What Type of Exercise Boosts Growth Hormone Levels?
According to research published in the Journal of Clinical Endocrinology and Metabolism, growth hormone levels rise significantly only with high-intensity exercise that taps into the anaerobic energy system. It also has to be of a certain duration. In this study, a minimum of 10 minutes of high-intensity exercise was needed to increase growth hormone levels. Low-intensity exercise had no effect on growth hormone.
High-intensity interval training works well for boosting growth hormone levels because it allows you to work hard for short periods of time without becoming fatigued to the point you have to stop. High-intensity workouts are the most effective for producing an after-burn, the state where you continue to burn calories even after you stop exercising. Long sessions of moderate-intensity exercise don’t give you the same after-burn.
Exercise isn’t the only factor that affects growth hormone levels. To get the full benefits of the growth hormone your body naturally produces, don’t skimp on sleep. Growth hormone is released in the greatest quantity during deep sleep, and not getting adequate sleep will blunt the amount of growth hormone your body is exposed to. That’s one reason lack of sleep contributes to weight gain.
The Bottom Line?
When it comes to increasing growth hormone levels and burning fat, high-intensity exercise will give you a greater boost than moderate-intensity cardio sessions. If you haven’t tried high-intensity interval training, you’re missing out on a way to add variety to your workout and get leaner at the same time. It’s also a good way to break out of a weight loss plateau and reduce boredom. Give it a try.
References:
J. Clin. Endocrinol. Metab. 1992 Ju; 75(1): 157-62.
J Clin Endocrinol Metab. 2000 Feb;85(2):799-803.
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