The Truth About Exercise - What The Infomercials Don’t Tell You
New research discoveries show that the most effective form of exercise is high-intensity anaerobic exercise (as contrasted steady-paced low-intensity exercise like walking) is not your grandmother s walk around the block.
Researchers show we can unleash exercise-induced growth hormone release with 10 to 30 seconds of higher intensities of exercise. The most powerful body-fat-cutting, muscle-toning, anti-aging substance known in science, growth hormone, is produced by the body with this type of exercise.
Running, cycling, swimming, cross country skiing, and power walking can be made to be anaerobic if the intensity is raised to a level where it gets you good-and-winded. If your favorite form of exercise is capable of getting you winded quickly, this is anaerobic
...exercise, and you will be well on your way to feeling healthier and happier. Graeme Marsh MSc MES is director of Aegis Training Ltd and one of the U.K's top fitness experts. He holds a Masters degree in the Science ...
It’s no secret that several well-known entertainers take growth hormone (GH) injections for its body fat cutting, muscle toning, youth rejuvenating properties, but there can be serious side-effects from GH injections. Now we know there s a better way.
Unquestionably “natural”
Natural is always best. And producing growth hormone from high-intensity exercise is unquestionably “natural.”
Growth hormone injections are given to children with clinical stature growth problems to help them grow normally. Growth hormone does not make adults grow taller.” For middle-age adults, GH can reverse several measurable clinical factors of the middle-age bulge - officially named “the somatopause” by researchers.
The middle-age somatopause is signified by energy
...strokes, diabetes or other wasting diseases would lose aerobic capacity much faster than healthy people. The results showed that a regular exercise program can increase exercise capacity by up to 25 percent, which would give the older participants the same ...
Researchers report;
Aging is often associated with a progressive decrease in the volume and, especially, the intensity of exercise. A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of aging could be reduced if exercise focused on promoting exercise produced growth hormone.”
(”The exercise-induced growth hormone response in athletes,” Godfrey, Sports Med. 2003;33(8):599-613.2003).
Can you handle the truth about fitness?
Here’s the truth. Being overweight causes cancer. The researchers aren’t talking just about obesity; they mean obesity and being
...of the strain of the weaker muscles. Even during pregnancy, it is important for women to exercise with light aerobics or aerobic machines to help them have a trouble free pregnancy and delivery. New mothers need exercise to increase their ...
Being overweight, which is different than obesity, now accounts for 14 to 20% of deaths by cancer, report researchers in a major new 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:
“We estimate that current patterns of overweight and obesity in the U.S. could account for 14 percent of all deaths from cancer in men and 20 percent of those in women.”
The study also shows that the risk of dying from
...just heart health, either. As with any regular physical activity, one of the benefits of aerobic exercise is a healthier looking body. As you work out regularly, your muscles respond by hardening and becoming leaner; fat is burned off. This ...
Walking just doesn t do it
Low-intensity forms of exercise - like walking and bowling are great ways to begin exercise for inactive. But don’t be misled. The research is clear. This form of exercise doesn’t compare to the benefits of high-intensity anaerobic exercise. We’re talking about the difference between kindergarten and college.
Low-intensity 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
...you might need to train in a range of 134-152. (Again, your actual ranges will vary based on your age, your level of fitness and the advice of your physician). You ll find that as you work through the more ...
Low-intensity does not prevent death from heart disease
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.
Researchers now disagree.
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
...body to burn fat as a preferred fuel. The metabolic assessment can help cyclists perform and train better in the following way. The assessment will tell you where your anaerobic threshold is. AT is your highest sustainable exercise intensity expressed ...
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.
Only the highest levels of exercise intensity lowered death rates.
Solution - add anaerobic exercise 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 should be a part of every
..."You must do aerobics for fat loss" mentality, but also to the ill-advised "high-carbohydrate, low-fat diets are best for fat loss and health" nutrition recommendations. While some coaches regard the formal education process as un-necessary, and feel that all the ...
A progressive build-up program - from low, to moderate, to high-intensity - is necessary. The progressive build-up will help prevent injury, and it will condition and develop the body so you can receive all the benefits from increasing exercise-induced growth hormone.
Workouts designed unleash the most powerful body fat cutting,
muscle toning substance known in science!
Researchers show that HGH can be increased in men 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. If your favorite cardio machine — stepper, elliptical, cycle or treadmill —
...foundation for your aerobic fitness. 20 minutes non stop walking is a good time to aim for that means 10 minutes one way and 10 minutes back. You should be aiming to improve on the distance walked each time, if ...
Sprint 8 Workout
The basic workout is the Sprint 8 Workout, which is performed by running.
After a 10-minute warm up that includes some 30-second stretch-hold positions for the hamstrings and Achilles, begin the first of eight 60-meter (70-yard) sprints. You can mark off 70 yards on a 100-yard football field or track or just sprint mailbox to mailbox.
Sprinting doesn’t mean running “all out.” It means running hard enough to get you out of breath on each 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
...be a great hit with children. The video game Dance Dance Revolution (D.D.R) is made by Konami of Japan where it was located in arcades in that country.It is now more usually played on Sony's Playstation 2 and Microsoft's box ...
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. Spend at least 1.5 minutes (but no more than two minutes) walking and recovering between each sprint.
Whatever you do, don’t do this!
Don’t start with a hard, all-out 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
...does not offer the natural variations such as hills and curves which provides for a more rigorous workout on the streets. Also, the fresh air that can fill and expand your lungs is not a benefit from an indoor facility. ...
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.
Cycling Sprint 8 Workout
The Sprint 8 Workout can be performed by cycling outside or at the gym. The recumbent bike is a favorite for those with bad knees and back problems.
When you ride something that supports your body weight, it typically lessens the intensity. You’ll need to
...10 minutes of ropeskipping is equivalent to a one-mile run. When choosing a rope, hold the rope and stand with your feeton the middle. If the length is correct, the handles shouldjust reach your armpits. Handles should be thick andcomfortable. ...
Pool Sprint 8 Workout
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 Sprint 8 Workout
Whether you’re cross-country skiing in the mountains or in your gym on an elliptical trainer, the same principles apply — high
...in four week blocks. Sometimes the concept of 'forever' change (that is, changing exercise behaviours for the next fifty years) can be a little daunting.Understandably.So it's great to have short, medium and long term goals and thinking when it comes ...
Don’t Throw Away the Yoga Mat
Improving flexibility though stretching and other less intense forms of exercise will not release HGH. However, you’ll need flexibility and strength to perform your 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. You’ll unleash the most powerful body-fat-cutting, muscle-toning substance known in science!
More info on how to increase exercise-induced growth hormone www.readysetgofitness.com
National Institutes of Health Research links cited in article: http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12797841&dopt=Abstract http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10961960&dopt=Abstract http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12711737&dopt=Abstract http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11893790&dopt=Abstract
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