Endorphins are a group of hormones secreted by your pituitary gland inside your brain -- and they serve a number of physiological functions. These hormones can be released during exercise, excitement, pain, thoughts of love and other actions and feelings. Endorphins structurally resemble opiates and produce feelings of well-being and happiness. There are three main endorphins released by your pituitary gland during exercise: alpha-endorphin, beta-endorphin and gamma-endorphin.
Alpha-Endorphin
Alpha-endorphin was first discovered in the 1970s, yet its effects are still largely unknown. Exercise can stimulate the release of alpha-endorphin, which may have an affect similar to that of amphetamines. Amphetamines are stimulants that are typically released by your central nervous system that have ergogenic, or performance-enhancing, properties. Therefore, it is proposed that exercise triggers the release of alpha-endorphin in your brain in order to further enhance your exercise performance.
Beta-Endorphin
Beta-endorphin is also produced by your pituitary gland in your brain and is much better understood than alpha-endorphin. This hormone is believed to produce a greater effect than the other two endorphin compounds, and is therefore considered more potent. Beta-endorphin appears to provide a strong analgesic effect, meaning it provides considerable pain relief. This can be useful during exercise, because beta-endorphin may decrease the pain associated with muscle fatigue.
Gamma-Endorphin
The effects of gamma-endorphin are still somewhat unknown. However, it does appear to be released by the pituitary gland during vigorous exercise. Gamma-endorphin may play a role in the regulation of blood pressure when the body is under exercise-induced stress. This can help your body remain in a calm and controlled state during intense exercise and may even help you mentally focus more clearly when your body is under stress.
Types of Exercise that Release Endorphins
Studies suggest that any type of physical activity will increase a measurable amount of endorphins. However, it appears as though cardiovascular exercise, such as jogging, running and biking, release endorphins at higher amounts than anaerobic exercise, like weightlifting and light exercise such as yoga. The exact reason why this occurs has yet to be uncovered. However, it is recommended that in order to optimize the release of endorphins, you should perform some sort of cardiovascular exercise for 20 or more minutes daily.
References
- "Physiology of Sport and Exercise"; Jack H. Wilmore and David L. Costill; 2004
- "Anabolic Primer"; Phil Embleton and Gerard Thorne; 1998
