfrey, Sports Med. 2003;33(8):599-613.2003).
Can you handle the truth about fitness?
Here's the truth. Being overweight causes cancer. The researchers aren't talking just about obesity; they mean obesity and being medically "overweight."
Being overweight, which is different than obesity, now accounts for 14 to 20% of deaths by cancer, report researchers in a major new study, ("Overweight, obesity, and mortality from cancer in a prospectively studied cohort of US adults," 2003, Calle).
This wasn't a small, out-of-context study conducted over a few months. Over 900,000 adults were studied for 16 years. Researchers estimate that more than 90,000 cancer deaths each year could be avoided if every American maintained a healthy weight:
"We estimate that current patterns of overweight and obesity in the U.S. could account for 14 percent of all deaths from cancer in men and 20 percent of those in women."
The study also shows that the risk of dying from cancer - caused from being overweight - is 52% greater than men of normal weight. And it's 62% higher for women, and all the more reason to start and maintain a lifestyle that makes fitness training a priority.
Walking just doesn't do it...
Low-intensity forms of exercise - like walking and bowling - are great ways to begin exercise for inactive. But don't be misled. The research is clear. This form of exercise doesn't compare to the benefits of high-intensity anaerobic exercise. We're talking about the difference between kindergarten and college.
Low-intensity exercise is absolutely necessary as a starting point, but it needs to be the starting point and a stepping stone that leads to moderate-intensity exercise, which in turn, needs to be a stepping stone for high-intensity anaerobic exercise.
Low-intensity does not prevent death from heart disease
For years, the gold standard for exercise was 30 minutes of activity a day. And walking for 30 minutes a day was said to be adequate enough to delay heart disease and premature death.
Researchers now disagree.
A new study of 2,000 men over 10 years destroys the low-intensity, walking standard. Researchers show that low-intensity does nothing to prevent death from heart disease.
Nearly 2,000 men, ages 45 to 59, were tracked for 10 years. Initially, none of the men had any evidence of heart disease. Exercise was performed and measured by three levels of intensity; low, moderate, and high.
Low-intensity included walking & bowling. Golf & dancing qualified as moderate-intensity. Running & swimming were placed in the high-intensity category.
Of the 252 deaths that occurred during the 10 year study, 75% were linked to heart disease and stroke. And cancer accounted for 25%.
Conclusion: Walking 30 minutes five times a week is not enough to prevent early death from heart disease. Moderate-intensity also failed to reduce premature deaths.
Only the highest levels of exercise intensity lowered death rates.
Solution - add anaerobic exercise...wisely
Be wise. Don't read this and go run a 200 meter sprint full speed. Pulling a hamstring or killing yourself to improve fitness misses the point.
Anaerobic exercise is the most productive form of exercise, and should be a part of every fitness routine. However, anaerobic exercise is also the most dangerous form of exercise. Physician clearance is a must.
A progressive build-up program - from low, to moderate, to high-intensity - is necessary. The progressive build-up will help prevent injury, and it will condition and develop the body so you can receive all the benefits from increasing exercise-induced growth hormone.
Workouts designed unleash the most powerful body fat cutting,
muscle toning substance known in science!
Researchers show that HGH can be increased in men by as much as 530 percent through sprinting activities. Anaerobic sprint workouts can be done in many different ways -- running, swimming, cycling, cross-country skiing. If your favorite cardio machine -- stepper, elliptical, cycle or treadmill -- will get you out of breath by pumping hard and fast, it will get the job done!
Sprint 8 Workout
The basic workout is the Sprint 8 Workout, which is performed by running.
After a 10-minute warm up that includes some 30-second stretch-hold positions for the hamstrings and Achilles, begin the first of eight 60-meter (70-yard) sprints. You can mark off 70 yards on a 100-yard football field or track or just sprint mailbox to mailbox.
Sprinting doesn't mean running "all out." It means running hard enough to get you out of breath on each sprint. The first sprint should be at 30 percent speed (a little faster than jogging). During the sprint, progressively move toward 50 percent speed/intensity. On the second sprint, start at 35 percent speed and progressively move toward 55 percent speed. To avoid injury, it's important to spend at least 10 yards slowing down.
After each sprint, walk -- don't jog -- back to the starting line. Walking enables you to recover so you can put more intensity into the next sprint. Spend at least 1.5 minutes (but no more than two minutes) walking and recovering between each sprint.
Whatever you do, don't do this!
Don't start with a hard, all-out sprint. While anaerobic fitness training is clearly the most productive type of training, it's also the most dangerous. Hamstring pulls are a primary target. Anyone with a heart condition or medical problem should get a physician's clearance before performing anaerobic exercise. Even young athletes should progressively ease into sprinting workouts. It takes at least eight weeks to progressively build your fast-twitch muscle fiber.
The goal is to go hard enough and fast enough (without pulling anything) to get totally out of breath on each sprint. If it takes more than 30 seconds to get out of breath, you'll need to find a way to raise the intensity.
Cycling Sprint 8 Workout
The Sprint 8 Workout can be performed by cycling outside or at the gym. The recumbent bike is a favorite for those with bad knees and back problems.
When you ride something that supports your body weight, it typically lessens the intensity. You'll need to ride just a little longer than if you were running. However, if your sprint lasts more than 30 seconds, the intensity level needs to be increased or you may miss the anaerobic threshold. For example, pedaling 20 to 30 seconds on a recumbent bike is equal to running 70 yards in sprints in 8 to 12 seconds.
Pool Sprint 8 Workout
Swimming hard and fast for 25 meters, then swimming easily for 25 meters, is similar to running the Sprint 8 workout. Make every swim sprint a little more intense than the previous one.
Cross-country Skiing Sprint 8 Workout
Whether you're cross-country skiing in the mountains or in your gym on an elliptical trainer, the same principles apply -- high action sprinting for 30 seconds followed by an easy pace for 1.5 minutes.
Don't Throw Away the Yoga Mat
Improving flexibility though stretching and other less intense forms of exercise will not release HGH. However, you'll need flexibility and strength to perform your anaerobic workouts. So don't throw away the yoga mat or stop weight-training. Simply add an anaerobic Sprint 8 Workout to your fitness plan. You'll unleash the most powerful body-fat-cutting, muscle-toning substance known in science!
More info on how to increase exercise-induced growth hormone http://www.readysetgofitness.com
National Institutes of Health Research links cited in article:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12797841&dopt=Abstract
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10961960&dopt=Abstract
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12711737&dopt=Abstract
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11893790&dopt=Abstract
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