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View Full Version : Anyone tried the Sprint 8 workout?


NewChief
03-14-2006, 09:28 AM
I'm starting it this week as something new for my cardio. I'm tired of going on hour long distance runs and need something a little quicker. I saw this in a magazine, and it sounded good. The added bonus is that it's supposed to naturally increase your HGH. Here's an article:
http://www.bodybuilding.com/fun/phil3.htm

jspchief
03-14-2006, 09:33 AM
Sounds like it would be tough to execute. Each sprint is supposed to increase in intensity, but it would be difficult to keep from over-reaching too early, or selling yourself short in an effort to avoid the aforementioned.

That, and if you work out around others, they'll probably look at you like you're insane.

NewChief
03-14-2006, 09:37 AM
Sounds like it would be tough to execute. Each sprint is supposed to increase in intensity, but it would be difficult to keep from over-reaching too early, or selling yourself short in an effort to avoid the aforementioned.

The 1.5 minute recovery should help some with that. The article I read basically said, "If you can keep sprinting at the end of the 30 seconds, you didn't go fast enough." Basically it's just like running wind sprints back in high school 2-a-day practices.


That, and if you work out around others, they'll probably look at you like you're insane.

This was the other thing the article talked about. It said people wonder what in the hell a middle-aged man is doing sprinting up and down the street. Luckily I work out at about 5:00 in the morning, so my neighbors shouldn't be awake yet. There's also an alley and strip mall parking lot really close to my house I can use if needed. The added benefit is that my gym is located in the strip mall.

Added:
It was raining the other day, so I tried it out on the treadmill at the gym. I couldn't really do a full sprint on a treadmill, so I modified it a little. Ran at 7.5 for recovery (which is fairly fast), then bumped up to 10.5 (not really a sprint but close) for the 30 second high intensity workouts. Ended up clocking about 2.5 miles in 19 minutes. Felt like I had a pretty good workout at the end, but I'm not sure I got the HGH release that I was going for.

morphius
03-14-2006, 09:58 AM
Right now my right new is so screwed I have to take ibueprofine just to bowl. Gonna have to see a Doc, it has been two weeks.

@$)*@# @#$)*!!@# %)!*@!#!!!!!!!

wutamess
03-14-2006, 10:05 AM
What does the release of HGH accomplish?
And is this workout the same workout we used to do in HS for basketball practice.

Sprint a 200 and walk/rest another 200 and then sprint a 200, etc. build up by 1 every other day.

We eventaully got up to 17 or so 200's.

By the way... I tried doing this last year after not having worked out for a long time. I about damn near killed myself. I was looking like the fat guy on The Longest Yard that asked for a can of corn while laid out on the ground.

NewChief
03-14-2006, 10:14 AM
What does the release of HGH accomplish?

Well HGH (Human Growth Hormone) is most famous as the stuff that athletes are illegally taking to increase their performance. They're paying lots and lots of money for it. While I'm not into just adding HGH directly into my system via supplements, I would be into increasing my HGH through "natural" means. Here's an article on the benefits of HGH:
http://www.i-care.net/hgh-benefits.html
While their case may be a little overstated, basically HGH is being looked at as the fountain of youth and is touted to do everything from increase performance (on the field and in bed) to burn fat/add muscle mass to lowering blood pressure.


And is this workout the same workout we used to do in HS for basketball practice.

Sprint a 200 and walk/rest another 200 and then sprint a 200, etc. build up by 1 every other day.

We eventaully got up to 17 or so 200's.

By the way... I tried doing this last year after not having worked out for a long time. I about damn near killed myself. I was looking like the fat guy on The Longest Yard that asked for a can of corn while laid out on the ground.

Pretty similar, yeah. Distance isn't as important as time. Sprint 30 seconds, recover 1.5 minutes, sprint 30 seconds, etc. Do 8 cycles of that. Also should have a 3 minute warmup. First three sprint cycles shouldn't be full speed. Takes 20 minutes and is supposed to significantly increase performance as well as the effectiveness of any other workouts you're doing (like lifting weights).

Sully
03-14-2006, 10:30 AM
I'll just stick to letting the stairmaster kick my ass daily.

Which brings me to a question.
I've been doing the stairmaster 6/7 days a week for about 3 weeks, on a low level (because I'm so out of shape). Is it more important to add to the time, while keeping the level the same, or increase the level, while doing the same time?
I have increased the time, but kept the level... I was just curious.

JBucc
03-14-2006, 10:31 AM
sounds fun. NOT!

Ari Chi3fs
03-14-2006, 10:33 AM
Sprint sucks, they always drop my calls. I recommend Verizon.

NewChief
03-14-2006, 10:35 AM
I'll just stick to letting the stairmaster kick my ass daily.

Which brings me to a question.
I've been doing the stairmaster 6/7 days a week for about 3 weeks, on a low level (because I'm so out of shape). Is it more important to add to the time, while keeping the level the same, or increase the level, while doing the same time?
I have increased the time, but kept the level... I was just curious.

I'm no authority, but almost everything I read these days seems to indicate that increasing intensity will probably give you more benefits than increasing length. From heart rate interval training to this Sprint 8 workout, most of the gurus seem to be pushing towards increasing intensity (even if only in short bursts).

jspchief
03-14-2006, 10:36 AM
I'll just stick to letting the stairmaster kick my ass daily.

Which brings me to a question.
I've been doing the stairmaster 6/7 days a week for about 3 weeks, on a low level (because I'm so out of shape). Is it more important to add to the time, while keeping the level the same, or increase the level, while doing the same time?
I have increased the time, but kept the level... I was just curious.Without knowing your specific goals, that's hard to answer.

But in general, it's important that your workout is actually working you. Increasing time without increasing difficulty may not be achieving that effectively. I'd say bump up the difficulty.

You might want to talk to the staff at your gym. That's a simple enough question that you should be able to get a free answer. They should be able to give you a good idea of what your target heart rate is and how long you want to maintain that rate.

Sully
03-14-2006, 11:11 AM
Thanks.
I tend to try and stay away from the staff at my gym, as I'm in fear that they will start a spiel about how I need to pay them to train me or need to invite more friends on guest passes.
I'll start upping the intensity, though. My goal is A) To lose weight, and B) To just be in overall good shape so as not to die at 40.

NewChief
03-14-2006, 11:14 AM
Thanks.
I tend to try and stay away from the staff at my gym, as I'm in fear that they will start a spiel about how I need to pay them to train me or need to invite more friends on guest passes.
I'll start upping the intensity, though. My goal is A) To lose weight, and B) To just be in overall good shape so as not to die at 40.

Here's a basic interval training site:
http://sportsmedicine.about.com/cs/conditioning/a/aa030802a.htm

Here's one that claims that short, high-intensity workouts will burn more calories than prolonged:
http://sportsmedicine.about.com/cs/conditioning/a/aa112701a.htm

Here's a treadmill specific interval workout routine. You could probably adopt it to the stair step:
http://exercise.about.com/library/bl_cardio_endurance3.htm