New research discoveries show that the most effective form of exercise for healthy adults is vigorous cardio exercise (Sprint 8 cardio). Researchers show that we can unleash a significant release of exercise-induced growth.hormone with 10 to 30 seconds of high-intensity cardio exercise. And growth.hormone is most powerful body-fat-cutting, muscle-toning, anti-aging substance known in science.
The great news is that growth.hormone is produced by the body naturally with sprint cardio, and Sprint 8 cardio doesn't take much time - only 20 minutes, three times a week.
Running, cycling, swimming, cross-country skiing, and power walking can be made to be anaerobic for the Sprint 8 cardio workout, if the intensity is raised during the cardio sprint aspect of the program to a level where it gets you "really winded" in 30 seconds or less.
If you're doing cardio on a cardio machine at home, or in the gym, Sprint 8 can be modified for any location - if it's capable of getting you winded in 30 seconds or less. When you are moving fast and hard during cardio exercise, your muscles recruit more muscle fiber (the fast fiber, which is approx. half of your muscle fiber) and your heart has to work really hard and fast to supply oxygen to more muscle fiber.
When your lungs can't get enough oxygen to your body for energy and you get winded very quickly, this is anaerobic exercise, and the goal of Sprint 8 cardio. And this is the type of exercise that is capable of reaching the growth.hormone release benchmarks cited in the research.
reason that several well-known entertainers, and professional athletes
take growth.hormone injections. It improves performance and it has body
fat-cutting, muscle-toning, energy-improving properties, but there can
be serious side-effects. However, recent discoveries about exercise show
us that there is a better way to get the benefits of growth.hormone. And
Sprint 8 cardio gets the job done.
Can you handle the truth about exercise?
Here's the truth. Being overweight is shown in the research to cause cancer. The researchers aren't talking about obesity, they are talking about being medically "overweight," which is far less than obesity. And it accounts for 14 to 20% of deaths by cancer, report researchers in a major 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:
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.
does not prevent death
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. Not true, report researchers.
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.
highest levels of exercise intensity lowered death rates.
Sprint 8 Cardio Solution
Long & slow forms of cardio - like walking - is a great way for someone who is inactive to begin, but don't be misled. The research is clear. This form of exercise doesn't compare to the benefits of anaerobic exercise. We're talking about the difference between kindergarten and college.
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 - 20 minutes, three times a week.
Add Sprint 8 cardio 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 it should be a part of every fitness routine. However, anaerobic exercise is also the most dangerous form of exercise. Physician clearance is a must.
The reason my book is named Ready, Set, GO! Synergy Fitness, is because this type of exercise requires a "ready" and "set" phase of learning before jumping into the "GO" phase. There are truly synergistic gains available when targeting exercise-induced growth.hormone, but Sprint 8 requires preparation.
I called on 35 years of experience and two advanced degrees, and spent two years of full-time researching and writing to produce the book that has over 300 photo illustrations to show readers exactly how to perform the exercises in five different fitness programs based on five different levels of fitness. It's not a good idea to skip the "Ready, Set," stages.
Sprint 8 cardio requires a progressive build-up program - from low, to moderate, to high-intensity. The progressive build-up will help prevent injury, and it will condition and develop the muscles in the body, and your heart muscle, so you can receive all the benefits from increasing exercise-induced growth.hormone for a lifetime.
Have a great day!
Campbell, M.S., M.A., C-PT,
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NOTE: The purpose of this newsletter is to expand thinking about fitness as an informational source for readers, and is not medical advice. The newsletter has not been approved by the FDA. Before attempting the Ready Set Go Fitness program, the Sprint 8 Workout, or any high-intensity exercise program, consult your physician. This is not just a liability warning, it's wise to have a baseline medical exam before beginning a fitness program. Make your physician a partner in your fitness improvement plan.