Chapter 4: Sprint Once in a While....................................................................................
I guess you could call this section “Born to Run, Part Two.” When you consider the millions of years
over which our ancestors evolved to sprint upright for the purpose of ending a hunt or to evade
being hunted themselves, you can appreciate how humans are designed and well-equipped to
sprint anaerobically (all-out) for short distances. The problem is that many of us have become so
unfit that we’ve lost this most elementary of skills. There is probably no more effective weapon in
your modern fitness arsenal than sprinting.
Research confirms that an occasional series of short, all-out bursts of effort can have a more
profound effect on fitness—especially on fat loss—than a medium-paced jog lasting many times
longer. One set of sprints (also know as “interval training”) per week is all you need to improve
speed, muscle mass, bone density, cardiovascular strength and aerobic capacity. Sprints help
stimulate a pulse of human growth hormone and testosterone (beneficial for both men and women)
and it can have an immune-boosting effect. No other exercise modality gives as much bang for the
buck. 15 to 20 minutes from warmup to finish and you’re done. And before those of you who are
out of shape, grossly overweight, older or have bad knees decide that this part of the PBF plan is
not for you, you can definitely pursue low-impact sprinting options (bike, pool, elliptical and other
machines) and enjoy similar physiological benefits.
Increase energy, maximize performance and speed-up recovery with Damage Control
Master Formula—the most comprehensive and balanced all-in-one nutritional supple-
ment on the planet.60