With aging, the naturally secreted human growth hormone decreases. This can even bring about problematic alterations in body composition, which may include an increase in fat mass, reduction in lean mass, and alterations in bone density. But now it has been seen that some lifestyle practices and sports exercises enhance the HGH and reduce the effects of the aging process.
What is HGH?
Somatotropin, or HGH, is a peptide hormone synthesized in the pituitary gland at the brain’s base. It is useful for growth during the early developmental stage and adolescence and for adults’ metabolism, body composition, and energy. For some reason, they are less produced as we grow older; in the age range of about 30 years and above, Somatotropin production reduces by up to 14% per decade. This is one of the reasons why gradual body fat and loss of lean body mass are frequently observed as we age.
Some key functions of human growth hormones in the body include:
- Fostering of muscular growth and development
- Monitoring body fat percentage
- Building up of bones and other tissues of the body
- Boosting energy levels
- Supporting heart health
- Enhancing immune function
- Enhancing memory, concentration, and mood enhancement
- Increasing the rate at which the body burns calories or metabolizes food
Therefore, sustaining optimal levels of Somatotropin benefits various bodily systems and aspects.
The Link Between Exercise and Somatotropin
Strenuous exercise is yet another proven method of increasing the amounts of Somatotropin through natural means, according to Harvard Health Publishing 2021. Steady-state exercises such as walking and swimming elevate the individual’s heart rate, and HIIT-style workouts were identified to increase the human growth hormone production in the body.
This is because exercise, like any other physical activity, exerts pressure on the physical aspect of the cardiovascular system. During a workout, your muscles are pushed to their limit, and the pituitary gland releases human growth hormone to aid healing and rebuilding. The secretion level depends on the training duration and strain level, with HIIT training being the most effective.
A Cross-sectional study done in 2016 showed a six-fold increase in HGH in one trial exercise involving an intense bodyweight circuit session compared to baseline.
Following are some other interesting findings that demonstrate the link between exercise and increased human growth hormone levels:
- Resistance and weight training have been shown to boost HGH even 24 hours after a workout session. This type of training is especially good at promoting muscle growth through HGH.
- Even low-impact activities like yoga, which builds strength, have been found to raise human growth hormones when practiced regularly and moderately.
- Researchers say combining aerobic exercise and resistance training into your weekly routine provides the best HGH stimulation.
HGH Therapy Benefits
Now that we understand the role of exercise in boosting somatotropin, let’s explore some of the key benefits that this therapy provides:
- Increased Muscle Mass: the hormone directly stimulates muscle protein synthesis, which helps build and maintain lean muscle tissue.
- Improved Bone Density: It promotes bone mineral density by increasing calcium retention and stimulating bone formation, reducing the risk of fracture from osteoporosis.
- Reduced Body Fat: human growth hormone activates lipolysis, the breakdown of fats in adipose tissue. Exercise further enhances this fat-burning effect.
- Younger-Looking Skin: It stimulates collagen synthesis, which keeps skin firm, taut and wrinkle-free. It also improves the healing of minor cuts and wounds.
- Better Mood: somatotropin triggers the production of endorphins – neurotransmitters that reduce stress and elevate mood. Working out regularly reduces depression risk.
- Protection from chronic diseases: Factors like reduced body fat, better blood sugar control, and stronger muscles/bones, thanks to human growth hormone, lower the risks of obesity, diabetes, and heart disease
- Anti-aging effects: Testosterone and estrogen levels impacted by human growth hormones also play a role in slowing certain aging processes.
Popular Sports Activities for Boosting HGH Naturally
Now let’s look at some specific sports activities to include in your routine if your goal is to lose weight and burn calories:
- Running and Jogging: Low-impact yet effective, running boosts human growth hormone while burning significant calories. Work up to jogging at least three times a week.
- Swimming: Swimming is a full-body exercise that helps burn calories by using more than eighty percent of the body’s muscles.
- Cycling puts less stress on the joints than other sports and provides high-energy aerobic exercise. It boosts the human growth hormone while raising the metabolic rate to burn calories. Choose 30 minutes per day of cycling.
- Boxing: Boxing increases your heart rate and includes strength training with known effects on human growth hormones.
- Rowing: These exercises mostly affect many muscles, increasing the body’s metabolic rates. They are recommended for rowing machines or outdoor rowing for 30–45 minutes three times a week.
- Basketball: A running and attacking game, basketball guarantees an increase in heart rate and proper muscle work for a long time, guaranteeing a long-term burning of calories.
- High-Intensity Interval Training (HIIT): High-intensity training that combines short periods of effort followed by less intense activity intervals places your body under moderate pressure to increase human growth hormone rapidly.
Thus, for people seeking HGH therapy, a prescription administered under medical supervision becomes pertinent. But first and foremost, the clients should uphold the basic measures by changing their diets and engaging in routines that will enhance their health.
Alternatively, please contact me if I can further assist with any other questions. You can also schedule an appointment through the website of my wellness clinic for more details or if you need to know of an “HGH therapy near me.”
