A recent study published by the National Institutes of Health assembled bodies of previous studies and conclusively derived a causal relationship between vigorous exercise and good health and disease prevention. The institute concluded that middle-age and older adults should be doing more anaerobic exercise, i.e. higher intensity exercise such as wind sprints, rather than the current practice of long, slow cardio (aerobic) exercise.
Anaerobic exercise, e.g. running, cycling, swimming and cross country skiing, are shown by medical researchers to make the body produce significant amounts of anti-aging hormone, human growth hormone (HGH).
Since the
1990 Rudman studies , it was concluded that the drop in natural HGH levels is directly responsible for much of the observable effects we call "aging". And furthermore, that aging's effects could be reversed if the level of HGH could be maintained at a higher elevation.
Low Risk HGH
It's no secret that several well-known entertainers take HGH injections for its body fat cutting, muscle toning, youth rejuvenating properties, but there can be serious health hazards from such injections.
Natural is always best and safest. Luckily, HGH can be produced naturally within your body through anaerobic exercise, and producing HGH from high-intensity exercise is unquestionably "nature's way".
HGH injections are given to children with clinical stature growth problems to help them grow normally. When given to adults, it does not make them grow "taller." For middle-age adults, HGH 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 (specifically around the middle for men, and hips for women), 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."
Can You Handle The Truth About Fitness?
Move over, Jack Nicholson, 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 just 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.
"Ready, Set, Go Synergy Fitness"
Human Growth Hormone is also known as the "youth hormone" along with testosterone. Unfortunately, the body's natural production of it decreases sharply as we approach middle age. Increased HGH lessens that body fat around the middle which increases with age regardless of how many crunches one does.
Phil Campbell has done extensive research and written about exercise techniques, diet and supplementation that raises your body's natural levels of HGH.
Ready Set Go! Synergy Fitness is a book for all middle-aged adults that want to tap into their body's natural production of HGH to lose weight, gain muscle mass and feel great. Based on scientific research into HGH production naturally in the body.
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Long, Slow, and Boring Is Not Longer Enough
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.
Exercise and Intensity
| low-intensity |
walking or bowling |
| moderate-intensity |
golfing or dancing |
| high-intensity |
running or swimming |
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 To The Mix…But Do So Wisely
Be wise. Don't read this and go run a 200-meter sprint full speed. Pulling a hamstring or killing yourself in the name of better 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.
The Key is Progressive Build-up Program
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 HGH.
About the Author
09/03/03
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