If you want to get the most out of working out, you need to know which exercises help you release HGH, or growth hormone.
Many of my patients come to me and say, “Doc, I know I need to exercise to stay fit, but is there any exercises that are better than others to really help me look and feel younger?” There is, and it is unquestionably weight training.
Of course, weight training builds lean muscle and burns fat. That in turn raises resting metabolism, which has all sorts of positive impacts on your energy level and strength. However, what may be a little known, but perhaps one of the most important benefits of strength training, is that it is known to also increase your production and release of growth hormone.
Growth hormone in turn helps you build even more lean muscle and burn more fat, but that isn’t the only positive benefit of boosting your HGH levels.
How to Get Started With HGH Increasing Exercises
If you have never done any strength training, weightlifting, and/or resistance training, you must start slowly, and pick routines that are suited to your age, gender, and ability.
Also, do not be intimidated by thinking you are going to need to lift large or heavy weights. To gain the most from strength training, it is not about how much you lift, but about HOW you work out.
The latest research about exercise and HGH, actually shows that it is the intensity of a strength training regimen that is much more important than the amount of weight you lift, for maximizing the production and release of HGH. Intense workouts with low-weights and many repetitions, something known as High Intensity Interval Training, or HIIT, is proving to be very effective for staying young and healthy.
HIIT has been shown in clinical studies to actively stimulate the release of growth hormone and can help you build lean muscle rapidly. HIIT is also a wonderful “anti-aging” exercise because it causes your body to move oxygenated blood from one part of the body to another to “power” your workout. When this occurs your heart rate elevates, you boost your metabolism, and you burn more calories.
The “interval” in high intensity interval training is the key as to why HIIT is so effective in boosting growth hormone. As you might imagine, your HGH levels are at their highest during childhood. Have you ever noticed how most kids play? The run around at full tilt until they are totally out of breath, then rest a few minutes, and do the whole thing all over again. Those bursts of high activity, followed by a short rest, and then repeating, is the same philosophy behind an HIIT workout. A typical HIIT routine will combine high impact aerobics, with strength and muscle building exercises, generally in 30-60 second intervals and usually between 10-15 different exercises in each station before repeating the whole circuit.
Strength Training and Women
Many women think that strength training and weightlifting is only for men, or female body builders. They think that working out with weights will make them look too big, or “like men” This is simply not true, due to an important biological fact – women do not make enough testosterone to build muscles as big or as quickly as men do.
So don’t worry about it ladies, you can strength train, even work out with weights and get the phenomenal health benefits of the extra shot of growth hormone, such as losing weight and looking younger, building lean muscle and burning calories.
Most women also know that they are more susceptible to bone density loss than men as they get older, so they take calcium supplements. Weightlifting and strength training strengthens and builds not only muscle, but bones. Studies in women have shown that resistance training such as weightlifting not only prevents, but in some cases may also reverse the effects of osteoporosis. This could have a lot to do with the increased production of HGH weight training provides, because we now know, that growth hormone can help to improve bone heath.
When Exercise Isn’t Enough
Even if you do all we have discussed so far, and you find you just can’t get past a certain point of weight loss, or build as much muscle as you would like despite how much or how well you work out, maybe you need to have your hormone levels checked.
If you are between the ages of 35 and 55, and you are not achieving your weight loss or strength training goals, the problem may not be in your diet or your gym, but in your blood stream! You may be suffering from low testosterone, low HGH (Growth Hormone Deficiency), or a combination of both. Make an appointment today to schedule your free consultation, you may be a candidate for hormone replacement therapy! Hormone therapy can help you not only get more out of your workouts, but also to achieve peak performance in every aspect of your life!