Experts say that exercise is one of the best ways for us to maintain our general health – and may even help raise our HGH levels through exercise-induced growth hormone response (EIGR) if it is intense enough. However, for many people that just leads to more questions: how intense should my workout be? What kind of exercise is the best for producing EIGR? This article will answer these questions, and provide some of the specific details that you will need to create the perfect exercise program.
An article published in 2000 from Brunel University states: “higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes.” In other words, the more intense the workout, the better the health benefits – and the higher the EIGR. According to one expert, this may be because as we increase the intensity of our exercise, we take in less oxygen to convert into energy. Our glands put out a higher level of human growth hormone (HGH) in order to help our bodies maintain higher energy levels and repair our muscle and tissue cells from physical stress.
The authors of the 2000 article agree that resistance training is the most effective type of exercise for increasing your EIGR. Another source explains that the amount in which the response increases depends on frequency and load of your resistance training – in other words, the heavier the load you lift and the shorter the amount of time that you spend resting in between lifts, the greater the amount of HGH that your body will produce. The author also recommends that you focus on training your largest muscles, especially with exercises such as squats or lunges, because they use the most muscle fibers and cause the greatest anaerobic response.
Sprinting is another great type of exercise for producing higher levels of HGH. This is because HGH is released in pulses that generally follow set cycles, instead of being secreted at a constant rate. Exercises involving sprinting, which can be done through swimming and biking as well as running, when done for ten minute intervals several times a day, help your body reach the lactic acid threshold. This helps your muscles make the best use of the greater amounts of HGH that is released.
The third most common type of exercise used to increase your EIGR is endurance training. However, the amount that endurance exercises raise the level of HGH in your body will depend on how frequent (without extended periods of rest), how long, and how intense that exercise is. It will also depend on whether the training is anaerobic, which is more intense, is often used to build muscle mass, power, and speed, and does not use oxygen as the primary source of energy, or aerobic. In this case, anaerobic exercise will cause a greater release of HGH. In fact, if you maintain the intensity of your endurance exercise above the lactic acid threshold for a period of time longer than ten minutes, you will receive pulsing releases of HGH for the twenty-four hours following the end of your workout.
Another expert claims that eccentric resistance and forced repetition exercises can also help to increase EIGR. In eccentric resistance exercises, you focus on lengthening your muscles – for example, when you are doing bench presses, eccentric resistance occurs as your pectoral muscles are lengthened when you are bringing the weight toward your chest. When eccentric resistance is higher than concentric resistance (in which the muscles are shortened), your muscle fibers are exposed to more stress, which can lead to a higher HGH level in order to help them grow. Forced repetitions can lead to more HGH being released because you are forcing your muscles to continue working after they have already failed. Experts caution that forced repetitions always require a spotter and are most effective when used periodically.
There are several specific exercises that will help raise your EIGR. According to an expert, one popular type of exercise is rowing, which falls under the category of resistance training. Another source claims that jumping rope and intensive interval training also are great ways to boost HGH levels. Cycling, which involves sprinting, is another fun way to get an intense workout. Even tai chi, according to the Mayo Clinic, can help you use meditation to promote calm and relaxation at the end of the day. The largest amount of HGH in the cycle is secreted about an hour after you fall asleep each day, and the amount that you release can depend on how well you are sleeping and how much stress you have been under. By using tai chi to relax, you can relieve stress and help generate a larger release of HGH.
Remember to consult a professional before beginning or changing any exercise routine, and, as an expert cautions, ease yourself into intense workouts instead of just plunging in. In addition, the authors of the 2000 article warn that, “Recent evidence suggests that endurance training results in decreased resting HGH and a blunted EIGR, which may be linked to an increased tissue sensitivity to HGH.” In other words, the more regular exercise that you practice, the less EIGR you will see. Still, with an intensive exercise regimen, you can experience a boost in HGH levels and with it, greater health and energy. For those wishing to increase their HGH levels even further they may consider adding a legal nonprescription HGH releaser like Genf20 Plus to their regimen.
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