
We know, for example, that VO2max, the single best measure of cardiovascular fitness, decreases about 10 percent per decade once you’ve reached 30 years of age. And while we’ve all heard the 30-minute recommendation of moderately intense cardio from the ACSM, new research suggests that your health and fitness benefit most from short bursts of high intensity exertion – intervals.
The most likely reason is that intervals stimulate your body to release growth hormone (HGH), the anti-aging hormone in adults. It signals the body to burn fat and grow muscle. Researchers report that this hormone is released in direct proportion to the intensity of the exercise being performed. And, that a 30 second all-out sprint can increase your HGH by as much as 530 percent!
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