top
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX | SEARCH OUR SITE
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Beachbody On Demand
Daily Workout

P90X3 Agility X
with Tony Horton
Superfood Nutrition + Every Beachbody Workout + Upcoming Programs
The All-Access Beachbody On Demand and Shakeology Challenge Pack

Unlimited Streaming of Every Beachbody Workout for 1 Year - $199.00
Recipes, Advice,
Articles & More
Stream Workouts Shakeology Energize Recover Coaching Opportunity Enter to Win Best Deal
Connect With a Coach Today to Make 2017 Your Best Year Ever!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
Your Health Is Worth Fighting For
Save over $110
Digital Core de Force and
Shakeology Challenge Pack
Annual All Access Beachbody On Demand and Shakeology Challenge Pack
Save over $75.00
All Access and
Shakeology Challenge Pack
21 Day Fix -What Will You Look Like 21 Days From Now
Save over $80.00
21 Day Fix and
Shakeology Challenge Pack
3 Week Yoga Retreat is Free on Beachbody On Demand
3 Week Yoga Retreat
Free
on Beachbody On Demand
Click here to see what's included in Beachbody Challenge Packs

Can You Handle the Truth About Exercise?

by Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched Adults

Here's the truth. Being overweight causes cancer. The researchers aren't talking just about obesity, they mean obesity and being "overweight."

Being overweight, which is far less 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 cancer - caused from being overweight - is 52% greater than men of normal weight. And it's 62% higher for women, and all the more reason to start and maintain a lifestyle that makes fitness training a priority.


Long, slow, and boring

Long & slow forms of cardio - like walking - are great ways to begin for someone who is inactive. But don't be misled. The research is clear. This form of exercise doesn't compare to the benefits of 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 in turn, needs to be a stepping stone for high-intensity anaerobic exercise.


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. Not true, report researchers.

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 & bowling. Golf & dancing qualified as moderate-intensity. Running & swimming were placed in the high-intensity category.

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 it should be a part of every fitness routine. However, anaerobic exercise is also the most dangerous form of exercise. Physician clearance is a must.

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.


A
new study published by the National Institutes of Health pulls together a body of previous studies and makes it clear that middle-age and older adults should be doing anaerobic exercise - high-intensity wind sprints rather than standard, long, slow cardio.

Anaerobic sprinting types of exercise - running, cycling, swimming, cross country skiing - are shown by medical researchers to make the body produce significant amounts of anti-aging growth hormone.

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.


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 decline, weight-gain (around the middle, and hips), loss of muscle, and wrinkled skin after the age of 30.

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)

 

Have a great day!

Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness



   

National Institutes of Health research cited in newsletter,
Research Summary 1
Summary 2
Summary 3
Summary 4

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.

back to top
Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Workout Programs
» Nutritional Supplements
» This Weeks's Best Deals
» Free Personal Coaching
» Stream 100's of Workouts
» Enter the Challenge
» Watch Product Videos
» Weekly Meal Planner
» The Weekly Newsletter
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
BEST SELLING NUTRITIONALS
» Shakeology
» 3 Day Refresh
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home