Training For Less Fat, More Muscle
How To Induce A Growth Hormone Response
Human growth hormone (hGH) has been a newsmaker because of athletes’ illicit use of synthetic versions of this hormone to help them perform better on the baseball diamond, football field, or bicycle race. Bodybuilders inject synthetic hGH to help sink bodyfat levels to single digits, all the while maintaining optimal muscle mass. The last ten years of exercise science has shown what type of fitness activities induce the greatest natural growth hormone response. Specific exercise and recovery activities have a positive effect on our body’s daily hGH production.
Human growth hormone (hGH) is secreted in a pulsatile fashion throughout the day. A number of physiological stimuli can initiate hGH release, the most powerful of which are sleep and exercise. Human growth hormone has many varied roles throughout your life. For adult athletes and fitness clients, hGH helps increase fat metabolism–you get leaner, enhance muscle recovery from challenging exercise or injury, you stay stronger, and produce a healthier body composition as you age.
Resistance training produces a significant exercise-induced growth hormone response (EIGR) that can last for 24 to 36 hours. The response is greatest with full body training sessions that involve multi joint lifts and carries. EIGR is not limited to traditional barbell or dumbbell training, but is also produced with the performance of bodyweight resistance training. The post training hGH response gets better as the trainees became more proficient (gets stronger) with strength training.
The exact mechanism that causes EIGR with anaerobic exercise is not known, but it appears to be related to higher lactic acid levels in the blood. The activities that produce the greatest EIGR are high intensity exercise intervals lasting at least 30 seconds. The researchers’ current recommendations for optimal EIGR are six to eight 30 second intervals of high intensity activity. Bicycle sprints have been the most commonly used exercise modality in research studies, but other activities can be used as long as your joints and muscles can tolerate the stress. Treadmill, stairclimber, rower, as well as track sprints and hill runs are good interval training choices.
Human growth hormone is released in response to our natural circadian rhythms. If your sleep-wake cycle is disturbed, the cyclical release of hGH is blunted. Maintaining good sleep hygiene is important for optimal hGH production. Avoid stimulants such as caffeine and alcohol before retiring to sleep. Falling asleep and waking at consistent times creates more consistent hGH blood levels. Just a few nights of interrupted or decreased sleep duration have been shown to reduce fat metabolism, slow muscle recovery, reduce insulin sensitivity, and decrease hGH levels.
Natural HGH Production Activity
Inducing optimal human growth hormone production is easy: Get adequate and consistent sleep. Every week, perform two or three high intensity interval style training sessions for six to eight sets of 30 seconds duration. Two or three times a week perform a full body strength training program made up of full body multi joint exercises.
Michael S. O’Hara, PT, OCS, CSCS
Learn how to keep your spinal stabilizers strong by performing side planks. Mike O’Hara explains this in his article, “Learning to Lean”, and includes video demonstration and explanation of the importance keeping your stabilizers strong to stand up to the demands of daily life. It’s time for another Fenton Fitness Love Your Jeans Challenge–see page 3 for more information. In his article, “The Periodization of Nutrition”, Jeff Tirrell gives tips on optimizing dietary intake.
Aging Muscles and Exercise
Fast Reaction and Helpful Hormones
New technology has produced some surprising information on the cellular response of muscle to various types of exercise. Super blood analyzers and computers have enabled scientists to monitor gene expression and hormonal release in muscle cells during and after sessions of exercise. The information from this research is revolutionizing our understanding of optimal exercise prescription for health and longevity. It appears that older individuals derive the most beneficial muscle cell response with fairly intense interval training sessions. Please take the time to read Gretchen Reynolds article in the New York Times, The Best Exercise for Aging Muscles.
Dr. Martin Gibala, a professor at the kinesiology department at McMaster University in Hamilton, Ontario recently released an outstanding book, The One Minute Workout. Dr. Gibala explains the science behind high intensity interval training (HIIT) and why it is safe and effective for older fitness participants.
Skeletal muscles produce beneficial biochemicals called myokines that stimulate a response in cells throughout the body. Myokines are a fairly new scientific discovery and we have only recently begun to understand their remarkable effect on human physiology. Myokines enhance blood vessel development, promote beneficial hormone levels, stimulate greater mitochondria production, and improve the metabolism of fat. In the older individual, myokine levels are enhanced with strength training and high intensity interval training.
The best method of creating more of the beneficial myokine biochemistry is to consistently perform some progressive resistance training followed by a brief but intense interval training session. This regimen of training is similar to that of track athletes involved in sprinting. These athletes have high levels of muscle mass and very low body fat levels.
Michael S. O’Hara, PT, OCS, CSCS
Read the NY Times article here: https://www.nytimes.com/2017/03/23/well/move/the-best-exercise-for-aging-muscles.html