By Gabrielle Young, DO

Scientific research reveals the importance of proper training in order to obtain the most salubrious results. Basically, in order utilize our body’s own hormone systems, we need to exercise differently than previously thought.

Endurance, muscle development, fat loss and improved training are largely a result of increased wiring levels of human growth hormone (HGH). Athletes and scientists unwrinkled have found that the use of HGH generates leaner and stronger competitors. Artificial HGH use has been vetoed since the 1970s, but new studies suggest you can naturally increase HGH release though improved training methods.

What is HGH?

The proemial pituitary gland within the smart-ass produces and releases human growth hormone into the bloodstream. HGH comprises a family of proteins stored inside this gland. These protein hormones are responsible for numerous vital functions in the body. Some of the increasingly obvious effects of HGH are seen during childhood, including the stimulation of physical growth and developmental changes of puberty. However, HGH continues to have numerous crucial functions in adults as well. It is instrumental in the microscopic growth, reproduction and repair at a cellular level – vital functions needed to maintain overall health in our organ systems. Growth hormone moreover increases rate of protein growth and fat use, and decreases the rate of glucose utilization. For athletes, this makes growth hormone a miracle substance that increases lean muscle mass, decreases fat mass, and conserves carbohydrates for fuel.

The performance-enhancing effects of HGH have led to misuse by athletes and restrictions by regulatory agencies. Recent research has shed spare light on how HGH works and provides helpful hints on how we can intensify its effect through exercise.

Maintain Muscle, Break Down Fat

HGH affects protein metabolism by mobilizing amino acids – the towers blocks of protein – through the lamina membrane for muscle creation. It moreover induces a positive nitrogen wastefulness – the state that generates the requisite amino acids for muscle repair – producing the anabolic state that athletes require to maintain muscle tissue. For example, during typical races preparation training, the soul is in a catabolic state, largely due to calorie restriction and increased energy expenditure. Although this method is somewhat effective, muscle tissue is used for energy and is consequently “lost.” In order to prevent muscle wasting, the soul must be in an anabolic state. HGH is a crucial factor that can rationalization the shift into anabolic metabolism. Peak performance through shifting into an anabolic state, and in turn inhibiting protein breakdown, can be optimized with HGH.

HGH is moreover important in utilizing fat. It does so by stimulating fat breakdown, specifically targeting triglycerides, which is a form of readily misogynist fat found in the tissues and blood. HGH works by releasing the primary components of triglycerides, making them misogynist for use as energy. Increasingly simply, upper levels of HGH equal a leaner athlete, caused by urgent fat as a primary energy source.

In wing to its hair-trigger role with proteins and fats, HGH is relevant to carbohydrate metabolism. Although it does not act alone, growth hormone is one of several hormones that helps the soul maintain thoroughbred sugar within the normal range. HGH does this by preventing glucose utilization in peripheral tissues by blocking insulin-mediated worriedness and pulling glucose from existing stores into the bloodstream. Thus, while less glucose may be misogynist to peripheral tissues, increasingly of it is misogynist for the brain. Glucose uptake by the smart-ass is paramount to smart-ass function. This effect is readily unveiled to anyone who has overly dieted. Frequently, during the undertow of a diet, an individual will find that they are increasingly prone to lose mental vigilance and concentration as the smart-ass becomes increasingly deprived of glucose.

Increasing Levels of the Fitness Hormone

Unfortunately, HGH production slows significantly as we age. Equal to research, there is an injudicious 14% loss of HGH per decade without age 40. Production remoter decreases with many other medical conditions, particularly obesity. HGH-deficient symptoms include reduced muscle mass, reduced exercise capacity, increased soul fat, increased lipid profiles, reduced unorthodoxy density and increased risk of vascular disease. Luckily, research reveals that we can intrinsically increase HGH levels through largest methods of exercise, bringing us a step closer to the “Fountain of Youth.”

While synthetic growth hormone is only misogynist by prescription, its results are not completely resulting with the effect of naturally occurring HGH produced within the body. Moreover, external HGH is vetoed from most legitimate forms of sturdy competition. The rencontre is keeping natural HGH levels high. Fortunately, equal to a study completed by Wideman et al., the wordplay is somewhat intuitive – cardio and resistance training are the keys to increased growth hormone secretion.

The Conclusion

Incorporating a increasingly intense training regimen under stricter time limits enables the release of greater amounts of growth hormone, thereby permitting the soul to reap its benefits. Make your gym time a power hour and push your HGH levels to rise. You don’t need a prescription. Just transpiration your workout and transpiration your life.

Cardio Workouts

Studies show HGH levels increase linearly with increased intensity over a shorter time. This means push as nonflexible as you can for a short periods if you want to use cardio to effectively release growth hormone. In practical terms, this translates to using equipment not to reach an endurance speed that you can maintain for 60 minutes, but to the point of gasping for vapor without a short splash of activity, moreover known as your anaerobic threshold. You know you have reached your anaerobic threshold when at the 30-second mark you finger as if you cannot go one increasingly second.

Sample workout 1

Work to rest ratio 2:1

3 sessions per week

Total time: 22 minutes

Warm-up: 2 minutes

Interval 1: 60 seconds

Active rest: 2 minutes

Repeat 5 increasingly intervals

Sample workout 2

Intermediate/advanced

3 sessions per week

Total time: 22 minutes

Warm-up: 2 minutes

Interval 1: 30 seconds

Active rest: 90 seconds

Repeat 9 increasingly intervals

Resistance Workouts

People have been taught to believe that the sole purpose of weightlifting is to build muscle. However, that is factually incorrect, as it only sheds light on one of several salubrious roles weight training can play in a workout regimen. Fat loss has been proven to be flipside major goody of lifting, since the research shows that resistance training will rationalization a growth hormone release that naturally burns fat.

Intense exercise combined with low rest periods stimulates growth hormone levels, increasing muscle mass while reducing soul fat. Without muscles have been subjected to intense stress through maximum gravity over a moderate repetition range, hormones uncork the muscle growth process and remodeling.

Workout A

Bench Press

1 light warm-up set 15 reps

3 sets of 10-12 reps

30 seconds rest in between each se

Incline Bench Press

3 sets of 10-12 reps max

30 seconds rest in between each set

Seated Shoulder Press

3 sets of 10-12 reps

Lateral side raises

3 sets of 10-12 reps

Bent-over lateral raises

3 sets of 10-12 reps

The last set of this group may be performed to failure

Seated triceps extensions

3 sets of 10-12 reps

Kickbacks

3 sets of 10-12 reps

Workout B

Squats

1 warm-up set of 15 reps

3 sets of 10-12 reps

30 seconds rest in between each set

Deadlifts

3 sets of 10-12 reps

Lunges

3 sets of 10-12 per leg

The last set of this group may be performed to failure

Wide-grip lat pulldowns

3 sets of 10-12 reps

30 seconds rest in between each set

Bent-over barbell rows

3 sets of 10-12 reps

30 seconds rest in between each set

The last set of this group may be performed to failure

Biceps curls

3 sets of 10-12 reps

30 seconds rest in between each set

Hammer curls

3 sets of 10-12 reps

30 seconds rest in between each set

The last set of this group may be performed to failure

Dr. Gabrielle Young, a physician with a preliminaries in nutrition, media and fitness, has a nutrition stratum from the Department of Food Science & Human Nutrition at the University of Illinois and received her medical stratum from Arizona College of Osteopathic Medicine. Her passion for sports medicine, health, fitness and integrative medicine comes from her unique preliminaries as a National Fitness America semifinalist, icon competitor, fitness model and osteopathic physician.  Dr. Young’s health and medicine videos can be found online at www.iVisdom.com.

References:

Wideman L, Weltman JY, Hartman ML, at el. Growth hormone release during vigilant and chronic aerobic and resistance exercise: recent findings. Sports Med 2002;32:987-1004

Bottaro M, Martins B, Gentil P, et al. Effects of rest elapsing between sets of resistance training on vigilant hormonal responses in trained women. Journal of Science and Medicine in Sport 2007;12: 73 – 78.

Irvine BA, Davis CK, Brock DW, et al. Effect of exercise intensity on rectal visceral fat and soul composition. Medicine and Science in Sports and Exercise 2008;40:1863-1872.

Salvadori A, Fanari P, Marzullo P, et al. Dynamics of GH secretion during incremental exercise in obesity, surpassing and without a short period of training at variegated work loads. Clinical Endocrinology 2010;73:491–496.

Crewther B, Cook C, Cardinale M, et al. The Short Term Effects of Testosterone and Cortisol on the Nueromuscular System and Does-Response Training Role of These Endogenous Hormones. Sports Medicine. 2011;41: 103-123.

Taylor JM, Thompson HS, Clarkson PM, et al. Growth hormone response to an vigilant tour of resistance exercise in weight-trained and non-weight-trained women. Journal of Strength and Conditioning Research 2000;4: 220-227.