More on the exercises to increase growth hormones

Exercise may increase growth hormone release when the hard-work portion lasts about 60–75 minutes, with intensity, blood glucose, and body temperature all affecting the response. 1

• Both resistance and endurance exercise: Either can work. Use high intensity, but finish close to muscle failure rather than pushing to failure. 2
• Glucose and sports drinks: Avoid high-calorie sugary sports drinks during the session; the discussion links them to a blunted growth-hormone response. 3
• Warm up, then cool down: Warm the body with roughly a 10-minute warm-up before the hard work. Cool down afterward so body temperature returns to normal relatively quickly. 4; 5
• Keep sessions to about 60–75 minutes: Longer exercise may raise cortisol enough to undermine the hormonal benefits; the suggested cutoff is for the hard-work portion and varies by person. 6
• Women may benefit from shorter sessions: In the study discussed, women’s largest growth hormone and IGF-1 increases occurred within the first 30 minutes; men’s peak came later, around 60 minutes. 7