Hi, I've been working as a fitness professional for about 13 years and I'm very interested in new training developments, especially things like HIIT and peak 8. I already use several of these principles for quite some time in my work.
I was wondering about something that i read in the information added to this video: "To perform these properly you will want to get very close to, if not exceed, your maximum heart rate by the last interval."
@mercola ah, thanks, that makes more sense, especially when not taking correction factors etc into account in the calculation, it should be quite possible to approach or exceed the calculated maximum heartrate.
Love Dr Mercolas videos....just wanted to say thanks and that I think the trainer in this video has one of the most bad ass voices...Im sure he can always fall back on voice overs :)
Hey Doc. I've been doing Peak 8 sprints for a couple of weeks. Last week I noticed what felt like a right quad stiffness. Yesterday I went out and was able to do three of my sprints before some sharp pain in my quad. It hurt when I would draw my right leg forward. Later in the day, and through last night, it was as if I had tendon or ligament pain in the front of my quad/hip area. Does this sound familiar at all? Just a strained muscle?
Dr. Mercola .. I have been telling people about this .. I have been doing it several months and lost fat on the belly .. I am 64 and get my heart going about 160 ..
I think the growth hormone is kicking in because chronic lower back pain is almost never a problem now .. even after tree climbing work .. I have also been using coconut cream which I think is good too .. mixing with no fat milk ..
can we run like a grisly bear is chasing after us for 30 second; and then slow down for 90 second..I am a mom, can not go to gym and don't have fancy equipment at home??please advise!
Thank Dr. Mercola. I am taking Beta Blockers and that would explain it because I am working at a high intensity. I did notice that heart rate went up to 154 when I wore a heart rate monitor around my chest.
Dr. Mercola, I've been doing Peak 8 for about 2 months now. I enjoy high intensity workout; however, my heart rate only gets up to maybe 135-140. I am 52 yr old and I am using a Schwinn recumbent bike. The levels i use range from 6-9 (I start out at 6 then raise a level after each rn until I get to level 9 ) Am I doing something wrong that my heart rate is not getting up to 175 or above?
@MrJacksonwr You need to go harder. Please watch the video to observe the type of intensity that is required. You might not get to 175 but you should certainly get to 160 unless you are taking beta blockers that slow your heart down
@mercola First just wanted to say thank you for sharing all this precious knowledge everyday. I need to know if it's ok to do Peak 8 5 days per week? thank you again.
After listening to you on Jimmy Moore show,I started again today and guess what....I got to work...and when I went to bathroom I pooped out that junk.I can't believe how fast it works,its like all my ailments get cured with this.When I stick with it my skin infection I have on my forehead goes away also.I just start looking amazing and fat that I feel is with me for life starts to melt away with same food intake.
Hi Dr.Mercola,I have been doing this for yrs and can agree with you wholeheartedly that its a life improving exercise.Its funny that I always get physically sick(last time I started I got the flu) and start to poop out this weird substance whenever I start doing it.I believe its an intestinal yeast infection and that the super oxygenating effect of this exercise kills the yeast rapidly.
@angryameriKun Sprinting is fine. just be very careful to stretch and only start out with one or two and build up slowly or you will likely tear your hamstring.
@Dr.Mercola I am 20 years old this is my first week of exercise in a a while I feel like I'm cheating myself by just doing a speed walk on the treadmill. It is that I find everything else to hard to even complete a cycle what should I do. I want to do peak 8 can I weigh 300 pounds out of shape please help... Can email or I will check back on here cjt262@yahoo.com
@ctorre5 Did you WATCH the videos??? If you perform the exercise as taught this is NOT a speedwalk on treadmill. First of all treadmills are NOT recommended. Use a recumbent bike as shown or elliptical. Secondly if you perform it so your hear rate is GREATER than 200 (as you are 20 years old) than you will receive more benefits than two hours of cardio assuming you do not eat for two hours after the exercise..
I'm 41 years old and do this 3 times a week and then I do heavy weights afterwards. Is this ok? Am I crazy? BTW, I wear these energy patches that seem to keep me from going into fatigue.
@patchrelief4me You can do it that way but would NOT recommend doing Peak 8 more than twice a week. Once you are in shape and doing VERY intense Peak 8 to more than calculated max heart rate AS PER MONITOR, then once a week is probably sufficient. Recovery is KEY to success.
One quick question regarding post peak 8 workout diet. I know to avoid fruit juice and sugar, and ideally fast for 2 hours.
Would it be okay to have a homemade post workout shake consisting of water, a little pea protein powder, a little oil (olive, coconut, flaxseed), and a small handful of trail mix consisting of things like almonds, pumpkin seeds, flax seeds, sunflower seeds, granola? All protein/fat type foods and no sugar or fruit.
@TSMPimpDaddyPain That would work but Miracle Whey, concentrated whey protein powder, is FAR superior to pea protein. It is loaded with leucine whereas pea protein is not.
Good day, Dr. Mercola. I was led here by searching for ways to naturally release growth hormone to stimulate muscle growth and weight gain. I've been lifting weights for years, having achieved tremendous (but plateauing) strength gains but not a whole lot of weight gain.
Due to genetics and lifestyle, I'm guessing it's my insane metabolism preventing me from gaining and maintaining weight. I am fluctuating around 160-165 now, and wondering if this could help me get to 175-180?
@mercola I try to eat as much organic plant based whole foods as possible, plenty of things with healthy fat like avocados, nuts, seeds, etc. So I'm not sure if I'm eating the wrong things or not eating enough, but I eat a small meal or snack every couple hours.
Also, for a beginner to peak 8 working up to the max, would it be better to do the full 30 second sprint for 5 or 6 reps or all 8 reps with a 20-25 second sprint?
Does the fact that I'm not keeping exactly the times, for example I go fast for 30" and then slow for 2' means that I'm not doing peak 8? Do I still produce HGH? Is it ok if instead of doing 20' on the stationary bike, to do 10' on the steper and 10' on the bike immediately? Is it wrong that from the first peak my pulses are allready 165/min and from the second and then they stay between 175-180 and they don't increase gradualy? I'm a female, 30 years old, 5.2 height and weight 145 lbs. Thanks:)
@scrazyc Could work. Far better to change recovery period that workout period. BUT you MUST use heart rate monitor and go to 220-your age. Most people fail to work out hard enough. If you can say more than a few words you are clearly NOT working out hard enough.
For a 30 year old woman your rate is 190 and even higher if you can NOT 180
i did this workout this morning and almost threw up and was pretty close to passing out until a trainer lied me down and put water on me. this was really hard!
I have been doing the Peak 8 routine for a couple of weeks with Burpees as the exercise I do as it provides cardio and strength training. Should I focus on strictly cardio with something like running and not include strength as well that the Burpees provide?
I am a 46 year old male, 6'0' and weigh 210 pounds. I play 2 hours of full court basketball once a week and do stretching exercises and sit ups a couple of times each week. I do not do any other strength training.
@mercola Hey Dr., Do you advice workout early morning? or Is it effective anytime during the day? Heard that morning workout is way more profitable compared to an early evening one, true?. Thanks!!
@scrazyc It is not enough. You absolutely need strength training that is typically done on days you are not doing Peak 8 as if you are doing Peak 8 properly you won't have much energy left to do strength training that day.
@mercola What if i am doing a light 10 min jog for warm up, than my strength/weight training, than the Peak 8 afterward of course not on the days i use weights for my legs. Than a pure 30 gram whey protein shake instantly after and rest for the next 2 hours?
Awesome demonstration! I've been telling my clients about high intensity interval training for years, but some find it tough to accept b/c long slow cardio has been a mainstay in the fitness industry for so long. Thanks for this video!
@ronaldvanbell Only if you do them explosively by pausing for two seconds when you are down and then exploding up. Awesome exercise and will definitely increase your HGH levels if done this way. If you just go up and down you are NOT hitting the superfast fibers at all.
@mi1ooo98 You need to watch the entire two hour interview in which we discuss this. While you can do it, there are many precautions and it is only recommended for highly fit advanced people. High likelihood you will get major injury unless you know what you are doing.
Hi, I've been working as a fitness professional for about 13 years and I'm very interested in new training developments, especially things like HIIT and peak 8. I already use several of these principles for quite some time in my work.
I was wondering about something that i read in the information added to this video: "To perform these properly you will want to get very close to, if not exceed, your maximum heart rate by the last interval."
How can you exceed your maximum heart rate?
misterkami2 1 month ago
@misterkami2 You maximum CALCULATED heart rate by the formula 220-your age
mercola 1 month ago
@mercola ah, thanks, that makes more sense, especially when not taking correction factors etc into account in the calculation, it should be quite possible to approach or exceed the calculated maximum heartrate.
misterkami2 1 month ago
Love Dr Mercolas videos....just wanted to say thanks and that I think the trainer in this video has one of the most bad ass voices...Im sure he can always fall back on voice overs :)
mrdave777 4 months ago
Hey Doc. I've been doing Peak 8 sprints for a couple of weeks. Last week I noticed what felt like a right quad stiffness. Yesterday I went out and was able to do three of my sprints before some sharp pain in my quad. It hurt when I would draw my right leg forward. Later in the day, and through last night, it was as if I had tendon or ligament pain in the front of my quad/hip area. Does this sound familiar at all? Just a strained muscle?
richcook99 5 months ago
Dr. Mercola .. I have been telling people about this .. I have been doing it several months and lost fat on the belly .. I am 64 and get my heart going about 160 ..
I think the growth hormone is kicking in because chronic lower back pain is almost never a problem now .. even after tree climbing work .. I have also been using coconut cream which I think is good too .. mixing with no fat milk ..
carlloeber 6 months ago
what can i do to built the bone
awildacaberto 6 months ago
How do you incorporate Sprint 8 into a weight training program to maximize the effects of the increase in growth hormone to build muscle?
stlacu 6 months ago
How do you incorporate Sprint 8 into a weight training program?
stlacu 6 months ago
can we run like a grisly bear is chasing after us for 30 second; and then slow down for 90 second..I am a mom, can not go to gym and don't have fancy equipment at home??please advise!
tealeh2 7 months ago
Thank Dr. Mercola. I am taking Beta Blockers and that would explain it because I am working at a high intensity. I did notice that heart rate went up to 154 when I wore a heart rate monitor around my chest.
MrJacksonwr 7 months ago
Dr. Mercola, I've been doing Peak 8 for about 2 months now. I enjoy high intensity workout; however, my heart rate only gets up to maybe 135-140. I am 52 yr old and I am using a Schwinn recumbent bike. The levels i use range from 6-9 (I start out at 6 then raise a level after each rn until I get to level 9 ) Am I doing something wrong that my heart rate is not getting up to 175 or above?
MrJacksonwr 7 months ago
@MrJacksonwr You need to go harder. Please watch the video to observe the type of intensity that is required. You might not get to 175 but you should certainly get to 160 unless you are taking beta blockers that slow your heart down
mercola 7 months ago
@mercola First just wanted to say thank you for sharing all this precious knowledge everyday. I need to know if it's ok to do Peak 8 5 days per week? thank you again.
MrAlvarochahin 7 months ago
After listening to you on Jimmy Moore show,I started again today and guess what....I got to work...and when I went to bathroom I pooped out that junk.I can't believe how fast it works,its like all my ailments get cured with this.When I stick with it my skin infection I have on my forehead goes away also.I just start looking amazing and fat that I feel is with me for life starts to melt away with same food intake.
wolfstriked 8 months ago
Hi Dr.Mercola,I have been doing this for yrs and can agree with you wholeheartedly that its a life improving exercise.Its funny that I always get physically sick(last time I started I got the flu) and start to poop out this weird substance whenever I start doing it.I believe its an intestinal yeast infection and that the super oxygenating effect of this exercise kills the yeast rapidly.
wolfstriked 8 months ago
I do everything in the video, but I'm broke and can't afford equipment or a gym membership, so I just do it with running. Is this okay?
angryameriKun 8 months ago
@angryameriKun Sprinting is fine. just be very careful to stretch and only start out with one or two and build up slowly or you will likely tear your hamstring.
mercola 8 months ago
@Dr.Mercola I am 20 years old this is my first week of exercise in a a while I feel like I'm cheating myself by just doing a speed walk on the treadmill. It is that I find everything else to hard to even complete a cycle what should I do. I want to do peak 8 can I weigh 300 pounds out of shape please help... Can email or I will check back on here cjt262@yahoo.com
ctorre5 10 months ago
@ctorre5 Did you WATCH the videos??? If you perform the exercise as taught this is NOT a speedwalk on treadmill. First of all treadmills are NOT recommended. Use a recumbent bike as shown or elliptical. Secondly if you perform it so your hear rate is GREATER than 200 (as you are 20 years old) than you will receive more benefits than two hours of cardio assuming you do not eat for two hours after the exercise..
mercola 10 months ago
you are a good sport. thanks for sharing!
thehotavocado 10 months ago
'Been Doing Isometrics with an old ''Bullworker'' before a 'Peak 8' on my
Cross Counrty Ski machine for only 5 months, and some people think I'm
body buiding the traditional way with free weights and such.
And I tell them... ''Nope, Isometrics and Peak 8, every TWO days, that's it!
As a former Body Buider myself I'll tell others here...This WORKS, Period!
And as far my 'libido' is concerned, (I'm 50),...I'm 18 Again!
Dr. Mercola is TRUTH, subscribe to his FREE informative emails too!
Truthseeker1961 11 months ago 2
I'm 41 years old and do this 3 times a week and then I do heavy weights afterwards. Is this ok? Am I crazy? BTW, I wear these energy patches that seem to keep me from going into fatigue.
patchrelief4me 11 months ago
@patchrelief4me You can do it that way but would NOT recommend doing Peak 8 more than twice a week. Once you are in shape and doing VERY intense Peak 8 to more than calculated max heart rate AS PER MONITOR, then once a week is probably sufficient. Recovery is KEY to success.
mercola 11 months ago
One quick question regarding post peak 8 workout diet. I know to avoid fruit juice and sugar, and ideally fast for 2 hours.
Would it be okay to have a homemade post workout shake consisting of water, a little pea protein powder, a little oil (olive, coconut, flaxseed), and a small handful of trail mix consisting of things like almonds, pumpkin seeds, flax seeds, sunflower seeds, granola? All protein/fat type foods and no sugar or fruit.
TSMPimpDaddyPain 1 year ago
@TSMPimpDaddyPain That would work but Miracle Whey, concentrated whey protein powder, is FAR superior to pea protein. It is loaded with leucine whereas pea protein is not.
mercola 11 months ago
@mercola k I'll try it, but what do you mean by "loaded"? The one I currently have says it has 2200 mg leucine
TSMPimpDaddyPain 10 months ago
Good day, Dr. Mercola. I was led here by searching for ways to naturally release growth hormone to stimulate muscle growth and weight gain. I've been lifting weights for years, having achieved tremendous (but plateauing) strength gains but not a whole lot of weight gain.
Due to genetics and lifestyle, I'm guessing it's my insane metabolism preventing me from gaining and maintaining weight. I am fluctuating around 160-165 now, and wondering if this could help me get to 175-180?
TSMPimpDaddyPain 1 year ago
@TSMPimpDaddyPain That and a solid nutrition program.
mercola 11 months ago
@mercola I try to eat as much organic plant based whole foods as possible, plenty of things with healthy fat like avocados, nuts, seeds, etc. So I'm not sure if I'm eating the wrong things or not eating enough, but I eat a small meal or snack every couple hours.
Also, for a beginner to peak 8 working up to the max, would it be better to do the full 30 second sprint for 5 or 6 reps or all 8 reps with a 20-25 second sprint?
TSMPimpDaddyPain 11 months ago
@TSMPimpDaddyPain Full 30 second sprints and work up to 8
mercola 11 months ago
@mercola alright, thanks
TSMPimpDaddyPain 11 months ago
Does the fact that I'm not keeping exactly the times, for example I go fast for 30" and then slow for 2' means that I'm not doing peak 8? Do I still produce HGH? Is it ok if instead of doing 20' on the stationary bike, to do 10' on the steper and 10' on the bike immediately? Is it wrong that from the first peak my pulses are allready 165/min and from the second and then they stay between 175-180 and they don't increase gradualy? I'm a female, 30 years old, 5.2 height and weight 145 lbs. Thanks:)
scrazyc 1 year ago
@scrazyc Could work. Far better to change recovery period that workout period. BUT you MUST use heart rate monitor and go to 220-your age. Most people fail to work out hard enough. If you can say more than a few words you are clearly NOT working out hard enough.
For a 30 year old woman your rate is 190 and even higher if you can NOT 180
mercola 11 months ago
I am so gonna try this...would love to talk with you about this on my Livin' La Vida Low-Carb Show podcast Dr. Mercola. Contact me! :)
livinlowcarbman 1 year ago
i did this workout this morning and almost threw up and was pretty close to passing out until a trainer lied me down and put water on me. this was really hard!
coppmp30 1 year ago
I have been doing the Peak 8 routine for a couple of weeks with Burpees as the exercise I do as it provides cardio and strength training. Should I focus on strictly cardio with something like running and not include strength as well that the Burpees provide?
I am a 46 year old male, 6'0' and weigh 210 pounds. I play 2 hours of full court basketball once a week and do stretching exercises and sit ups a couple of times each week. I do not do any other strength training.
Thank you!
LudwigDrumFan 1 year ago
@LudwigDrumFan That is great but don't delude yourself, you are NOT doing Peak 8
mercola 1 year ago
@mercola Hey Dr., Do you advice workout early morning? or Is it effective anytime during the day? Heard that morning workout is way more profitable compared to an early evening one, true?. Thanks!!
carniecito 11 months ago
@carniecito Peak 8 can be done any time however, ideal is probably late morning or early afternoon.
mercola 11 months ago
Is this enough? Do I need weight training too along with this programm? Can I do my weight training immediately after peak 8?
scrazyc 1 year ago
@scrazyc It is not enough. You absolutely need strength training that is typically done on days you are not doing Peak 8 as if you are doing Peak 8 properly you won't have much energy left to do strength training that day.
mercola 1 year ago
@mercola I believe you! I tried it last nigh and I managed to do 3 peaks only! :) Thank you very much!
scrazyc 1 year ago
@mercola What if i am doing a light 10 min jog for warm up, than my strength/weight training, than the Peak 8 afterward of course not on the days i use weights for my legs. Than a pure 30 gram whey protein shake instantly after and rest for the next 2 hours?
ddubsfor20 1 year ago
@ddubsfor20 That is NOT Peak 8. Try carefully watching the video and follow the instructions and you will see the difference.
mercola 1 year ago
I am the ultimate Aussie skeptic but now...I can't wait to try this system "on the jog"
SweetZippy68 1 year ago
@SweetZippy68 Sprint and walk... no Jog
psobecke 1 year ago
Awesome demonstration! I've been telling my clients about high intensity interval training for years, but some find it tough to accept b/c long slow cardio has been a mainstay in the fitness industry for so long. Thanks for this video!
topformfitness 1 year ago
a question: When you lift weight with your quads, like squats and other leg muscles resistence training - aren't they work on fast fibers?
ronaldvanbell 1 year ago
@ronaldvanbell Only if you do them explosively by pausing for two seconds when you are down and then exploding up. Awesome exercise and will definitely increase your HGH levels if done this way. If you just go up and down you are NOT hitting the superfast fibers at all.
mercola 1 year ago
looks kinda fun :)
marpoq 1 year ago
Great vid. If we dont have access to this equipment will a beach sprint be sufficient?
mi1ooo98 1 year ago
@mi1ooo98 You need to watch the entire two hour interview in which we discuss this. While you can do it, there are many precautions and it is only recommended for highly fit advanced people. High likelihood you will get major injury unless you know what you are doing.
mercola 1 year ago
Wow, Dr. Mercola looks so fit.
greenb1a 1 year ago