The exercise and fitness newsletter that covers exciting new topics such as: exercise intensity, exercise plans, weight training, fitness hormone, cross country skiing, yoga, strength training, running, plyometrics, sprinting, endurance training, supplements, stretching, plyometrics, cardio, kick-boxing, masters track & field

The Sprint 8 Workout can be performed
in many different ways.


Researchers show that high-intensity, anaerobic fitness training makes the body produce anti-aging, anti-MIDDLE-aging, athletic performance improving growth hormone NATURALLY, (Impact of acute exercise intensity on pulsatile growth hormone release in men, 2000, Pritzlaff).

All Five Levels of the Ready Set GO Fitness program have a version of the Sprint 8 Workout based on age, conditioning, and training experience. This workout is perfect for time-crunched adults because it only takes 20-minutes.

In the truest form, the Sprint 8 Workout means you progressively run 8 sprints for 60 meters (70 yards) in 8 15 seconds with a 1.5 to 2 minute walk-back recovery between the sprints. Running is just one of the ways you can perform the Sprint 8 Workout.

Injury Prevention

It's important to spend at least 6 to 8 weeks progressively building up to the Sprint 8 Workout, and warm-up before every workout, (details are in Accelerating Growth Hormone with Anaerobics, Chapter 8, Ready, Set, GO! Synergy Fitness). And it's always a good idea to obtain physician clearance prior to beginning a fitness program.

THERE ARE MANY WAYS to accomplish the Sprint 8 Workout. Dr. Steve Kail and many others, report that the recumbent bike is a great way for those with bad knees to do the Sprint 8 Workout. Its a good idea to pedal for 2 minutes to get your rhythm and warm-up prior to the first sprint. Then sprint/pedal hard for 20 - 30 seconds with 1.5 2 minutes slow-pedal recovery between the 8 sprints.

Swimming, biking, XC skiing, even power-walking up an elevated driveway will do the job, if it will get you winded. There are many ways to perform the Sprint 8 Workout.

The Take Home

To get the synergistic benefits offered by exercise-induced growth hormone, it takes high-intensity anaerobic fitness training. If you have bad knees, there should be a way to perform the Sprint 8 Workout. Be creative!

Have a great day!

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

If you need a laugh and have 8 seconds to download a 30 second video, check out: "how NOT to sprint on a treadmill"


National Institutes of Health research cited in newsletter,
Research Summary
Research Summary

Click here to learn more about the Ready Set Go Fitness program
Ready, Set, GO! Synergy Fitness
- 2nd Edition

The comprehensive fitness training guide, 368-pages,
300 photo-illustrations,

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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. 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.