Boost Growth Hormone, naturally
By Prabhakar Shetty, Body Satva Essentials Team
Exercise Diet And Rest to Prolong Youth |
Whenever you see a person with a very
muscular body, do you wish to be muscular and strong too? Does it awaken your
desire to be strong and muscular too? If the answer is yes, this article is for
you. There is plenty of good news.
Desire is the starting point and it
will motivate you for a long time. Hold on to your desire and set goals with
reasonable timelines. Generally, the responses are better in younger people
and previously trained persons. When you begin your bodybuilding
journey, do it under the guidance of a certified trainer or coach.
Resistance training for several weeks increases muscle
cross-sectional area (CSA), strength, and power. Muscular hypertrophy and
strength gains following resistance training are thought to be dependent on the
intensity of exercise, in such a way that an intensity of more than 65% of
1-repetition maximum (1RM) is required to achieve a substantial effect.
The good news is that your body can
make adequate quantities of Testosterone, Growth Hormone (GH), Insulin like
Growth Factor (IGF) and many other co-ordinating vital factors through a proper
exercise regime and balanced diet.
Studies
suggest that intensity and duration of acute exercise, work output
during exercise, muscle mass used during exercise, fitness, and training state
may all influence, in part, the GH response to exercise.[1]
Furthermore,
the level of aerobic fitness and prior training are related to the amount
of GH released over a 24-h period. [1]
Exercise
intensity may play a key role. Exceeding a particular threshold of exercise
intensity is needed for a significant rise in serum GH. Peak GH
concentrations are seen at the end of exercise or within 40-min post-exercise.
[1]
GH release increases with Long Duration Aerobic
Exercise
(of lower intensity)
Another
study found that if the duration of aerobic exercise is increased from 1 hour
to 2 hours, GH secretion is significantly amplified during the next 20-hour
period.[2]
GH release is amplified if the rest periods between sets are
reduced
Tweak your exercise pattern and make more GH, by reducing the rest
periods. Exercise regimens using
moderate exercise intensity (10 repetitions max) and shorter rest periods (1
min) considerably elevate GH and Testosterone concentrations, whereas those
using higher intensity (5 repetitions max) and a longer rest period (3 min)
do not. The former protocol is known as a hypertrophy-type regimen,
and is used typically by bodybuilders.[3]
The
GH response was 3-fold higher in the shorter or no-rest regimen. WoW. The
muscle hypertrophy (measured by CSA), strength and endurance were all
better in no-rest regimen.[3]
Sprint for massive boost in GH release
High
intensity and high-speed exercises using a person’s all out capacity for as
less as 6 seconds to 30 seconds, leads to a burst in release of GH.
In
a study conducted in women, one bout of HIIT consisting of 4 all-out sprints of
30secs along with 4.5 minutes of active recovery, increased pulsatile GH
secretion for 12.5 hours.[4]
A
single-30-sec bout of maximal exercise on a treadmill increased GH
concentrations 10-fold above baseline at 1-h post-exercise (Nevill et al.
1996).
Among
healthy men, GH concentrations remained elevated for 3-hrs post-exercise
following a 6-sec (~217%) or
30-sec (~530%)
all-out sprint on a cycle ergometer (Stokes et al. 2002)
Sleep early at night to get free GH
Approximately
an hour after you sleep, your body releases more and more GH for the massive
repair work in the body tissues, up to around 4.00 am or a couple of hours
before sunrise. After that GH levels decline and reach the lowest levels by
sunrise. Hence, if you sleep at 9.0 pm you may get at least 6 hours of
nocturnal GH free. If you sleep at midnight you may get only 3 hours of GH for
body repair and growth.
Importantly,
this happens with all the innate checks and balances of the body and thus has safe
and significant benefits, including lipolysis and muscle hypertrophy.
Don’t
waste money on GH unless it is advised by a Physician, for specific medical
conditions.
Body
Satva Essentials urges you to exercise regularly, eat a balanced diet and sleep
adequately at night, to Prolong Youth.
Ref
1: Pritzlaff C.J. et al, J of Am Physiological Society, 1999, p498-504.
Ref
2: Nindl B.C. et al, MED & SCIENCE IN SPORTS & EXERCISE,
2014, p1917. ACSM
Ref
3: Goto K. et al, Medicine and Science in Sports and Exercise, Jun 2005.
Ref
4: Deemer S.E. et al, Physiol Rep, 6 (2), 2018, e13563,
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