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Exciting new 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.
As
children, this hormone makes us grow taller. When we reach our full height,
however, this hormone actually changes roles. As adults, growth hormone
doesn’t make us grow. It cuts body fat and trims inches. Growth hormone thus
becomes the “fitness hormone” for middle-age and older adults.
Short, Fast and Anaerobic
Researchers show that growth hormone can be increased 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, even power walking. 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!
The Sprint 8 Workouts
"Just turn on the Sprint 8 Audio and do any
of the following workouts"
The
basic workout is the Sprint 8 Workout like we do at camp, which may be performed by running or
on your favorite piece of cardio equipment.
Running the Sprint 8
After a minimum 10-minute warm up, begin the first of eight 60-meter
(70-yard) sprints. You can mark off 70 yards on a 100-yard football field,
track, or step off the distance between mailboxes. The goal being to
"sprint" for 30 seconds.
In
this case, sprinting doesn’t mean running “all out.” It means running fast
enough to get you really winded on every 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 40 percent speed and progressively run toward 60 percent speed.
Third sprint, start at 50 percent and build to 70 percent. To avoid injury,
it’s important to spend at least 10 yards slowing down at the end of each
sprint.
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.
Whatever you do, don’t do this!
Don’t start with a hard, all-out running 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 treadmill
style
The Sprint 8 Workout . First, raise the treadmill 5 degrees
for increased intensity. Then punch 8 mph on the treadmill and go from
slow-walking…to fast-walking…to jogging…to sprinting. Hold the sprint at a
high-intensity level for 30 seconds. Then, punch 1.8 mpg, and jog down
to walking speed for a 1.5 minute recovery between the 8 sprints.
Power Walking Sprint 8
Workout
Power walking 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 minutes of recovery.
Sprint 8 in the Pool
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 the
Sprint 8
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.
Cycling Sprint 8 Workout
The
Sprint 8 can be performed by cycling outside or in the gym on cardio cycling
machines. The recumbent bike is a favorite for those with bad knees and back
problems (sitting back, peddling with feet in front).
Don’t Throw Away the Yoga Mat
Improving flexibility though stretching and other less intense forms of
exercise will not release growth hormone. However, you’ll need flexibility
and strength in order to perform 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 and you’ll unleash the most powerful body-fat-cutting,
muscle-toning, anti-middle-aging substance known in science… ..naturally!
Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness
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