HIGH INTENSITY WORKOUT
BY STEPHANIE R. DOGHERTY
You may have seen advertisements or news reports discussing the potential –controversial – benefits of synthetic human growth hormone (HGH) therapy, touted as a way to keep your body young as the years pass you by: higher metabolism, quicker muscle recovery, improved athletic performanceand endurance, stronger bones, lower body fat and greater muscle mass, as well as more energy. That probably sounds like a tempting prospect, but you may not have thousands of dollars to spend on expensive treatments every month, or you may be deterred by the yet unknown potential long-term side effects of the drug, or by the fact that its use is illegal for anti- aging purposes and is banned in many sports. But before you let out a heavy sigh and resign yourself to aging at an average rate alongside the rest of us mere mortals, you might want to continue reading. What if you could bathe your cells in your own natural human growth hormones three times a week, for free? And what if each of those three weekly sessions took only 20 minutes apiece? You might think it were too good to be true. Well, you would be incorrect.
In this issue, Vertical’s fitness article takes a physiological approach to the theme of rebirth, bringing it down to the cellular level. The method for achieving this kind of naturally-induced rejuvenation is called“high-intensity interval training”(HIIT), and while it does require hard work, it offers dramatic fat burning, metabolism boosting, muscle building effects, as well as decreased insulin resistance, a potential means of preventing type-II diabetes. For a long time, fitness experts have believed long aerobic workouts to be the best way to reduce body fat. However, new research is finding that HIIT is more effective, primarily due to the resulting increase in the body’s resting metabolic rate. This means you are still burning fat for the next 24 hours after your workout, even while you’re relaxing,
because your body’s repair system shifts into high gear. This kind of workout also strengthens the super- fast muscle fibers and when you work the fast-twitch fiber and work your heart muscle anaerobically, your body releases exercise-induced growth hormones that actually mimic taking injections of growth hormones. You should always consult a physician before you begin any new exercise regimen, but once you get the go-ahead, you can do this workout on your own, with
or without equipment. A treadmill, elliptical machine, or stationary or
recumbent bike works well, but you can also easily apply this method to walking, running or swimming, as long as you’re wearing a watch.
There are many approaches to High Intensity Interval Training, one dubbed the “Sprint 8” found on Mercola.com, a high-intensity exercise for 30 seconds, followed by 90 seconds at the recovery pace) seven more times.
It’s not possible to do Sprint 8 every day, as it is physically exhausting and your body will not have time to recover between workouts. Experts say two to three times a week is sufficient to see results, and any more could be detrimental. If your current fitness level does not allow you to do eight repetitions, you can start with one to three cycles and gradually work your way up.
There are variations on this high-intensity interval approach, including the Tabata method, which consists of 20 seconds of very intense exercise followed by 10 seconds of rest, for a total of four minutes, which amounts to eight cycles.
The busy people of the world have just lost their best excuse. And with the potential benefits of enhanced cellular reproduction and regeneration, you could be rebuilding your body from the inside out in no time.
Find Stephanie @ greensageblog.com