HGH, or human growth hormone, is produced by the pituitary gland and performs the function of maintaining your tissue and organs throughout the course of your life, according to MayoClinic.com. As you age, your HGH levels slowly decline, resulting in many aging symptoms, such as muscle loss and arthritis. Exercise has been shown to help increase your body's natural production of HGH, helping reduce muscle and tissue loss. Always check with your doctor before starting any exercise regimen to ensure you are healthy enough to do so.
Step 1
Participate in anaerobic exercise, such as cycling, weightlifting and sprinting. Anaerobic exercise increases heart rate while helping increase lean muscle mass. In a 2011 study published in the "Journal of Sports Medicine," subjects that underwent regular resistance training exercise and anaerobic exercise showed a significant increase in HGH and cortisol production, immediately following each workout.
Step 2
Walk, jog or dance to increase HGH production. By increasing blood circulation and the amount of oxygen that is transported through your bloodstream through aerobic activity, your body stimulates the pituitary gland to produce essential hormones in your body. This is also beneficial to lowering insulin levels and your blood pressure that could further affect hormone production.
Step 3
Exercise regularly to keep your pituitary gland functioning at peak levels. The American Council on Exercise suggests exercising at least five days per week for 30 minutes per day to increase your health and hormone function. By exercising regularly you can help ensure that levels of HGH in your body stay at a constant level.
Step 4
Perform physical activity at a constant level, avoiding overexertion. When you overexert your body during exercise, you can actually inhibit HGH production. According to BodyBuilding.com, as your body becomes overworked, cortisol levels increase and HGH levels decrease, increasing your risk for tissue breakdown.
Tips and Warnings
- Getting plenty of rest is an important part of HGH production and exercise. As you sleep, your pituitary gland secretes higher amounts of HGH than during waking hours. Aim for eight to 10 hours of sleep per night.
References
- The Physician And Sports Medicine: Anabolic Processes in Human Skeletal Muscle: Restoring the Identities of Growth Hormone and Testosterone: Daniel W.D. West and Stuart M. Phillips, PhD, FACSM: 2011
- National Institutes of Health: Journal of Sports Medicine: Acute Effects of Resistance Training Volume on Hormonal Responses in Trained Men: June 2011
- BodyBuilding.com: Human Growth Hormone and Exercise
- Health and Fitness Care: How to Increase HGH Levels Naturally
- MayoClinic.com: Human Growth Hormone: Does it Slow Aging?
