Research shows high-intensity sprinting
can increase exercise-induced growth hormone
Running the Sprint 8 Workout
Running 60 meters (70 yards of a 100 yard football field) and progressively building the intensity on each of 8 sprints is the basic running program. Each sprint is followed by a 1.5 to 2 minute 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 can
be performed while swimming, cycling, XC skiing, or even power walking.
It can be done in the gym on an elliptical trainer, stationary bike,
recumbent bike, or a treadmill. The best way however, is to do the
Sprint 8 on a hone cardio unit made by Vision Fitness that features
the Sprint 8.
The difference between the sprinting times running versus cycling is simple. When you ride something that supports bodyweight, it lessens the intensity. And this means that to reach all four growth.hormone release benchmarks, youll need to ride just a little longer than if you were running. (Full details are in Chapter 8, The Sprint 8).
eight repetitions of 60 meter sprints in 8 to 12 seconds (depending
on fitness level) will reach the growth.hormone release benchmarks,
and so will 8 repetitions of 30 seconds of cycle sprints (that has
additional resistance to make the 30-seconds very difficult). Because
you're your bodyweight is supported, the intensity is less than running
(and carrying all your body weight), so you need to sprint for 30-seconds
when on a cardio machine. But, I have learned through the years that
if you can sprint for more than 30-seconds on a cardio unit, the sprint
is not intense enough.
growth hormone levels in several ways resting, after a single
6 second cycle sprint, and after a 30 second cycle sprint. They also
measured growth hormone for hours afterwards to see how long growth.hormone
stayed in participants 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 it didnt come close to the bodys potential to release this powerful hormone. As Ready, Set GO! Synergy Fitness reported, it takes at least 8 seconds of high-intensity to typically reach lactic acid (a mission critical HGH release benchmark).
The 30 second all-out effort cycle sprint experiment increased HGH by 530% over resting baseline. And the 30 second sprint produced a response 450% greater than the lesser intensity sprint. (A summary of this study can be seen at the National Institutes of Health, link below.)
Like earlier research
studies, growth.hormone stayed elevated for 1.5 to 2 hours after the
There are additional
cardio benefits with the Sprint 8. Typically, Sprint 8 will keep the
heart rate above cardio target heart rate for most of the 20 minute
workout, which multi-tasks and accomplishes two workouts (aerobic
and anaerobic) in a short amount of time. If time-crunched adults
can find a way to squeeze in 20 minutes, they'll get two workouts
in one with this method.
The take home
If you want the wonderful benefits of exercise-induced growth.hormone, this workout is the NATURAL choice.
Have a great day!
Institutes of Health research cited in newsletter,
RECOMMEND THIS NEWSLETTER to friends, relatives and anyone interested in improving fitness.
RECEIVE THIS FREE
WANT TO CHANGE YOUR E-MAIL ADDRESS, simply reply to this e-mail with your old address and new address.
TO DISCONTINUE receiving this newsletter, click here.
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
Synergy 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