More on the exercises to increase growth hormones

Exercise can increase growth hormone, and the response depends on duration, intensity, body temperature, and glucose conditions.

• Duration: For resistance or endurance training, aim for roughly 60 minutes; the discussion gives a range of about 60–75 minutes of hard work. Longer vigorous sessions may raise cortisol and undermine the hormonal response. 1
• Avoid sugary sports drinks: Keep blood glucose from getting too high during exercise; a calorie-containing, sugar-based sports drink was described as flattening the growth hormone response. 2
• Warm up, then cool down: A roughly 10-minute warm-up that raises overall body temperature may support the response. After exercise, bring body temperature back toward normal relatively quickly, for example by cooling off. 3 4
• Train hard, but stop short of failure: High-intensity work approaching muscle failure—but not reaching it—was associated with substantial growth hormone increases. 5
• Women and men may peak at different times: In the study discussed, women’s growth hormone and IGF-1 peaks occurred in the first 30 minutes, while men’s peaks came later, around 60 minutes. 6