Women's Health and Fitness

Exciting new discoveries by biomedical researchers in the areas of health and anti-aging have begun to usher in a new paradigm in fitness training.

Research shows that high-intensity, anaerobic workouts that include the short-burst, get-you-out-of-breath, sprinting types of exercise, will make your body release significant amounts of the most powerful "fitness hormone" in your body - growth hormone, or HGH.

As children, HGH makes us grow taller. When we reach our full height, however, this hormone actually changes roles. As adults, HGH doesn't make us grow. It cuts body fat and trims inches. HGH thus becomes the "fitness hormone" for middle-age and older adults.

Short, Fast and Anaerobic
Researchers show that HGH can be increased by as much as 530 percent through sprinting activities. Anaerobic sprint workouts can be done in many different ways -- running, swimming, cycling, cross-country skiing, even power walking. If your favorite cardio machine -- stepper, elliptical, cycle or treadmill -- will get you out of breath by pumping hard and fast, it will get the job done!

Sprint 8 Workout
The basic workout is the Sprint 8 Workout, which is performed by running.

After a 10-minute warm up that includes some 30-second stretch-hold positions for the hamstrings and Achilles, begin the first of eight 60-meter (70-yard) sprints. You can mark off 70 yards on a 100-yard football field or track or just sprint mailbox to mailbox.

Sprinting doesn't mean running "all out." It means running hard enough to get you out of breath on each sprint. The first sprint should be at 30 percent speed (a little faster than jogging). During the sprint, progressively move toward 50 percent speed/intensity. On the second sprint, start at 35 percent speed and progressively move toward 55 percent speed. To avoid injury, it's important to spend at least 10 yards slowing down.

After each sprint, walk - don't jog - back to the starting line. Walking enables you to recover so you can put more intensity into the next sprint. Spend at least 1.5 minutes (but no more than two minutes) walking and recovering between each sprint.