Which Exercises Increase Growth Hormones?
High-intensity exercises are most effective at boosting human growth hormone (HGH) levels. Several types of exercise stimulate HGH release.
Several exercise types effectively increase growth hormone levels. These include:
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High-Intensity Interval Training (HIIT): This involves short bursts of intense exercise followed by brief recovery periods. Examples include sprints, cycling intervals, and burpees. Healthline and MedicineNet both highlight the effectiveness of high-intensity workouts.
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Weight Training: Lifting weights, especially using compound exercises that work multiple muscle groups simultaneously (e.g., squats, deadlifts, bench presses), significantly increases HGH. The intensity and duration of weight training sessions influence the HGH response. PubMed confirms that both aerobic and resistance exercise increase HGH acutely.
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Sprints: Short, intense bursts of sprinting are very effective at boosting HGH. This aligns with the HIIT principle mentioned above. PubMed states that exercise above the lactate threshold for at least 10 minutes is a potent stimulus for HGH secretion.
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Aerobic Exercise: While high-intensity exercise is generally more effective, aerobic activities like running, swimming, or cycling can also increase HGH, though perhaps to a lesser extent. The intensity and duration influence the effect. Healthline mentions aerobic exercise as a way to boost HGH. Frontiers in Physiology confirms that acute aerobic exercise increases GH levels, correlated with intensity.
It's crucial to remember that the intensity of the exercise is a key factor. An exercise intensity above the lactate threshold, sustained for at least 10 minutes, seems to elicit the greatest HGH response. PubMed supports this intensity requirement.
