Want to boost your Growth Hormone response? Want to build muscle and burn
fat like never before? Want to actually rebuild your brain? Then Interval
Training is just the thing for you.
NOTE: You can also read more in my link about HIIT (High-Intensity
Interval Training) as well.
The reason is that Interval Training is a proven, and natural of course, method
to increase your body's Growth Hormone output. Growth Hormone was shown in
a recent study to literally burn almost 10%body fat off middle aged male
participants as well as reduce their baseline metabolic rate by about 200
calories.  These are incredible numbers. So what doesn't every doctor
prescrible growth hormone for those middle aged and beyond? Primarily
cost. The price of hormone has come down, but it is for the time being the
stuff of Hollywood stars, ex-athletes and the rich and famous.
Well, that was until Interval Training came along: now even the poorest of
the poor can enjoy many nice bursts of Growth Hormone throughout the day by
employing some very simple scientific exercise strategies that we will outline
Interval Training is nothing complex: it's basically exercising the way you
did when you were a kid. Watch kids play: they don't run at a slow,
steady pace for an hour. They sprint over somewhere, then rest, the sprint
somewhere else and so on. Going fast and hard followed by slow and relaxed
is Interval Training at its core.ts core.
For example, classic Interval Training is doing some form of exercise at a very
intense level for 30 to 60 seconds and then resting for a few minutes and
repeating for several cycles. The research studies have usually been done
using sprinting, but the form of exercise really doesn't matter much: the key is to do something
where you get out of breath and start sweating. Intensity in
your Interval Training is what you are aiming for.
But it's actually not as bad as it sounds: you can do anything for 30-60 seconds,
right? A stationary bike, stair stepper or even weights  - anything can be used.
For example, with weight training, as long as
you rachet up the resistance or weight significantly for a minute or two so that you're wheezing
and puffing, then that is Interval Training. So it's basically push yourself, then
relax and repeat. And I think most people will find this actually more enjoyable than just straight and steady endurance/aerobic exercising. (Note:
Remember to build up slowly into this if you haven't exercised in a while and consult your
So what's the advantage? Many studies have shown that even one or two cycles
of Interval Training churn out Growth Hormone into your system for several hours
afterward. And Growth Hormone is one of your truest friends: it improves mental abilities - actually, it allows you to rebuild your brain even past
youth - and burns fat and builds muscle while it's at it.
So how much Growth Hormone can you churn out using Interval Training? Well,
one famous study  looked at nine males doing
either one 6 second or one 30 second sprint. The 30 second sprint gave a peak
Growth Hormone response 450% higher than the 6 second sprint and elevated Growth Hormone levels for 90-120 minutes
That shows the magnitude of the Growth Hormone response from Interval Training exercise for only one cycle. Even the 6 second sprint eleveated Growth Hormone for about 60 minutes afterward. So
even minimal time and cycles of Interval Training will
still produce significant Growth Hormone output.
The bottom line is that you don't have to train like an olympic athlete to get a powerful Growth Hormone response. In fact, you want to be careful, because if
you do too many sprints during your Interval Training, you will have to take a break from training the next day
due to muscle soreness, etc. Plus, you'll have to be careful not to
which can decrease testosterone, raise cortisol and decrease immunity, all of these being Exercise-Session Killers.
Therefore, you have to listen to your body. One key study  found that "Total
IGHC (Growth Hormone Response) increased linearly with increasing exercise intensity".
In other words, the more intensity and the longer the intensity, the greater your
body's output of Growth Hormone. So find that balance between intensity and
being able to do Interval Training the next day. Remember that even one or
two cycles of Interval Training will get you a nice Growth Hormone response.
Also, don't get too hung up on the exact times that you must do for each.
The basic idea behind interval training is this: you go fast and then you
go slow and then you repeat. Does it really matter whether you get a Growth
Hormone response of 44% or 64%? No, what really matters is that your
workout is enjoyable enough that you're back doing it the next day! If you
are a beginner, don't try to sprint like a wild man for ten minutes straight.
Just do what you can do and build up slowly and gradually.
Note: Is there a way to boost Growth Hormone using much less weight during
weight lifting? Well, it turns out the answer may be yes. Scientists
recently found  that doing 40% of your one rep max at a slow pace - three
seconds up and three seconds back - to exhaustion gave greater growth hormone
response than traditional weight lifting techniques. This has left the
researchers scratching their heads. These results should be considered
preliminary, but maybe slowing down your reps is just what the Endocrinologist
ordered. Don't forget to look at my Volume
link to see a new way to put on
muscle that is easier on the joints.
Most of the studies on Interval Training have been done on younger individuals (20-35
years). Can the middle aged and beyond athlete expect a Growth Hormone (GH)
benefit? One study  examined just this question and here is their summary:
"The magnitude of GH release is greater in young women than in young men and is
reduced by 4-7-fold in older individuals compared with younger individuals."
At first, this sounds discouraging, but it's not. You can still get a significant
Growth Hormone response even though it is not as large as a young person's. Imagine
how much you would pay for a supplement that would increase your Growth Hormone
response significantly for several hours. Well, there is
no such supplement: instead you can just do a little exercise and
achieve the same results!
By the way, one Hormone that goes hand in hand with Growth Hormone is IGF-1 and
a 2008 study found that weight training increased IGF-1 levels in muscle tissue
by 54%!  Adding creatine to weight training produced an even greater IGF-1
I should also mention that one theory postulates that what you really want to aim for is brief Interval Training
2-3 times/day. Of course, most of us have busy lives and so that is probably not possible.
But such a regimen of Interval Training would create a elevated Growth Hormone response throughout the
day. The study  cited above aimed to do
just that and wrote "as a result, 24-hour integrated Growth Hormone concentrations are not usually
elevated by a single bout of exercise. However, repeated bouts of aerobic exercise
within a 24-hour period result in increased 24-hour integrated Growth Hormone concentrations".
This study, in young women, created a 24 hour Growth Hormone response twice the normal!
And, when coupled with long, quality Sleep in the night,
Interval Training would dramatically elevate Growth Hormone for you night and day.
CAUTION: If you find your performance dropping off after a period
of Interval Training, then you may need to take a week or two off. You are
probably experience a type of
Overtraining which can lead to decreased
testosterone output and immune function.
exercise like a kid and have fun rebuilding your body and brain.
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5) J Sports Nutr, 2008, 18:389-398
6) J Clin Endocrinology Metabolism, in press Sep. 4, 2007