Updated: Oct 3, 2019
Human growth hormone (HGH) is an important hormone produced by the pituitary gland. It plays a key role in growth, body comp, cell repair and metabolism. Many people take a supplement to help keep them young. But I am here to tell you there are ways to improve production of this hormone naturally.
HGH also boosts muscle growth, strength and exercise performance, while helping you recover from injury and disease.
Lower levels of HGH may negatively impact your quality of life, increase your risk of disease and make you gain fat . The hormonal imbalance during menopause can and will affect your HGH levels.
Here are 2 ways to improve HGH production naturally:
1. High intensity exercise: This means working hard as you can for quick bursts. If lifting weights this means doing 70% of your one rep max. In cardio training this means getting your heart rate up to about 85% of your total capacity. Just think of it like this: your workout should be about an 8 on a scale of 1-10.
2. Low rest. But for how long? you ask. Well, keep your rest time between sets down to about 30 seconds to 1 minute. Your heart rate is going to get high during that hard work. Bring it down quickly by taking 1-2 deep breaths in between those shallow breaths. Your heart rate will come down quickly and you will be ready to go into the next set or round.
Add Intermittent Fasting as #3. Read my blog post on Intermittent Fasting.
Here are some intensity ranked items and how beneficial they are: (notice strength training at 85% of your 1RM releases 400% of HGH.) Hmmm, I am headed to the gym right now and working at 85%. I can feel the release already.
Running at high intensity releases 266%
Spinning class at high intensity releases 114%
Weight training at 70% of 1RM releases 300%
Weight training at 85% of 1RM releases 400%
*Sports Medicine 2012; 32(15) 987-1004.
High intensity exercise, low rest during workouts, and Intermittent Fasting naturally magnify release of HGH and by doing so you will balance out those crazy hormones of menopause. Read this article for 11 ways to boost HGH naturally.