How High Intensity Exercise
Can Significantly Lower by
Phil Campbell -
Ready, Set, Go! Synergy Fitness for Time
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.
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.
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
What does this mean to
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.
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
It's the intensity of
exercise that produces results. And exercise intensity is relative to current
A goal worth
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
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.
* 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.,
Author Ready, Set, Go! Synergy Fitness for Time
RESEARCH SUMMARY - The American Heart
USA Track & Field
Huntsman World Senior Games
USATF National Masters XC
& 5K Championships
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
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