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admin | Hormone Supplements | 30.05.2015
Most people are making major mistakes in their exercise programs as aerobic or cardio workouts miss out on important hormonal and health regulation benefits achieved by performing high-intensity, burst-type exercises such as Peak Fitness.
Peak Fitness exercises are far more effective as they promote human growth hormone (HGH), a synergistic, foundational biochemical underpinning that addresses the serious muscle loss and atrophy that typically occurs with aging.
Your production of vital human growth hormone increases by up to 771 percent during a Peak Fitness workout because you are stimulating your fast muscle fibers, which are rarely used during most exercise programs. Because these exercises are so intense, you only need to do them three times a week, and the entire workout takes just 20 minutes. Phil Campbell is a true veteran in the field of fitness with over 35 years experience in training professional athletes. Over the years Phil has worked with 18,000 athletes, teaching them how to run faster with the proper speed technique. Phil helped me understand how to practically change my primarily cardio aerobic exercise program to one that actually increases growth hormone and provides more health benefits. You may not be aware that I first became interested in health and fitness in 1968 when I read Dr. I followed his aerobic program for over 40 years as a runner and then, about five years ago, Dr.
But Phil Campbell helped me understand the connection to human growth hormones (HGH) and how to practically integrate the program.
For those who are not yet familiar with Peak Fitness, it works because it engages your fast and super-fast twitch muscle fibers, which promotes human growth hormone (HGH), a synergistic, foundational biochemical underpinning that helps make your strength training and everything else work like a charm, and effectively burns off calories. If you don't actively engage and strengthen all three muscle fiber types and energy systems, then you're not going to work both processes of your heart muscle. Traditional strength training and cardio primarily exercise your slow twitch muscle fibers.
This is why you may not see results even though you spend an hour on the treadmill a few times a week – you're basically denying the natural physiology of your body by not working the other half of your muscle fibers; your fast-twitch muscles. To really work your cardiovascular system the way you should, I'm now saying you do moderate-intensity cardio (which is still pretty intense) five days a week for 30 minutes - or vigorous intensity cardio for 20 minutes, three times a week.
I want to point out that even though Peak Fitness is, in my impression, an essential, crucial element of any exercise training program -- it is NOT something you should do every day, as your body requires more time to heal in between sessions. The benefit of doing this program three times a week comes not only from the way it works your fast and super-fast muscle fibers, but also the way it increases your growth hormone with each session.
Human growth hormone is often referred to as "the fitness hormone." The higher your levels of growth hormone, the healthier and stronger you will be.
The longer you can keep your body producing higher levels of HGH, the longer you will likely experience more robust health and strength. In fact, an eight-week study conducted by Phil and colleagues found that a Peak Fitness session resulted in an average HGH increase of 771 percent! Another great facet of Peak Fitness is that it gives you both aerobic and anaerobic benefits at the same time, essentially replacing the need to do long, slow training.
Keep in mind that you can use virtually any type of equipment you want for this – an elliptical machine, a treadmill, swimming, even sprinting outdoors (although you will need to do this very carefully to avoid injury) -- as long as you're pushing yourself as hard as you can for 30 seconds.
Phil also mentioned that his study showed doing Peak Fitness on an elliptical machine led to a higher release of growth hormone, and he suspects that it is the most challenging type of equipment to use.
One caveat: a treadmill may not be the best choice for Peak Fitness because of the time it takes for the machine to adjust intensities.
I really discourage people from using the treadmill because I don't believe it is ideal due to lag time to adjust intensity levels and an increased risk of falling off the equipment and injuring yourself.
I would strongly recommend that you invest in a chest strap heart rate monitor to make sure your intensity is on target.
If funds are limited and you can't join the gym or get a piece of equipment, invest in a heart rate monitor.
Instead of using an elliptical machine three times a week, you can use strength training to get a Peak Fitness workout in too.
Whether Sprint 8 or lifting weights, you get intensity from the matter resistance and the velocity of movement.


Once you have gone through all the time, effort and energy of stimulating growth hormone release, there's an exercise recovery phase of two to three hours, where you have to be somewhat careful about what foods you choose to eat.
Specifically, in order to promote HGH release, you do need to restrict sugar intake post-exercise (although carbs can benefit those more interested in fast recovery, such as professional athletes). So it's important to avoid carbs, especially sugar or fructose-containing foods, in the two hours after your workout, and this includes sports drinks, to be sure you're getting the full HGH benefits.
Now, instead of wasting hours and hours needlessly on slow cardio workouts, you can cut down the time, improve the benefits and improve the quality of your life by doing Peak Fitness exercises for 20 minutes, just three times a week.
It is important to recognize that life is a journey and we are constantly growing and learning. One of my goals with this site it to share with you what I learn on my health journey so hopefully you can avoid many of the mistakes I and others make in an effort to achieve high-level health.
However I had to reduce the intensity and back it down by about 5% or so, as I was simply too fatigued between sessions.
I have known the importance of recovery in exercise training for ages but never applied it to what I have been teaching for an equally long time, which is to Listen to Your Body when it comes to selecting foods. Well that had not happened to me for some time as I believe I was pushing myself too hard and had not allowed myself enough recovery time. FITNESS DISCLAIMER: The information contained in this site is for educational purposes only. Doing them more often can actually be harmful, as your body will not have enough time for recovery.
Al Sears opened my mind to the possibility that high intensity exercise training was superior to the cardiovascular aerobic-type training I had been using for over four decades.
I have been doing Phil's program, referred to as "Sprint 8" in the video but which we refer to as Peak Fitness on our site, now for two years it's really made a remarkable difference in my fitness level. Many mistakenly believe that cardio works out your heart muscle, but what you're really working is your slow twitch muscle fibers. Your body kicks in these slow twitch muscles first, in an effort to not recruit your fast twitch muscles, or work your heart anaerobically. Once you hit the age of 30, you enter what's called "somatopause," at which point your levels of human HGH begin to drop off quite dramatically. Some athletes choose to inject it for this very reason, though it is a banned substance in nearly every professional sport. In fact, Phil points out that if you're trying to build your endurance levels, replacing tedious distance workouts with Peak Fitness is going to give you better results. So instead of the 30-second sprint, by the time the machine calibrates it will only be 20 seconds. If you are able to exceed your calculative maximum heart rate, which is 220 minus your age, by five or 10 beats, then you know you have trained. That's going to give you the information you need to make sure you're doing the activity properly. You're applying the same principle of recruiting fast-twitch muscle fiber with strength training as you can with Sprint 8. So when you factor in a velocity of movement into that equation, you recruit fast-twitch fiber. If you aren't careful, then you could suppress the stimulus and you won't get that growth hormone benefits that you would have if you have been more careful with your diet. If you're going after recovery, that's the best strategy … [if] you're not looking for growth hormone, that is.
McGuff is that I wasn't applying the "Listen to Your Body" principle with respect to my exercise program. I don't believe this is a problem for most people who exercise, as they are more likely not pushing themselves hard enough, but when you go to extremes as in Peak Fitness high-intensity training programs, this is a serious risk you need to pay careful attention to. Lean as much as you can from your mistakes and continue to seek new information from different mentors that you can apply and, here is the key, learn to listen to your body so it can guide you into a path that will provide you with the most efficient and effective benefits.
It doesn't work both processes of your heart muscle, aerobic process and anaerobic process.


This decline of HGH is part of what drives your aging process, so maintaining your HGH levels gets increasingly important with age. I do not recommend injecting HGH however, due to the potential side effects, the cost and, more importantly, it is likely to cause more long-term harm than good. Start with two or three repetitions and work your way up, don't expect to do all eight repetitions the first time you try this, especially if you are out of shape.
The challenge of relying on any specific exercise, the elliptical or the recumbent bike, and so on is that your body adapts to that.
Your body is trying to do things not to recruit fast-twitch fiber because your body thinks it's trying to help you get through all day by staying to slow-twitch fiber in the system. John Ivy of the University of Texas, a great researcher on a young cyclist who made recovery. But on the other side, if your goal for most middle-aged adults and older is to maximize growth hormone to get this wonderful hormone circulating for that full two hours in the surging window for going after body fat (just about like you're doing cardio for two hours), you can do that.
It certainly helped me more than not exercising but by failing to incorporate many sound foundational principles I wasted loads of time and did not achieve a fraction of the benefits I could have. He believes that you only need 12 minutes of Super Slow type strength training once a week to achieve the benefits. When I grilled him on parameters of what is the best way to know if you are recovered from your exercise he said you would have a restless energy and feel like you have to engage in some type of physical activity. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. Fortunately Peak Fitness type exercises however, do address these fibers and metabolic systems. Fortunately, your body produces HGH naturally when you exercise your super-fast muscle fibers during vigorous, high-intensity exercise like Peak Fitness. So those two other muscle fiber types are meant to be used to exercise is necessary to release growth hormones.
And within those 20 minutes, 75 percent of that time is warming up, recovering or cooling down.
You can use virtually any type of cardio exercise, as long as you get your knees up and your heart rate up, that's the key. There's a big difference between 166 and 168, but you're not going to be able to calculate that manually. So if it's a push or press movement away from the center -- like the chest press, bench press, shoulder press, squat or any push or press movement away from the center of the body -- those muscles return loaded with fast-twitch fiber that a lot of times simply don't get worked. I strongly recommend picking up a copy of that book if you're interested in using high-intensity exercise to improve your health. More recently Phil Campbell helped me to radically improve my exercise with the concepts articulated in our Peak Fitness Program.
Doug McGuff who is a strong proponent of Super Slow weight training to achieve similar benefits that Phil discusses in this article. I really enjoyed my interview with him as he helped me appreciate a nagging truth that I hadn't quite captured yet and that is the crucial nature of recovery integrated into listening to your body. They're trying to get to recover as quickly as possible so they can cycle several days in a row. It's hard to believe if you have never done this that you can actually get that much benefit from four minutes of exercise. Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship.



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