| Article Summary:
Research cited in Ready, Set, GO! Synergy Fitness was complete enough to draw hard conclusions about the type of fitness program that would make your body increase anti-aging, anti-middle-aging, and athletic performance improving HGH. But, the research didn't specifically test sprints until now!
The Sprint 8 Workout
The Sprint 8 Workout can be performed many different ways. What ever the method, the goal is to reach all four critical benchmarks during fitness training necessary for HGH release.
Running 60 meters (70 yards of a 100 yard football field) and progressively building the intensity on each of 8 sprints is the basic program. Each sprint is followed by a 1.5 to 2 minutes 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 Workout can be performed while swimming, cycling, or even power walking. It can be done in the gym on an elliptical trainer, stationary bike, recumbent bike, or a treadmill. The only difference - when you ride something that supports your bodyweight, it generally lessens the intensity. And this means that to reach all four GH benchmarks, you'll need to ride just a little longer than if you were running. (Details are in Chapter 8, Accelerating Growth Hormone Release with Anaerobics).
Example: running eight 60 meter sprints in 8 to 12 seconds (depending on fitness level) reaches the GH benchmarks, and so does 8 sets of 20 to 30 seconds of cycle sprints.
New Landmark Research
In a new study, researchers compared growth hormone levels in several ways - resting, after a 6 second cycle sprint, and after 30 second cycle sprint.
They also measured growth hormone for hours afterwards to see how long HGH 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 6 second
sprint method did move HGH some, but didn't come close to the body's potential to release this powerful hormone. The 30 second all-out effort sprint experiment increased HGH by 530% over resting baseline and 450% over the lesser
intensity sprint. (A summary of this study can be seen at the
National Institutes of Health.)
Like earlier research studies, HGH stayed elevated for 1.5 to 2 hours after the sprint program.
Will I change the Synergy Fitness Sprint 8 Workout to the One 30 second Sprint Workout?
|BODYBUILDING.COM FORUM: SPRINTING THREAD|
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Probably not...here's why. The Sprint 8 is a progressive 8 sprint build-up program (to help avoid injury) verses one all-out 30 second cycle sprint. This may be okay for a young elite athlete. But for most of us, it will take a build-up sprint program to achieve 30 seconds of maximum effort during a workout. In fact, there's some research that shows absolute peak effort can only be held for 4 to 6 seconds.
Also, the Sprint 8 Workout keeps the heart rate above the target heart rate for most of the 20 minute workout, which by-the-way, multi-tasks and accomplishes two workouts (aerobic and anaerobic) in only 20 minutes for our time-crunched adults.
What does this mean to you?
If you want the wonderful benefits of increasing growth hormone, Synergy Fitness is the natural choice.
The Take Home
Spread the word. Tell your friends and relatives about the new research discoveries and how they can get the benefits of increasing HGH naturally through high-intensity exercise.
For More Info:
Chapter 8, "Accelerating Growth Hormone Release with Anaerobics," Ready, Set, GO! Synergy Fitness for Time-Crunched Adults www.readysetgofitness.com
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