More on the exercises to increase growth hormones
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To increase growth hormone through exercise, highlights several key strategies:
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Exercise Duration: Engaging in exercise consistently for about 60 to 75 minutes seems to maximize growth hormone release. Both resistance training and endurance exercises are effective. However, it's important that the exercise session does not exceed this timeframe to avoid significant increases in cortisol, which can inhibit the benefits 1 2.
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Blood Glucose Levels: Managing glucose levels carefully is crucial. It's best not to ingest high-caloric sports drinks or have high blood glucose levels during exercise, as this can flatten the growth hormone response. Training with moderate body glucose levels and avoiding sugar-laden drinks during the session is recommended 2.
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Warm-Up: Properly warming up before the exercise session is essential. Increasing body temperature slightly before starting strenuous activities can enhance the effect on growth hormone release. This is because body temperature plays a pivotal role in triggering the optimal release during exercise 1.
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High-Intensity Exercise: High-intensity exercises that push close to muscle failure, but not to absolute failure, are particularly effective. This means doing exercises with high intensity but not exhausting the muscles completely in each session 1.
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Cooling Down: After exercise, quickly bringing your body temperature back to normal can help in sustaining growth hormone spikes. This can be achieved through means like a cool shower or simply cooling off naturally 2.
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Sex-Dependent Effects: Notably, there are differences in the timing of growth hormone release between men and women. For women, the peak increases in growth hormone and IGF-1 generally occur within the first 30 minutes of exercise. Therefore, even shorter sessions can be effective for women 3.
Incorporating these practices into your routine can help in significantly increasing your growth hormone levels through exercise.
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