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      "body": "Congratulations @healthfulfru1ts! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@healthfulfru1ts/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@healthfulfru1ts) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=healthfulfru1ts)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "nice introuction. Followed. **Follow me back** 😘",
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      "title": "Sprints or HIIT Can Boost Human Growth Hormone 500%! [Sprint8]",
      "body": "![](https://image.ibb.co/hVrQkQ/running_boy_cartoon_clipart.jpg)\n\nHigh Intensity Interval Training (HIIT) is apparently a good way to burn fat and boost Human Growth Hormone (HGH) in a short period of time. [As one site notes:](http://fitnessblackbook.com/main/human-growth-hormone-hgh-breaking-down-a-few-scientific-studies/) \"One study ... shows a greater than 500% increase in HGH from just one 30 second sprint.\" That's pretty impressive, so I was wondering how you might maximize this in your week and I stumbled upon the \"Sprint8\" program.\n\n# \"Sprint8\"\n\n\nA lot of this was pretty confusing to me, so hopefully I can break this down into something really simple: Sprint8 as I understand it is basically eight 30 second sprints, followed by eight 90 second cool downs (two minutes total per sprint and cooldown), with two minutes of light warm-up and cool down at the beginning and end of the series of eight sprints. When you sprint, you push as hard as you can go (running or cycling for instance) for thirty seconds, and when you cool down you go at a light or moderate pace.\n\nSo:\n1. Two minutes light warm-up (2:00)\n2. Sprint thirty seconds (2:30)\n3. Cool down for 90 seconds with light exercise (4:00)\n4. Repeat steps 2 and 3 seven more times (for eight total; 18:00)\n5. Cool down for two minutes of light exercise. (20:00 - Twenty Minutes Total)\n\n[(A full FAQ on Sprint8 can be found here)](https://www.johnsonfit.com/sprint-8/faqs)\n\nAs per the FAQ, it is recommended that this only be done three times a week since the body needs about 48 hours to recover for this kind of exercise (though this may vary with the individual). I also recall someone asking Phil Campbell (who I think created the Sprint8 workout) why the number of 8 sprints was chosen, and he said that that was the greatest number of sprints people could usually tolerate if they were sprinting at max capacity, so it may be a bit arbitrary and able to be adapted. \n\nSince people lift weights daily (but target different muscle groups) and since we can walk daily, I reasoned perhaps instead of doing Sprint8 three times a week, I might do a \"Sprint4\" daily (besides Sunday). I would appreciate any feedback from readers on if this is a sound idea or not; it seemed to work alright, although I have not stuck by it strictly, but probably honestly would only get to a \"Sprint4\" three times weekly, if that. You could probably be less formal than the \"Spring8\" regimen and simply make sure to warm-up, do the sprint/cooldown alternation, and then cool down at the end, however you'd like if you are into a more \"freeform\" exercise style, and you may be able to feel what works with your body and what your limits are.\n\nOne other thing that was interesting from the FAQ to me is it was asked if such intense sprints strain the heart and put it at greater risk for a heart attack, and the answer was in the negative: \"It’s the strength or weakness of the fast-twitch muscle fiber that limits people from going too hard and fast during the sprints, and their fast fiber simply stops.\" However they also recommend working with your medical advisors to be clear on what exercise is best for you.\n\nWhat has been your experience with sprints? Got any tricks, tips, or knowledge to share on the topic?\n\n# Links\n\nHere are some more links on this topic for further research:\n\n[Mercola.com: Phil Campbell on Sprint8](http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-sprint-8-exercises.aspx)\n\n[Link to Sample Strategic Fitness Plan Incorporating Sprint8 (PDF)](https://cdn.johnsonfit.com/landing+pages/Sprint+8/s8_strategic_fitness_plan.pdf)\n\n[Steemit article: The best exercise for longevity, great health and a great body](https://steemit.com/fitness/@chhayll/the-best-exercise-for-longevity-great-health-and-a-great-body) \n\n[Steemit article: Gain Muscle and Burn fat up to 48 hours in 15 minutes a Day Naturally](https://steemit.com/health/@sheldonassad/gain-muscle-and-burn-fat-up-to-48-hours-in-15-minutes-a-day-naturally)",
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      "body": "To focus on living in the present, people often have to work through things they feel guilty about or are still thinking about from their past, and if they have real concerns (rather than simply frivolous worries) about the future, they sometimes need to make some plans so they can stop feeling so concerned.",
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      "body": "This STEEMIT platform is in its infancy so hope everything will work out right for you for all of us. This is NOT easy but if done right and professionally you will be rewarded alright. Here a post of mine. Please refer to it and let me know some comment if you like.\n\nhttps://steemit.com/china/@indepthstory/this-is-how-china-slowly-but-surely-is-gobbling-up-africa\n\nIf you find it interesting, click on the UPVOTE and then on the FOLLOW link so let’s keep in touch. \n\nC’ya around,\n\n@indepthstory",
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      "body": "Congratulations @healthfulfru1ts! You have completed some achievement on Steemit and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/firstvote.png)](http://steemitboard.com/@healthfulfru1ts) You made your First Vote\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/firstpost.png)](http://steemitboard.com/@healthfulfru1ts) You published your First Post\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/firstvoted.png)](http://steemitboard.com/@healthfulfru1ts) You got a First Vote\n\nClick on any badge to view your own Board of Honor on SteemitBoard.\nFor more information about SteemitBoard, click [here](https://steemit.com/@steemitboard)\n\nIf you no longer want to receive notifications, reply to this comment with the word `STOP`\n\n> By upvoting this notification, you can help all Steemit users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "body": "Hi Healthfulfru1ts I hope you enjoy your time here,  its a great community :) Nice post, Wish you much luck! Cheers! i will follow your account,  please follow me !",
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      "body": "Welcome to this amazing community @healthfulfru1ts\nGreat intro, I hope you will enjoy steemit. Wish you to have a great time on here. You can enjoy my posts too and follow me as well at @pastorlea. Thank you and have a good one",
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      "body": "\n**Welcome to Steemit @healthfulfru1ts :)**\n\n![Welcome Bot Banner](http://i.imgur.com/C3Gs3IS.png)\n\n[Make sure to participate in this weeks giveaway to get known in the community!](https://steemit.com/welcome/@reggaemuffin/welcome-giveaway-write-your-first-post-and-win-a-whale-vote-week-7)\n\nHere are some helpful tips to get you started: \n* [Complete Guide To What is Steem(it)](https://steemit.com/help/@reggaemuffin/complete-guide-to-what-is-steem-it)\n* [SteemPact – Do something good with one vote](https://steemit.com/steempact/@steempact/join-steempact-empowering-change-together-week-1)\n* [Get early support by tho Minnow Support Project on Discord](https://discord.gg/HYj4yvw)\n\n---\n\n[@reggaemuffin, the creator of this bot is a witness. See what a witness is and consider voting for the ones you feel are good for steem.](https://steemit.com/witness-category/@reggaemuffin/witness-reggaemuffin)\n\n",
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      "body": "afaik it has never been proven there is a \"physical source\" of depression (like one thing), although there have been correlations to certain traumas and genetics and nutritional deficiencies, etc. - so if true this could be a very interesting step forward in psychology/psychiatry/etc.",
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