These are sprint types of workouts


but they don’t have to be done by running. You can perform them on a variety of aerobic equipment such as a treadmill or bicycle. One of the best is a recumbent bike. The principle is simple. According to Phil Campbell, author of "Ready, Set, Go", here’s how you would do it on a recumbent bike: 1. You warm up for two minutes then increase your intensity level to as high as you can and pedal as hard as you can for 30 seconds. (i.e. if you can still pedal after 30 seconds, you are not working out hard enough. You simply have to push it very hard- sorry!) 2. After your 30-second sprint, you pedal at a comfortable intensity and relaxed pace for 90 seconds, to catch your breath. 3. You repeat the 30-second sprint 7 more times for a total of 8 cycles. If you are doing the workout cor-


rectly you will be sweating heavily. If you aren't sweating very profusely and really gasping for air at the end of the workout you aren't cycling fast or hard enough. Now, you can visualize how you could apply this method to other sports: swimming, running, jumping rope, etc. For the two hours following your


exercise you will significantly increase your level of growth hormone (as long as you avoid sugar). This will really help you lose fat and gain muscle. Another beautiful thing about this method is that


it only requires 4 MINUTES of exercise and only a total of 20 minutes of your time, and gives you more benefit than a typical 90 minutes in the gym. Couldn’t you do this everyday, and still have time for a yoga class, a walk, etc? To close, sprinting is not for the


“Faint of Heart,” and you may not be able to do sprint training safely as soon as you put down this article. You should check with your doctor about whether you may need to start more gradually and build some cardio fitness before launching into a program like this. You can start with a month of moderate exercise, and then step it up. It’s okay to start slower, just begin following that 11th commandment: Thou shalt not avoid the gym!


C. Evers Whyte, MS, DC, DACBN is a life-long athlete who loves hiking, mountain biking, skiing, snowshoeing, and building tree-houses. He is Direc- tor of The Center for Health Renewal, providing holistic integrative medicine and MediCalm Pain Relief Therapy to patients of all ages. He specializes in treating chronic pain, and is also a “medical detective,” helping patients heal other chronic conditions that have not responded to traditional drug ther- apy or surgery. For more information, please see: www.thecenterforhealthre- newal.com & www.MediCalmPainRe- liefTherapy.com. See ad page 20.


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January 2011


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