High Intensity Workouts: The Secret to Natural Growth Hormone Release


By now we are all familiar with the evils of being overweight. There is a plethora of health problems associated with carrying around extra weight; stroke, heart disease, gout, gall bladder, and osteoarthritis.  Overweight people have a shorter lifespan and have less quality of life.

The statistics are enough to frighten any sedentary individual into incorporating some type of activity into his life. For years, the gold standard of exercise was 30 minutes of activity a day and walking was said to be adequate enough to prevent obesity, delay heart disease and premature death. According to researchers that is no longer the case.

A new study published by the National institutes of health pulls together a body of studies to make it clear that middle age and older adults should be doing some form of anaerobic exercise – high intensity intervals and sprints rather than slow low intensity forms of exercise like walking.

Anaerobic exercise like running, explosive strength training, sprinting, cycling, sprinting, spinning, and cross country skiing, have been shown by medical researchers to make the body produce significant amounts of anti-aging growth hormone!

It is no secret that many well-known entertainers and body builders take human growth injections to help cut body fat, increase muscle tone and to feel youthful again. However, there are many serious side effects associated with HGH injections, including joint problems, carpal tunnel, and adult onset diabetes.

That is why natural is best and producing your own growth hormone from high intensity exercise is unquestionably the way to go. For middle-aged adults HGH can reverse several clinical factors of the middle age bulge- officially named “somatopause” by researchers.

The middle age somatopause is signified by energy decline, weight gain, loss of muscle and wrinkled skin after age 35. Researchers report, “Aging is often associated with a progressive decrease in the volume and intensity of exercise.”  A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well being and training outcomes. In a great many cases the impact of aging could be reduced if exercise is consistent and highly intense.

Since researchers show that HGH releasing exercise occurs in direct relationship to training you should stop and evaluate your current program and ask “Are my workouts giving me the maximum results?” Or could I achieve even greater results by training at a high intensity level?

Long and slow forms of cardio are great if you are inactive, sedentary or just starting an exercise program. Yes it is great for burning some additional calories and increasing cardiovascular fitness, but it just doesn’t compare to the benefits of anaerobic interval training, the difference is like kerosene and jet fuel. Low intensity exercise is absolute necessary as a starting point, but it needs to be a stepping stone that leads to moderate intensity exercise which in turn needs to be a stepping stone for high intensity anaerobic training.

Anaerobic exercise is the most productive form of exercise and should be a part of every fitness routine. However it is also the most dangerous form of exercise and a progressive build up program is necessary to prevent injury and condition the body for ever increasing demands.

Research shows HGH can be released most effectively (by as much as 530%!) through anaerobic interval training. The best type of workouts are the short “get you out of breath” all out bursts of energy you can accomplish through treadmill running, cycling, spinning, stair or stadium runs, elliptical trainers, and circuit weight training. Here is a simple example of a good HGH release interval training routine for someone who is new to this type of training


Warm up for four minutes at a moderate to fast WALK  3.5 TO 4.0  mph

JOG 30 SECONDS at 6.0

WALK 1 minute at 4.0

JOG 30 seconds at 6.5

WALK 1 minute at  4.0

JOG 30 seconds at 7.0

WALK 1 minute at 4.0

RUN 30 seconds at 7.5

WALK 1 minute at 4.0

RUN 30 seconds at 8.0

Walk 1 minute at 4.0

RUN 30 seconds at 8.5

WALK 1 minute at 4.0

RUN 30 seconds at 9.0


WALK briskly at 3.5 to 4.0 for 4 minutes

TOTAL TIME  18 minutes 30 seconds

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