The Best Exercise for Middle-Aged Women


In life, it doesn’t matter how old we are getting, what matters is how much exercising are we getting. At any age, it’s important to stay fit. As the years have come by, more and more people have realized the importance of exercising. With the advancement of technology, more and more tips have become available to people of all ages, whose sole purpose in life is to have a healthy body. For middle-aged women, it’s important to exercise for many reasons. One of the reasons is that exercising (strength training) helps to prevent the weakness of bones. There are many ways for middle-aged women to build and maintain bone and muscle in their bodies and also help them increase their metabolism. Another reason to exercise at this age is to be strong enough mentally and physically to combat diseases. Getting active is the best way to grow old.

Peak Fitness Exercise Program

Many middle-aged women thought that cardiovascular training is the best exercise for them. It was only years later with the help of the internet and access to many professional trainers that the Peak Fitness Exercise Program was introduced to them. Peak Fitness is some kind of all-in-one fitness program that has been designed to improve everything, health-wise. An important feature of Peak Fitness is Sprint 8.

Sprint 8

Sprint 8 consists of peak exercises that have to be carried out once or twice a week. Sprint 8 basically makes the heart rate goes up for 20 to 30 seconds and then, a 90-second recovery period. For the exercises to be performed properly, it will be preferable to get near or even go beyond the maximum heart rate by the last interval.

Calculating a Maximum Heart Rate

Normally to calculate a heart rate, a heart rate monitor is used. A maximum heart rate is calculated as 220 minus the person’s age. A heart rate monitor is applied to calculate a maximum heart rate as it’s not possible for a person to measure accurately a heart rate manually when it is going above 150.

Performing Sprint 8 Exercises

A recumbent bicycle is preferably used to perform the Spring 8 exercises. Also optional to perform the Spring 8 exercises are an elliptical machine or a treadmill. If none of these exercise equipment or machines are available, then there’s always the option of sprinting outdoors somewhere safe. Though, sprinting for the first time is not fully recommended as it can cause injuries. Sprinting outdoors is recommended mostly for athletes.

Sprint 8 Principles

These steps should be repeated 7 more times for a total of 8 repetitions.

  •  Start with a 3-minute warm up
  •  Go all out for 30 seconds
  • Recover for 90 seconds

Afterwards for a few minutes, cool down by cutting down your body’s intensity by 50-80%.

First Repetition to Last Repetition

Usually during the first repetition, the heart rate will start out as low and eventually as the while 30 seconds will be completed without any stress. After recovering for 90 seconds, the heart rate slowly continues to climb after every repetition is done. By the time the last repetition is completed, the heart rate would be at its maximum or more. It is highly advisable to cool down after the 8th repetition, preferably for a few minutes.

Outdoor Running Series

Sprint 8 Basic Rules

Ideally, the number of cycles needed is 8. But for those, who work out regularly, can do lesser than that. The starting cycles should be 2 to 4 and then later on, it can gradually be increased to 8. By number 7, a sense of getting used to will be felt and by number 8, it will feel normal.

Before Starting Sprint 8

In a perfect world, any middle-aged woman can undertake the task of completing Sprint 8. But in the world that we live in, Sprint 8 is not advisable for those, who have a history of heart disease or any other serious disease. It is best to consult a health care professional before starting on the Sprint 8 mission. Normally, any person of average fitness will not find it impossible to complete the Sprint 8 exercises. It just takes some getting used to and by practicing, the exercises will be performed better and in a much shorter time.

Sprint 8 is the best exercise for middle-aged women

The Sprint 8 exercises come from Peak Fitness, which is counted as the only exercises that can increase the human growth hormone (HGH) level. As it is known, the human growth hormone (HGH) level is important for physical strength, health and longevity. For middle-aged women, by the time they reach 35, their growth hormone levels decrease little by little. There are three different types of muscle fibers, which are slow, fast and super-fast. In order to increase the production of human growth hormone (HGH) level, the super-fast muscle fibers must be put to work through exercises. Any other exercise will only engage the fast muscle fibers, which is why Sprint 8 and the Peak Exercise program is the best exercise for middle-aged women.


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