An Ounce of Prevention

5 minutes reading time (941 words)



Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee
doesn't know it so it goes on flying anyway   Mary Kay Ash

Exercise can become your anti-aging medicine. The science of exercise has evolved greatly and we now know a lot more about how exercise creates health benefits, especially the effects of exercise on weight loss, hormones and the aging process itself. More exercise is not necessarily better.

As an example consider the most popular weight loss exercise, jogging. Every year million of people worldwide start jogging to lose weight and get the physique they want. But in 2006, research from Berkley and Stanford Universities on habitual runners including those who ran as much as 8 miles a day, showed that they got fatter with each passing year.

As you pass age 30, your levels of an important hormone called human growth hormone (HGH) begin to fall dramatically. This is part of what influences the process of aging. Almost everyone over 30 has low levels of this important hormone as our life styles become increasingly more sedentary. 

The higher your levels of HGH, the healthier and stronger you are going to be and the longer you will enjoy robust health and strength. Kids and most wild animals do not run in long races or lift weights. They run around at high speeds in short bursts and then rest. This is naturally what optimizes the production of HGH and the basis of the exercise program I will share below.

Peak 8 Fitness

New research shows how we can exercise more efficiently to get the best results and increase production of HGH. Peak 8 Fitness is an exercise strategy called interval training and is a term used by health expert, Dr. Joe Mercola.  It describes an exercise program that can replace or complement typical aerobic training. These peak exercises are performed twice a week in addition to whatever activity you normally do.

It involves a series of 8 burst or cycles in which you raise your heart rate up to your threshold for 30 seconds, and then you recover for 90 seconds. You would repeat this cycle for a total of 8 repetitions.

These cycles are preceded by a 3-minute warm up and 2 minute cool down so the total time required is about 20 minutes. This approach is far more effective than traditional cardio and you can incorporate it into almost any type of exercise routine.

The type and intensity of exercise is your choice and may be as simple as fast walking alternating with slow walking. If you have access to treadmill or bike you can use them, but the options are almost limitless. The key is to push your heart rate into that training zone for 30 seconds and then recover slowly for 90 seconds. It’s called "peak fitness" because you push yourself to a peaks 8 times during the workout.

How Peak 8 works

Scientists confirm that peak fitness naturally increase your levels of HGH, the hormone that some professional athletes inject illegally to improve their performance. Peak fitness exercises do it naturally, without the expense or side effects. Dr. Marcela explains that your muscles have three different types of muscle fibers: slow, fast, and super-fast. Only the use of the super-fast muscle fibers will increase your production of HGH.

Usually, most people exercise using only their slow muscle fibers. In fact the usual aerobic cardio workout or strength training will only work your slow muscles. Power training will engage the fast muscles. The super-fast ones are what you use when you do short bursts of intense exercise. They are ten times faster than slow fibers, and this is the key to producing growth hormone.

Benefits of Peak 8 Exercises

Most people who regularly do these 20 minute exercises about twice a week, notice the following benefits:

- Lower body fat and greatly improved muscle tone with firmer skin and reduced wrinkles

- Increased energy and sexual desire, improved fitness, speed and athletic performance

Performing Peak 8

You can do this with any type of exercise. Access to gym or exercise equipment will provide you with more variety and options. You can easily perform this by walking or running on flat ground. A typical peak fitness routine would involve:

Warm up for three minutes

Exercise as hard and fast as you can for 30 seconds. You should feel like you can’t possibly go any longer.

Recover for 90 seconds and repeat the high intensity exercise and recovery 7 more times

Be aware of your fitness level and do not overdo it when you first start out. If you are not fit, you may start with a few cycles and work your way up to eight. You may start with just walking doing your 30-second bursts as fast as possible with your arms pumping hard and fast.  You need to exercise vigorously enough to triggers growth hormone release.

When that happens you should then experience shortness of breath, profuse sweating, a burning sensation in the muscles and elevation of body temperature – usually after the second or third cycle. An added benefit is that you can cut your cardio workout down to 20 minutes with only 4 minutes of high-speed work.

Important  Lifestyle Factors

To maximize exercise benefits get good quality sleep, drink lots of water and optimize your vitamin D levels with lots of sunshine. Eat optimal quantities of high quality protein and avoid high fat foods and sugar especially after exercising.

I use a protein shake drink within 45 minutes of exercising and I suggest supplementing with a high quality multivitamin/mineral supplement and the omega 3 fatty acids.

Reaping the benefits of EXERCISE

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