The two best ways to up the production of human growth hormone are exercise and sleep. One method takes place at night (sleep) and the other during the day (exercise). If you engage in the right exercise to increase HGH levels, you will likely find it easier to fall asleep at night – which will help continue to improve your human growth hormone output.
How does exercise increase HGH levels in adults?
To answer this, you first need to understand how HGH secretion occurs. The pituitary gland responds to signals from growth hormone-releasing hormone (GHRH) from the hypothalamus by pushing out a pulsatile burst of HGH.
As soon as the HGH enters the bloodstream, it rushes to receptors cells throughout the body to deliver its signal, and then it disappears until the next burst three to five hours later. If you can speed up the time between the bursts, you will increase your HGH levels.
That is where using the right exercises to increase HGH production come into play. What is most surprising about the use of exercise for HGH benefits is that it only takes 10 minutes to accomplish. In fact, spending hours at the gym is actually detrimental to HGH production.
What Exercise is Best to Increase HGH?
If all you had to do to increase your body’s production of HGH were exercise 10 minutes a day, you would probably jump on the idea. Knowing that a mere 10 minutes could tighten your skin, help you lose weight, improve your sex drive, strengthen your muscles and bones, and sharpen your memory would likely stimulate you to get up and move. The following exercises to increase growth hormone production will do just that:
- High-intensity interval training – choose your method but limit this activity to a maximum of three times a week:
- Brisk walk/run
- Dancing/stair climbing
- Bicycling/speed cycling
These are just some of the options. The goal is to spend no more than 90 to 120 seconds moving at a brisk pace (not heavy) and then switch to a 20 – 30-second high-intensity sprint such as running up and down stairs, peddling as hard as you can, sprinting down the street.
You must reach your anaerobic threshold during these sprints. Always stop after thirty seconds and resume a 90 to 120 second slower pace. The “rest period” continues movement just not at the high-intensity. Repeat this process a total of 4 to 8 times.
Do not perform this exercise more than 30 minutes. Four repetitions accomplished in less than 10 minutes is all it takes for a person who is just beginning an exercise regimen to see a significant increase in HGH production.
- Strength or resistance training – choose your method but remember to switch things up – never work the same muscle group two days in a row:
- Use heavier weights so that you can only do 8 to 12 repetitions – no more
- Target large muscle groups through deadlifts, bench presses, pullups, pushups, and lunges
- Shorten the rest time between sets by going between a few different exercises at once
Using resistance exercise to increase HGH helps to lengthen the telomeres at the end of the chromosomes that shorten as we age. Shortened telomeres lead to cellular aging and impair immune functions that can cause organ deterioration and age-related disease.
Can Exercise Decrease HGH?
We have talked about exercise to increase HGH and cautioned about overdoing, and this is why: too much exercise can decrease human growth hormones. You have probably heard too much of a good thing is bad for you, and that is the case with exercise.
Excess endurance training will increase cortisol levels which break down tissue and inhibit the release of growth hormones. The optimal goal is to repeat the high-intensity interval training three times a day for a period of no more than ten minutes at a time on the two to three days a week that you perform this activity.
For resistance training, you want to ensure that your load lift and rest periods are at the desired level to increase growth hormone release.
How to Increase HGH with Exercise?
The concept is simple: you can learn how to increase HGH through exercise – even just a little bit a day a few times a week. Every step you take is a step in the right direction.
The best exercise to increase growth hormone is the one that you can commit to doing on a regular basis. If you hate to run, do not look at doing sprints. If you have stairs in your house, then put on some music, dance around, and then run up and down the stairs for twenty seconds as fast as you can.
If you love to swim, then swim leisurely laps followed by a 20-second high-intensity lap.
Find what works for you and get up and move. Your HGH levels will thank you. Learn more about the exercise to increase HGH levels.