Research cited in the first edition of Ready, Set, GO! Synergy Fitness was complete enough to draw hard conclusions about the type of fitness program that would make the body increase anti-aging, anti-MIDDLE-aging, and athletic performance improving growth.hormone. But, the research didn’t specifically test sprinting until the 2nd edition was printed.

The Ready Set Go Fitness Sprint 8 can be performed many different ways. Whatever the method, the goal is to reach all four critical benchmarks necessary for growth.hormone release.

Running the Sprint 8 Workout

Running 60 meters (70 yards of a 100 yard football field) and progressively building the intensity on each of 8 sprints is the basic running program. Each sprint is followed by a 1.5 to 2 minute walk-back recovery.

While this workout takes around 20 minutes, you only reach maximal, high-intensity effort for generally less than two minutes of the 20 minute program.

The Sprint 8 can be performed while swimming, cycling, XC skiing, or even power walking. It can be done in the gym on an elliptical trainer, stationary bike, recumbent bike, or a treadmill. The best way however, is to do the Sprint 8 on a hone cardio unit made by Vision Fitness that features the Sprint 8.
Just push the Sprint 8 button and you're on your way to a great 20-minute workout (www.visionfitness.com).

The difference between the sprinting times running versus cycling is simple. When you ride something that supports bodyweight, it lessens the intensity. And this means that to reach all four growth.hormone release benchmarks, you’ll need to ride just a little longer than if you were running. (Full details are in Chapter 8, The Sprint 8).

Example: running eight repetitions of 60 meter sprints in 8 to 12 seconds (depending on fitness level) will reach the growth.hormone release benchmarks, and so will 8 repetitions of 30 seconds of cycle sprints (that has additional resistance to make the 30-seconds very difficult). Because you're your bodyweight is supported, the intensity is less than running (and carrying all your body weight), so you need to sprint for 30-seconds when on a cardio machine. But, I have learned through the years that if you can sprint for more than 30-seconds on a cardio unit, the sprint is not intense enough.

Landmark Research

Researchers compared growth hormone levels in several ways — resting, after a single 6 second cycle sprint, and after a 30 second cycle sprint. They also measured growth hormone for hours afterwards to see how long growth.hormone stayed in participant’s bodies after exercise. (The time course of the human growth hormone response to a 6s and a 30s cycle ergometer sprint, 2002, Stokes).

The Results

The 6 second sprint method did move HGH some.  But it didn’t come close to the body’s potential to release this powerful hormone. As Ready, Set GO! Synergy Fitness reported, it takes at least 8 seconds of high-intensity to typically reach lactic acid (a mission critical HGH release benchmark).

The 30 second all-out effort cycle sprint experiment increased HGH by 530% over resting baseline.  And the 30 second sprint produced a response 450% greater than the lesser intensity sprint. (A summary of this study can be seen at the National Institutes of Health, link below.)

Like earlier research studies, growth.hormone stayed elevated for 1.5 to 2 hours after the sprint program.

There are additional cardio benefits with the Sprint 8. Typically, Sprint 8 will keep the heart rate above cardio target heart rate for most of the 20 minute workout, which multi-tasks and accomplishes two workouts (aerobic and anaerobic) in a short amount of time. If time-crunched adults can find a way to squeeze in 20 minutes, they'll get two workouts in one with this method.

The take home

If you want the wonderful benefits of exercise-induced growth.hormone, this workout is the NATURAL choice.

Have a great day!

Phil Campbell, M.S., M.A.
Author Ready, Set, GO! Synergy Fitness

MORE INFO

National Institutes of Health research cited in newsletter,
RESEARCH SUMMARY

Ready, Set, GO! Synergy Fitness - 2nd Edition The comprehensive fitness training guide, 384-pages, 300 photo-illustrations, $19.95 Ordering information here Order an autographed copy online toll free - 1 (866) 565-3311