How High Intensity Exercise Can Significantly Lower
the Risk of Heart Disease

The American Heart Association cites research showing high-intensity exercise can significantly lower the risk of heart disease.

Simply, as exercise intensity goes up, the risk of heart disease goes down.

New research

The researchers compared the impact of different levels of exercise intensity. The study subjects (men average age 66) in the high-intensity exercise group produced a 31% risk reduction for heart disease. And this was 14% better than those who performed "less intense" exercise.

"The harder one exercises ... the lower the risk of heart disease," said lead researcher Dr. I-Min Lee, associate professor Harvard Medical School.

Relative Intensity

This study also proves another important point concerning fitness training during aging. Exercise intensity is relative to one's fitness level.

In other words, an older individual can reach high-intensity exercise with effort that might be considered low-intensity for someone young
and fit.

What does this mean to you?

Personal trainer, triathlete, or just starting a fitness program, the goal of the Ready, Set, Go program is to help you discover the benefits of releasing your "fitness hormone" through high-intensity exercise.

This new study confirms the need for higher intensities, but it also shows that beginners and older adults can reach the more productive levels of exercise intensity with less effort than a triathlete, for example.

The Sprint 8 Workout described in Chapter 8, Accelerating HGH Release with Anaerobics may be performed by power walking or by actual sprinting - running, swimming, cycling, skiing - depending on your age, current fitness level, and training experience.

Newcomers to high-intensity exercise may get great results initially by performing the Sprint 8 Workout with power walking.

A fine tuned triathlete however, may need to add an additional 4 X 150 meter sprints (on run days) and 4 X 50 meter swim sprints (on pool days) to their Sprint 8 Workout to reach the desired high-intensity level.

The proper perspective of fitness training during aging

When you see an eighty year old participant running a 10-K or working out in the gym, don't think that it's unfortunate that she can't run as fast, or lift as much as her younger counterparts.

It's the intensity of exercise that produces results. And exercise intensity is relative to current fitness status.

A goal worth considering

Ever thought about hiking the Appalachian Trail, running a marathon, or climbing Everest? But you know you don't have the time.

Here's a very realistic goal worth considering.

If you're over 50 and not participating in masters and senior games events, check out these programs; www.seniorolympics.com and www.masterstrack.com

If you're over 30, training for a master's competition can be very motivating. And it's certainly a middle-age somatopause buster!

Ages brackets; age 30-34, 35-39, 40-44, continue on up in five year increments. Some Masters Web sites are listed below in the MORE INFO section.

The Take Home

* If you're not exercising regularly now, this research shows that you don't have to workout for hours to get results. Get physician clearance, and get started.

* If you're a pro and want to help others improve fitness, it's important to remember that newcomers may get great results initially from what you might consider a warm-up.

* If you're an X-jock, maybe you can't run a 4.4 any more, but I think you'll be amazed at how the body responds to a slow, progressive, wise, buildup program to high-intensity fitness training.

Have a great day!

Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, Go! Synergy Fitness for Time Crunched Adults

RESEARCH SUMMARY - The American Heart Association

MASTERS LINKS:
www.masterstrack.com
www.nationalmastersnews.com
World-masters-athletics
Masters Swimming
Masterskier.com
www.xcskiworld.com
Masters Diving
worldmasters.softball
senior softball
2005worldmasters.com
USA Track & Field Masters
Huntsman World Senior Games
USATF National Masters XC & 5K Championships
Masters basketball
USA Cycling
Cyclingnews.com
Cycling Links
US Tennis Association
International Triathlon
International Volleyball
World Masters weightlifting

NOTE: The purpose of this article 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 improvement plan.

The 2nd edition of Ready, Set, Go! Synergy Fitness with five levels of fitness plans based on age, condition, and training experience is now available on-line - click here. Phil Campbell contacted me recently and asked if I would be interested in reading his book and following his training plan. After being a competitive runner for 37 years, I thought that there was little more that I could learn. I was totally wrong. Ready, Set, Go! Synergy Fitness for Time Crunched Adults has revolutionized my training and I can't thank Phil enough. I have lost body fat, gained energy and strength and I am running better than I have in years. Phil's book shows you how to incorporate his training methods into your bicycling, swimming, running or other cardiovascular workout as well as maximize the benefit that you get from your strength workout. You owe it to yourself to order this book and start achieving all of the goals that you have always wanted to, but never been able to achieve.

Richard Dafter Owner and CEO, Howtobefit.com

For less than a half hour session with a personal trainer, you'll get 368-pages of power-packed information with 300 photo-illustrations for $19.95

Click here to learn the science behind how Phil Campbell's training plan will target body fat, increase your energy and slow the aging process in Ready, Set, Go! Synergy Fitness for Time Crunched Adults