You’ve probably heard about people getting expensive growth hormone injections to help ward off the aging process and boost lean body mass. This is an expensive proposition, and no one knows the safety of using growth hormone supplements. Growth hormone is produced naturally by the pituitary gland in the brain. It’s important for tissue growth and repair, immunity and for healthy bones. It also plays a role in brain function and memory. If you’re trying to build lean body mass or lose body fat, growth hormone plays a role here too.
Why is Growth Hormone Important for a Fit Physique?
Growth hormone builds a better physique in two ways. It boosts the growth of connective tissue around muscles, which makes muscles look larger. This is why bodybuilders are so intent on increasing their growth hormone levels. It also increases fat breakdown, which is the ultimate goal of most people who work out.
Unfortunately, growth hormone levels decline with age, which partially explains why men and women lose lean body mass and put on more body fat as they get older. It also explains some of the other undesirable effects of aging such as decreased bone density and memory problems.
Growth hormone is particularly important for women who want to lose fat and preserve lean body mass since they have lower levels of testosterone. Testosterone is another hormone that helps to build lean body mass.
You Can Boost Growth Hormone Levels Naturally Through Exercise
Fortunately, you’re not relegated to using growth hormone supplements to boost levels of this anti-aging hormone. According to research carried out at the University of Connecticut, you can increase growth hormone levels naturally through resistance training using heavy weights.
High-intensity aerobic exercise that taps into the anaerobic energy system for 10 minutes or more also elevates growth hormone levels. When you tap into the anaerobic energy system, lactate is produced, which seems to be a stimulus for growth hormone release.
The increase in growth hormone that occurs with intense workouts keeps you burning additional fat for hours and even days after your workout is over. That’s the beauty of naturally boosting growth hormone levels through exercise.
Unfortunately, moderate-intensity aerobic exercise and light weight training won’t give you the same increase in growth hormone levels. To get the benefits, you need to up the intensity of your workouts, while allowing adequate time for recovery between sessions.
Sleep Is Important Too
Sleep is the other time when growth hormone release increases with the greatest amounts released in a pulsatile manner during deep sleep. Skimping on sleep and not sleeping long enough makes it more difficult to build lean body mass and avoid weight gain. Exercising hard and giving yourself time to rest and recover seems to be the key to naturally increase growth hormone levels.
What Does This Mean?
To boost growth hormone levels naturally, increase the intensity of your workouts. Challenge yourself to lift heavier weights like in my STS program, and go for the burn. Muscle burn is a sign that lactate is building up in the muscle and triggering growth hormone release. Instead of walking on the treadmill for 30 minutes, run on the treadmill for 10 minutes at a pace that’s fast enough that you can’t talk. Rev up your workouts with high-intensity interval training routines like my HiiT DVD or if you prefer low impact try either my AfterBurn or Cardio Supersets DVD.. And don’t skimp on sleep. Get 7 to 8 hours of quality sleep each night to optimize your growth hormone levels.
References:
Medicine & Science in Sports & Exercise February 8, 2011.
Fitness Prescription for Women. April 2007. Pages 106-109.
Related Articles By Cathe:
Does Weight Training Boost The Release Of Growth Hormone?
How High-Intensity Exercise Affects Growth Hormone Levels
Growth Hormone and Exercise: What Role Does It Play?
Does the Release of Anabolic Hormones After Heavy Resistance Training Really Boost Muscle Growth?
5 Hormones That Impact Muscle Growth and How They Work
5 Hormones and How They Affect Your Body Composition
Related Cathe Friedrich Workout DVDs:
STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts
Upper Body Workouts
