EMS Exercise Increases Growth Hormone

does exercise increase growth hormone

Its been know since the early 1990’s (Rudman) that there are certain hormone markers that help you restore and maintain vitality. Foremost among them is growth hormone. Growth hormone is not just about how tall you grow (yes, it is responsible for height and all short stature people have low levels of it) but growth hormone is far more important as is helps cells stay vital and function optimally. As people mature, one of the signs of advancing age is lower levels of growth hormone. The lower your levels of growth hormone, the more rapidly you age. Lower levels of growth hormone can also affect younger people as well, making young people age rapidly. Factors that reduce growth hormone levels are stress, inflammation, high sugar diet, toxicity, and trauma, especially head trauma.

What is your rejuvenation strategy?

The major role of growth hormone in stimulating body growth is to stimulate the liver and other tissues to secrete IGF-I (Insulin-like Growth Factor – 1). IGF-I stimulates proliferation of cartilage cells, resulting in bone growth. IGF-I also appears to be the key player in muscle growth. It stimulates both the differentiation and proliferation of new muscle cells. It also stimulates amino acid uptake and protein synthesis in muscle and other tissues. Growth hormone and IGF-1 also increase your sense of well-being.

Growth hormone has important effects on protein, fat and carbohydrate metabolism. Protein metabolism: In general, growth hormone stimulates the building of protein in many tissues. Fat metabolism: Growth hormone enhances the utilization of fat, as a result, you get leaner. Carbohydrate metabolism: Growth hormone is one of a battery of hormones that maintains blood glucose within a normal range.

As you age, the activity of the growth hormone (and IGF-1) declines. This decrease contributes to the decrease in your lean body mass (sarcopenia), decrease in bone density (osteopenia), skin loosening, and the increase in mass of adipose tissue that occur with aging.

Since there is no magic pill, powder or potion that maintains or restores youthful energy, what should be your rejuvenation strategy?

Be your best you

To be your best you, so you can do all the things that make you productive and make you happy, you need to do some simple yet powerful things.

Eat well. Do not load the plate with carbs, starches or sugars. Emphasize lean protein, healthy fat and colorful veggies. Remember nuts, seeds and berries. Sleep well. Get your eight hours of shut eye. Your body builds muscle and brain power and stores up energy while you sleep.

Exercise well. Exercise stimulates growth hormone release.

Not all exercise are equal

We know that movement is good for us. It is better to be moving than to be stationary. Our bodies were designed to move, not sit. But, that being said, there are certain motions that are better than others. Just the same way with exercise.

One of the drawbacks of exercise is when people go to the gym and don’t notice much change in their physique. They need a plan and they have to realize that success is related to intensity of their effort.

Here’s the science:

"Growth Hormone did not increase significantly from pre-exercise baseline during low intensity exercise." (Felsing)

"Growth Hormone did not increase significantly from pre-exercise baseline during low intensity exercise." (Felsing)

"A minimum duration of 10 minutes of high intensity exercise consistently increased circulating GH in adult males." (Felsing)

"Exercise is a potent physiological stimulus for growth hormone (GH) secretion, and both aerobic and resistance exercise result in significant, acute increases in GH secretion. There is a linear relationship between the magnitude of the acute increase in GH release and exercise intensity. GH response to acute resistance exercise is dependent on the work-rest interval and the load and frequency of the resistance exercise used." (Wideman)

"The ‘exercise-induced growth hormone response’ (EIGR): A number of studies have suggested an intensity 'threshold' exists for EIGR. An exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of GH. Ageing is often associated with a progressive decrease in the volume and, especially, the 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 some of the deleterious effects of ageing could be reduced if exercise focused on promoting the EIGR." (Godfrey)

"Investigation compared the effect of high-volume versus high-intensity resistance training on stimulating changes in muscle size and strength in resistance-trained men. It appears that high-intensity resistance training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men." (Mangine)

Working with electrical muscle stimulation: "Increases in serum GH and lactate concentrations were significantly larger after the (EMS) stimulation compared with the voluntary exercise." Jubeau

What the science means:

To get the complete benefits of exercise for vitality and life-long fitness, you must work hard in your exercise. Your exertion turns on your own growth hormone production that keeps you vital and gracefully aging. Gym time is long and fraught with potential training tweaks and potential injuries when you work at intense levels. It makes much better sense to have the assist of electrical muscle stimulation to turbocharge the workout intensity while keeping your joints safe from overexertional strain trying to lift heavier and heavier weights.

Conclusion:

Exercise is a must in your life. The intensity of your exercise is important factor in how effective your exercise program is. Whole Body – Electrical Muscle Stimulation (WB-EMS) is one of the best ways to get the intensity you need but keep you safe from exertional injuries. Also, you get to save time, as 20 minutes of WB-EMS gives more exercise benefits than 180 minutes of traditional gym time.

By Dr. Richard Garde

References:

Rudman D, “Effects of human growth hormone in men over 60 years old”, N Engl J Med., 1990 Jul 5; 323(1):1-6.

Stokes KA, “Brief, high intensity exercise alters serum ghrelin and growth hormone concentrations but not IGF-I, IGF-II or IGF-I bioactivity”, Growth Horm IGF Res. 2010 Aug;20(4):289-94. doi: 10.1016/j.ghir.2010.03.004. Epub 2010 May 15.

Felsing, N.E., “Effect of low and high intensity exercise on circulating growth hormone in men”, J Clin Endocrinol Metab. 1992 Jul;75(1):157-62.

Wideman, L., “Growth hormone release during acute and chronic aerobic and resistance exercise: recent findings”, Sports Med. 2002;32(15):987-1004.

Pritzlaff, C.J., “Impact of acute exercise intensity on pulsatile growth hormone release in men”, J Appl Physiol (1985). 1999 Aug;87(2):498-504.

Godfrey, R.J., “The exercise-induced growth hormone response in athletes”, Sports Med, 2003; 33(8):599-613.

Jubeau, M., “Comparison between voluntary and stimulated contractions of the quadriceps femoris for growth hormone response and muscle damage”, J Appl Physiol 104: 75–81, 2008.

Mangine, G.T., “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”, Physiol Rep, 3 (8), 2015.

Marie-Pierre St-Onge, “Body composition changes with aging: The cause or the result of alterations in metabolic rate and macronutrient oxidation?”, Nutrition. 2010 Feb; 26(2): 152–155., Published online 2009 Dec 8.

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