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"You Don't Have to Make the Same Mistake
I Made for Over 40 Years..."

One of the driving forces that motivated me to go to medical school was to apply my interest in exercise to help optimize people's health. Of course, it morphed into other things such as nutrition. But exercise has remained a longstanding passion of mine.

I can't stress enough the importance of incorporating regular exercise into your overall health and wellness plan.

But if you're like most people, one of the biggest hurdles you face when trying to maintain an exercise program, is simply finding adequate time to do it on a regular basis.

If you've visited my site recently, you know that the good news here is... you don't have to resort to this type of excuse ever again!

Plus, you don't have to make the same exercise mistake I made for over 40 years. You can benefit from my experience in achieving the maximum benefits from exercise in less time.

Before I jump into this exhilarating way to exercise, and how you can dump the traditional cardio or aerobic-type exercises many experts have focused on for years, here's...

My Personal Path to Better Understanding Peak Fitness

40 Years of Endurance Running
Here I am running a major 10K in 1987
with my sister. Yet, after 40 years,
I decided to stop endurance running
altogether.

I started running in 1968 and continued for over 40 years. During medical school, I was a member of the University of Chicago Track Club and ran a 2:50 marathon. I was competitive on a local level and won a few races. So, I have some first-hand experience with intense aerobic training.

But after 40 years of running, I decided to stop.

Why?

Because I discovered increasing evidence supporting the notion that significant reductions in your workout time could provide better benefits.

In the last two years, I started fully appreciating the benefits of high-intensity exercise. After years of long-distance running, I switched over to what I refer to as Peak Fitness.

This switch was one of the best changes I've ever made in my exercise regimen. I totally ditched conventional cardio and I'm reaping the benefits of that decision.

But not only is this high-intensity exercise proving to yield better fitness results, studies now suggest that endurance exercise (like long-distance running) could actually do more harm than good.

Here are just a few alarming examples of the research...

  • Journal of Applied Physiology - Researchers recruited a group of extremely fit older men. All were members of the 100 Marathon club, meaning athletes who had completed a minimum of 100 marathons. Half of these lifelong athletes showed some heart muscle scarring as a result, specifically the men who had trained the longest and hardest.
  • European Heart Journal - This study looked at the heart function of 40 elite long-term endurance athletes after four endurance races of varying lengths. Results suggested that intense exercise causes dysfunction of the right ventricular (RV) in the heart. 12% of the athletes had scar tissue in their heart muscle, detected by MRI scans one week after the race.
  • Circulation - Using technology such as echocardiography and serum biomarkers, researchers screened 60 non-elite participants of the 2004 and 2005 Boston Marathons. This study found decreased right ventricular systolic function in the runners, caused by an increase in inflammation and a decrease in blood flow.

Once I dug into the studies and research on long-distance running, I discovered more and more evidence like this. These are powerful lessons for anyone who engages in large amounts of cardio exercise. As I discovered, conventional cardio may actually be counterproductive.

The exciting research that's emerged over the past several years has now given us a whole new understanding of what your body requires in terms of exercise. Many of our past notions (including mine) have been turned upside-down.

How Peak Fitness Promotes HGH

Peak Fitness vs. Traditional Cardio Exercises
With Peak Fitness, you can forget about traditional
cardio and aerobic-type exercises.

I mentioned above, Peak Fitness, as a type of program I've been using to obtain fantastic fitness results.

So what is Peak Fitness, and what makes it work so well?

First of all, if you want all the details on this phenomenal exercise program, I recommend you make some time to view the videos on my site. I can't possibly go into all of it here. But I will give you a brief overview to give you a taste for what it can do for you.

Peak Fitness works because it promotes your body's ability to naturally produce human growth hormone (HGH). HGH is a synergistic, foundational biochemical underpinning that potentially helps burn off calories, increase strength and promote longevity. So far I've lost 13 pounds of fat and gained over 10 pounds of muscle.

The beauty of Peak Fitness is that you don't have to worry about the regular, traditional cardio exercises because you're going to get that (and more) through this program.

In fact, in a fraction of the time to perform traditional cardio exercises, Peak Fitness exercises can dramatically improve your...

  • Human growth hormone (HGH) production...
  • Cardiovascular fitness...
  • Fat-burning capabilities

It's important to realize that your body does not produce HGH after long, slow exercise. High intensity, interval, Peak Fitness exercises - with quick-burst anaerobic type of exercise for short periods of time - accomplish this.

Another benefit of Peak Fitness protocol is that it takes just 20 minutes, three times a week, and then you're done! No more excuses for not having enough time to reap the benefits of exercise.

According to high-intensity fitness expert and creator of Sprint 8, Dr. Phil Campbell, the research is so clear about the superior benefits of this type of exercise that the American Heart Association and the American College of Sports Medicine have now totally changed their exercise cardio guidelines.

What Does the Peak Fitness Exercise Regimen Look Like?

Understanding Peak Fitness Exercise
If you're not an athlete already, you need to start
slowly with Peak Fitness exercises to
work into shape.

Here's a broad-brush summary of what a typical Peak Fitness work out might look like using a recumbent bike (although you can perform this on an elliptical machine or treadmill, or with almost any type of exercise you prefer)...

  • Warm up for three minutes - exercise as hard and as fast as you can for 30 seconds - and go all out.
  • Recover at a more relaxed pace for 90 seconds
  • Repeat the high-intensity interval for 30 seconds, followed by 90 seconds of recovery 7 more times for a total of 20 minutes

Be mindful of your current fitness level and don't overdo it when you first start out. If you are not in great shape and just starting, you may want to begin with just two or three repetitions and work your way up to eight.

Ultimately, you want to exercise vigorously enough so you reach your anaerobic threshold as this is where human growth hormone release is triggered.

Do this exercise two to three times a week, and you will drastically improve your HGH production and consequently your overall fitness level.

In addition to all this, there are two additional key steps I recommend you carefully take when doing Peak Fitness (or any type of exercise for that matter)...

The Importance of Monitoring Your Heart Rate

Accurate Measuring of Heart Rate
Don't think you can accurately
measure your heart rate by counting
and timing your pulse... particularly
when your heart rate is above 150.

I feel you need to carefully monitor your heart rate during exercise. Just like it's important to listen to your body, it's also important to monitor your heart to help optimize your workout.

The main purpose behind Peak Fitness is to raise your heart rate up to your anaerobic threshold for a max of 30 seconds... followed by a 90-second recovery period.

To get the most out of Peak Fitness exercises, I recommend you get very close to your maximum heart rate by the last interval. You can calculate your max heart rate by subtracting your age from 220.

When you perform at this level and engage what are called your 'super-fast muscle fibers', your body naturally increases production of human growth hormone (HGH)... the key to physical strength, health, and longevity.

There is one issue though... how do you accurately monitor your heart rate during exercise?

You can try and manually count it by palpating your pulse and using a watch, but this is not easy to do with heart rates above 125-175 beats per minute. When you are out of breath from exercising, it becomes even more difficult.

The bottom line... you will need a heart rate monitor device to measure your heart rate. It's unlikely you can accurately measure it manually (using your pulse and 'counting method') when it's above 150.

And believe me accuracy is the key here. There's actually a major difference between a heart rate of 170 and 174 (or 160 and 164 if you are over 50). Once you reach your maximum heart rate you may feel a bit...

  • Light-headed and/or...
  • Very short of breath

Despite all this, your body catches up quite rapidly. In about 30-60 seconds, you will start to feel back to normal. And when you're done, you may feel tired, but probably will feel great!

Here's an example of my actual heart rate while I was doing a Peak Fitness recumbent bike workout.

Please notice that when I start each rep or interval cycle, my starting heart rate is always higher than the previous heart rate. Remember, the high intensity phase of the workout is only 30 seconds, and the recovery phase is 90 seconds.

heart rate for peak fitness workout

I cannot stress enough the importance of using a heart rate monitor to avoid fooling yourself. I speak from experience after trying to manually measure mine several times and overestimating my heart rate by as much as 20!

Coming up next, I'll introduce you to a couple very flexible and easy-to-use ways to measure your heart rate while working out.

Heart Rate Monitoring Made Easy

You should keep in mind that your exercise routine, whether it is Peak Fitness or any other high-performance workout, provides optimal benefits only when you successfully raise your heart rate.

Remember, when you perform at the high level using Peak Fitness, you engage your super-fast muscle fibers and naturally increase production of human growth hormone (HGH).

But it's critical to monitor your heart rate during exercise to make sure you're getting the most out of the workout.

Now I've used chest strap heart rate monitors and other devices, and they are great but they tend to be costly and may not be as convenient to use when traveling. There is a simple way to measure your heart rate and keep track of your Peak Fitness intervals at the same time.

When you're indoors on a recumbent bike performing Peak Fitness, most bikes have timers and some even have heart rate monitors you can connect to. But when you're outside sprinting or whatever form of Peak Fitness you're performing, you need a more portable way to measure your time and heart rate.

Here's a chart showing you two great options I discovered, and strongly recommend. They can provide you the flexibility to monitor and measure all you need, and come in the form of a very versatile wrist watch...

Feature SmartHealth® SmartSport™
Accurate EKG S-Pulse™ technology to measure heart rate in beats/minute (bpm). Yes, 30-240 bpm Yes, 43-240 bpm
12H or 24H view modes Yes Yes
Chronograph Yes, digital watch to provide accurate exercise timing Yes, digital watch to provide accurate exercise timing
High-contrast LCD display Yes, ‘big numbers’ easy-to-read Yes, 2-row easy-to-read display
Alarm Yes, easy to set Yes, easy to set
Single touch heart rate sensing Yes Yes, uses advanced Auto-Touch sensing technology
Water resistant Yes, to 5 ATM Yes, to 5 ATM
Shock resistant Yes, tested to 8kV Contact and 15kV Air (IEC6100-4-2) Yes, tested to 8kV Contact and 15kV Air (IEC6100-4-2)
Calorie-burn calculator   Yes
Continuous heart rate monitor   Yes, with included Chest Strap
Audible High/Low heart rate alerts   Yes
Countdown timer   Yes
Stores last workout data   Yes
Dual time capability   Yes

Not only are both of these heart rate monitoring watches versatile and durable for all types of exercise, they are very attractive as well. I strongly recommend both the SmartHealth and SmartSport digital heart rate watches for Peak Fitness and other exercise regimens as well.

Isn't it Time You Got Serious About Your Fitness Level?

If you're serious about getting in better shape and dropping some pounds doing Peak Fitness, I can't stress enough the importance of an accurate heart rate monitor.

And with the SmartHealth and SmartSport watches, you have the accuracy and portability you need to monitor your heart rate during your high-performance workouts.

These two heart rate monitors are by far the best my team discovered in the marketplace. And at only $39.99 for the SmartHealth and $69.99 for the SmartSport, they are both relatively inexpensive and worth every penny in helping you optimize your Peak Fitness and other types of exercise.

As for myself, I don't perform my Peak Fitness workouts without my SmartSport watch. It's just so important that I don't want to workout without it.

So, get serious today about getting fit and throw away that old excuse about not having enough time. With Peak Fitness exercise and the SmartHealth or SmartSport digital heart rate monitor watches, you can take your health and fitness to another level.

As important as it is to track your heart rate, it’s just as important to track your results.

Get accurate measurements of your weight loss or weight gain efforts with my Orbitape and Body Calipers.

They’re effortless to use and an inexpensive way to make sure you’re achieving your goals.

Discover more.


 

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  • SmartHealth Digital Heart Rate Watch

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