- What is the connection between human growth hormone and exercise?
- Why High-Intensity Interval Training Stimulates Human Growth Hormone
- What makes high-intensity interval training so good at boosting HGH levels?
- How to Do High-Intensity Interval Training to Stimulate Human Growth Hormone
- Top Exercises to Stimulate Human Growth Hormone
You may not be aware, but not all exercise is beneficial for your body. It all depends on what you are trying to accomplish. For example, if you want to lose weight, then resistance training with heavy weights could increase lean muscle and hinder the results on the scale. You will lose fat but gain muscle. When using exercises to stimulate human growth hormone, the goal is to improve the secretion of the body’s most valuable hormone.
Both human growth hormone and testosterone respond favorably to the proper types of exercise. You can use cardio and weight-training programs to improve hormone production. Just be careful to pay attention to the rights types of workouts. One mistake can decrease rather than increase your critical hormone levels.
What is the connection between human growth hormone and exercise?
HGH production is pulsatile in nature. It occurs in intervals of three to five-hour spurts. The following factors improve HGH secretion:
- Deep slow-wave sleep
- Stress reduction
You can easily control the types of exercises to increase human growth hormone responses.
Next to getting enough sleep, exercise is the best way to increase human growth hormone levels!
Why High-Intensity Interval Training Stimulates Human Growth Hormone
When you hear high-intensity with exercise, you think to lift the maximum weight with the most repetitions. That is not what we are discussing here. Instead, we are talking about high-intensity interval training (HIIT) as the best exercise to increase human growth hormone.
What makes high-intensity interval training so good at boosting HGH levels?
Numerous studies over the past two decades have demonstrated the effects of exercise on plasma human growth hormone release. One thing in common among all research is that exercising above the lactate threshold amplifies HGH pulsatile release. In contrast, exercising below the lactate threshold does not increase human growth hormone secretion.
In the most recent, yet small, study to come out, five sedentary young women between the ages of 21 and 25 years underwent testing on three occasions during their early follicular phase of the menstrual cycle. The women participated in one of the following three ways:
- 30 minutes of resting quietly in a chair – they could read, do homework, or watch movies
- 30 minutes of cycling at 50% maximum workload
- 30 minutes of exercise including a 5-minute warm-up, four 30-second sprints interspaced with 4.5 minutes of recovery between intervals on an electronically braked cycle ergometer
Each woman completed one of the methods above each month for three months, coming into the laboratory for an overnight stay within 2 – 8 days after onset of menstruation. All the women completed each trial. The women chose a meal that they would eat for dinner on each of the three trial days from a pre-approved website so that nutrition did not play a factor in the results.
One of the surprising outcomes of the research was the significant increase in the overnight pulsatile release of HGH following HIIT. This trial is the first to measure overnight secretion data following exercise. The outcome is important as studies have shown that at least half if not up to 85% of daily HGH secretion occurs during sleep. While exercising at moderate intensity did improve HGH pulsatile secretion during sleep, it was not statistically significant. However, HIIT provided more of an increase. An important factor is that while the secretory pattern did not change, the volume of HGH release did.
The use of high-intensity interval exercises to stimulate human growth hormone in this study showed that HIIT can significantly impact growth hormone levels for many hours and through multiple pulsatile releases.
High-Intensity Interval Training is the best exercise to increase human growth hormone production!
How to Do High-Intensity Interval Training to Stimulate Human Growth Hormone
There are multiple types of HIIT exercises to boost human growth hormone. You do not have to be a runner or cyclist to benefit from this form of workout. The object of high-intensity interval training is to reach your maximum cardiac output for twenty to thirty seconds, then slow down to a recovery level for ninety seconds to two minutes. If you are not getting exhausted by the end of thirty seconds, you are not performing at maximum output. It does not matter if you are out of shape or a professional athlete, you should hit your level within 20 to 30 seconds.
Here are some of the different HIIT exercises to stimulate human growth hormone that you can use:
- Biking – for outdoor cyclists
- Stationary biking
- Rowing machine
- Running up a hill
- Elliptical trainer
- Running up and downstairs
Here is how to perform high-intensity interval training to maximize HGH production:
- Begin by doing a warm-up of your chosen exercise at moderate expenditure for two to five minutes
- Increase exercise intensity as fast or as hard as you can for 30 seconds
- Slow down for 90 seconds (two minutes maximum)
- Repeat a maximum of 8 times – stopping when you reach 30 minutes
- Finish with a two to five-minute slow-down recovery
Do not perform HIIT for more than 30 minutes as too much exercise of this type will have the reverse effect. More is not better in this situation. If you are just starting out, or are past 40 years of age, begin slowly. You do not need all eight bursts to be at full force in the beginning. Ease into it if you must.
Warning – do not do this every day. Rest for two days in between HIIT sessions. Increase your protein intake to feed your muscles and improve recovery.
It takes only 30 minutes, three times a week to significantly boost human growth hormone secretion with HIIT!
Top Exercises to Stimulate Human Growth Hormone
One of the benefits of HIIT is that it allows you to work the large muscle groups in the body, especially the gluteal muscles. We know that many of you will want to exercise in between your HIIT days. That is when you want to work these muscle groups using resistance training. The best exercises for human growth hormone allow you to work for multiple groups at once.
Here is what you need to know:
- If you are trying to lose weight, use lower weights and more repetitions (12 maximum)
- If you want to build muscle, increase the weight and use fewer repetitions (4 minimum)
The top exercises that increase human growth hormone are:
- Bench Presses
- Bent Over Rows
- Clean and Press
Again – remember to take two days of rest in between exercising each muscle group. Do not work the same muscle group two days in a row.
Also, do not forget your core – the muscles in your abdomen, back, and pelvis. You need to strengthen these to support your back.
Finally, do not forget to stretch.
Bonus information – what exercise can reduce your body’s production of human growth hormone and testosterone? Extended cardio training that lasts longer than 30 minutes can hinder hormone production.
By utilizing these exercises to stimulate human growth hormone, you can help protect your valuable HGH levels throughout your life. Do not hesitate to call our hormone clinic with any questions.
Working the large muscle groups will help increase human growth hormone levels!
- Johnson Fitness&Welness
- Karagiorgos, Athanase; Garcia, Joseph F.; Brooks, George A.Medicine and Science in Sports: October 1979 – Volume 11 – Issue 3 – p 302–307
- Growth hormone replacement therapy in adults: 30 years of personal clinical experienceMedicine & Science in Sports & Exercise: January 2000 – Volume 32 – Issue 1 – p 202
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