The Secret to Losing Fat?- Crank up the intensity
discoveries by biomedical researchers in the areas of health and anti-aging
have begun to usher in a new paradigm in fitness training.
Research shows that high-intensity, anaerobic workouts that include the
short-burst, get-you-out-of-breath, sprinting types of exercise, will make
your body release significant amounts of the most powerful "fitness hormone"
in your body - growth hormone, or HGH.
As children, HGH makes us grow taller. When we reach our full height, however, this
hormone actually changes roles. As adults, HGH doesn't make us grow. It cuts
body fat and trims inches. HGH thus becomes the "fitness hormone" for
middle-age and older adults.
show that HGH can be increased by as much as 530 percent through sprinting
activities. Anaerobic sprint workouts can be done in many different ways --
cycling, cross-country skiing, even power
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
workout is the Sprint 8 Workout, which is performed by running.
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.
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
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.
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.
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.
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
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.
Sprint 8 Workout
can also enable you to reach the anaerobic threshold. Walk hard and fast for
30 seconds with long strides and animated arm swings. Carrying weights will
help add intensity. If you find that 30 seconds of hard walking does not get
you winded, raise the elevation.
Reminder: With all the Sprint 8 Workouts, you'll want to work hard and fast
for the sprint part, then go easy during the 1.5 to two minutes of recovery.
Skiing Sprint 8 Workout
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
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,
anti-middle-aging substance known in science!