As an Orange County boot camp trainer I know we never quite understand the value of hormones until they are out of balance. There are some hormones that exist silently in our bodies and do not make a big exit causing us to be aware of their absence or imbalance. Perhaps one of the most useful hormones that we do not always notice missing when it is gone is the human growth hormone known as HGH.

When we are children, HGH levels are strongest. HGH causes us to grow taller and develop into our adult bodies. After we reach our full height, the function of HGH changes and works to combat fat stores and excess weight. As we enter middle age and notice that our bodies are not able to stay as trim as easily, it is frequently because the HGH levels in our bodies have dropped significantly.

Research has revealed that HGH levels can be naturally increased in our bodies by as much as a phenomenal 530% through intense sprinting activities. Any activity that gets you out of breath ang gets your heart pumping hard and fast will work: running, swimming, racquet ball, stair climbing, rowing, and power walking are all examples of sprinting exercises that will aid in producing are veritable fountain of youth in HGH.

THE BASIC RUNNING SPRINT

A sprint is not giving it all you've got right from the beginning. The goal of a sprint is to go fast enough that you will be out of breath by the end of each sprint.

Start each sprint with a ten-minute intentional warm up, paying close attention to the hamstring and Achilles tendons by doing a series of thirty-second stretch and holds. Neglecting this stage even once may or may not result in injury. Are you willing to risk doing serious damage or even minor damage that will affect your ability to walk unassisted? If not, then NEVER NEGLECT THE WARM UP. If you have or think you might have any heart problems or if you haev any other medical problems, make a call to your doctor to seek advice as to whether or not you should begin this type of exercise. This is not just legal mumbo jumbo trying to keep me out of trouble. I am very serious about your making this a priority because even though anaerobic training is the most productive, it can also be the most dangerous.

Start slowly and build up in intensity of your srpint. Start with a 70-yeard sprint. Measure this off on a football field or by pacing it off. The standard distance travelled in eight steps is equivalent to five yards. If you have a long stride, then shorten it up a bit for the sake of measurement.

Begin your sprint with 30% speed from what you would be able to accomplish if you went all out. Build up to 50% speed until the end of your sprint. If it takes you more than thrity seconds before you are out of breath, then build up the intensity. Always use the last 10 years of your sprint to slow down in order to prevent injury.

When you complete each sprint, walk back to the starting point to ready yourself for the next sprint. Resist the temptation tho turn around and sprint back. You need to spent between 90 and 120 seconds recovering between each sprint. Walking helps prepare your muscles for the next sprint.

Repeat this sprint eight times.

THE BASIC CYCLING SPRINT

The same basic priciples apply here. Check with your physician and be honest with yourself about your limitations. If you have knee or back problems, a recumbent bike can help overcome the stress on these areas while still affording you the ability to take advantage of this effective fat annialating program.

Because your weight is being supported by the bike, the intensity will be reduced, but this is easy to overcome by riding just a little longer. Remember that the goal is to get you our of breath within thirty seconds. If you aren't accomplishing this, then it is important to crank up the intensity or you will risk missing the anaerobic threshold.

THE BASIC SWIMMING POOL SPRINT

Determine the length of your pool and then mark off the 25 meter and the 50 meter marks. You will begin the sprint with swimming hard and fast for 25 meters and then swimming at a slow, steady pace for the last 25 meters. Keep your muscles moving during the 90 to 120 seconds between sprints

You can see how the basic sprint can be adapted to whatever high intensity exercise you choose. Be careful, be consistent, and be intense. As a boot camp training in Orange County, I know you WILL see results that will be impressive.

Copyright (c) 2009 Steve Hochman