Increasing HGH, the human growth hormone, is beneficial for gaining muscle and lean tissue & reducing fat at any age. Many of the physical and personal changes that are part of the aging process are the result of the age related decline in Human Growth Hormone, HGH, levels. The consensus of medical research is that increasing the secretion of HGH has a significant positive effect on the symptoms of aging.
Signs and symptoms of low HGH levels are increased body fat, reduced lean tissue ( muscle ), less energy, poor general health, and often a lack of positive well being. Why do young persons tend to be leaner & more muscular than middle aged persons? Reduced levels of HGH. Typically, men lose 5 pounds of muscle per decade after middle age. Women lose 6.5 pounds in muscle mass through menopause, and 10 pounds per decade after that.
Increasing levels of HGH has a positive effect on increasing muscle mass, stimulating fat loss, improving skin texture, increasing bone density, improving sleep quality and helping cognition. Increasing the level of HGH, Human Growth Hormone, production is critical. Doing the proper exercises result in HGH release by the endocrine system. Increasing levels of Human Growth Hormone, HGH, has a positive effect on increasing muscle mass, stimulating fat loss, improving skin texture, improving exercise tolerance, increasing bone density, improving sleep quality and helping cognition.
By the age of 60 most people will have approximately 80% less Human Growth Hormone, HGH, in their system than when they were 20. Growth hormone declines with age in every animal species tested to date. In humans, the amount of Human Growth Hormone, HGH, after age 31 falls about 24 % per decade. In numerical values, we produce on a daily basis about 500 micrograms of HGH at 20 years of age, 200 micrograms at 40 years, and 25 micrograms at 80.
With planning, focus & commitment we can influence, impact, and at least partially control this, and thus achieve an improved quality of life for an extended period. Medical Research has linked Human Growth Hormone ( HGH ) deficiency to increased obesity, loss of muscle mass, cognitive demise and reduced exercise capacity. HGH, Human Growth Hormone, is a friend to muscle & lean tissue while being fat is the enemy. Decline in HGH, Human Growth Hormone, is a major factor in the changes we adults experience with maturity.
Increasing HGH has a positive effect on our skin, body composition & muscle tone, mood & energy, sleep quality, and bone density. Human Growth Hormone is secreted by the anterior pituitary responding to chemical, hormonal, instructions from the hypothalamus. HGH is composed of over 190 amino acids arranged in a particular sequence or chain. If any these amino acids are not present at correct position in the chain it is not Human Growth Hormone. As early as 1985, Dr. Rudman, M.D., Medical College of Wisconsin, was publishing papers in the Journal of the American Geriatric Society reporting on the effects of Human Growth Hormone on aging.
Dr. Rudman associated many of the symptoms of aging ( increased obesity, loss of muscle mass, cognitive demise and reduced exercise capacity ) with declining levels of HGH. Dr. Rudman's 1990 HGH Research Paper published in the New England Journal of Medicine pushed HGH into the national mainstream.
HGH Releasing Exercises: The American Society of Exercise Physiologists, reported at it's 2001 annual conference in Memphis, that six sets of 10 rep-maximum squats raised peak HGH significantly in the control group from 0.1 to 1.0 ug/L.
Proper Diet is very important. A diet free of all the toxins and additives commonly found in our food, and sticking to a diet heavy with lots of raw fruits and vegetables cannot be stressed enough! Abdominal fat: HGH is involved in the fat metabolism equation. Muscle wasting: HGH promotes and increases in the synthesis of new protein tissue. Thin skin and skin wrinkles: HGH promotes the synthesis of new protein tissue as well as tissue hydration. Poor sleep: University of Chicago: age-related deterioration of sleep quality begins between the ages of 25 and 45. Cognitive changes: There are HGH receptors in the centers of cognition, including the hippocampus.Mood changes. Much of our mood is hormonally determined. Quality of life improves with HGH therapy.
Weak bones: The effect of HGH on bone density is measurable.
Reduced Cardiac output: The heart is a muscle that responds to HGH.
So, what is the most effective way of stimulating HGH production? One of the easiest, safest, and most effective ways to improve these key hormones is with exercise.
Exercise can be divided into two major categories: aerobic exercise (jogging, walking, stair stepper, treadmills, etc.) and anaerobic exercises or resistive exercises which would include weight lifting and/or calisthenics.
The key hormones affected by both types of exercise are insulin and glucagon, growth hormone or HGH, and testosterone. These key hormones are designed genetically to help with improving muscle mass. Once stimulated, they are responsible for improving our muscle mass, our strength and our speed and agility.
Within thirty minutes after exercise, the pituitary releases a surge of HGH, which this peaks in approximately fifteen to twenty minutes. Within another half-hour, these levels have dropped back, again, to baseline level. It is this surge of HGH, which help to build muscle mass and decreases body fat. As the growth hormone levels increase with the initiation of exercise, insulin levels begin to drop and glucagon levels begin to rise. It is this drop in insulin levels and rise in glucagon and glucose, which helps stimulate the release of growth hormone.
These are the responses that occur during aerobic exercise. It is for these reasons that it is more beneficial to begin aerobic exercises before resistive exercises. In this state, the release of glucagon and insulin levels help to stimulate the release of growth hormone, not only from the aerobic exercise itself but also will further help improve the release of growth hormone and testosterone when resistive exercises or weight lifting is begun.
The hormonal response to anaerobic exercises or weight lifting is different from the aerobic exercise response. The two key hormones responsive to aerobic exercise are growth hormone and testosterone. At the end of a weight lifting session, within minutes, both testosterone and growth hormone are stimulated to be released. Within thirty minutes growth hormone and testosterone have hit their maximum peak.
The effects of growth hormone and testosterone continue for approximately another forty five to sixty minutes. It is during this period, again, that the effects of weight lifting inasmuch as improving muscle tone, muscle mass and tendon and ligament strength have their effect. While anaerobic exercise is important, especially for those dealing with a weight problem, the fact is that weight lifting has a much larger effect in releasing a greater quantity of both growth hormone and testosterone than does aerobic exercise.
The ideal sequence of exercising would include a period of approximately twenty minutes of aerobic exercise, before weight lifting. Weight lifting directly enhances HGH levels. Heavy weight lifting, like dead lifts, squats, and bench presses are the best. Performing 5 to 8 reps, 3 sets, at maximum effort is best. With this type of exercise plan, by dropping insulin levels and raising glucagon levels, growth hormone is stimulated to be released in greater quantities. By controlling the glucose levels present and keeping the glucose levels lower, growth hormone is also stimulated more effectively.
The combined effects of stimulation of growth hormone occurs both aerobically and anaerobically and, in effect, the two peaks can be added together to therefore induce a greater stimulus to the pituitary to release its own growth hormone naturally.
These exercises, along with a healthy diet loaded with lots of RAW fruits and vegatables (only the raw fruits and vegatables still contain the vital enzymes that are lost once cooked), eliminating JUNK food, fast foods, and all foods with additives, eliminating toxins such as smoking, ALL drugs, prescription and otherwise, and alcohol, will allow us to experience the benefits of improved muscle mass and tissue repair, and in many cases will reverse and eliminate the negative effects of aging.