Jan

14

It used to be that when you said the words “gym,” “workout,” and especially “weight room,” you could practically sniff the testosterone in the air.

And the mental picture? Beads of masculine sweat dropping onto filthy mats and the kind of tight muscle tees that only people on HGH favor today. That was then (the dark ages) and this is now. When it comes to specific fitness activities, today women frequently outnumber men. Women are more likely than men to engage in fitness activities for at least 100 days per year, and many of them are doing it at women’s-only fitness clubs. And professionally, women continue to gain high-profile access to traditionally male sports, as when women’s boxing was added to the 2012 Olympic Games this past August.

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Dec

31

A single 30-minute and three 10-minute bouts of physical activity increased 24-hour integrated serum growth hormone concentrations in young adults.

These data suggest that both continuous and intermittent exercise may be beneficial in promoting increases in 24-hour GH secretion in obese and nonobese individuals, according to researchers at the University of Virginia and Mayo Clinic in Rochester.

“We originally hypothesized that three 10-minute bouts of exercise would result in a greater 24-hour GH release than the single 30-minute bout of exercise. It may be that just 10 minutes of exercise at a time is not enough to create an additive response because the total response was the same as with a single 30-minute bout of exercise,” said Arthur Weltman, PhD, director of the Exercise Physiology Program at the University of Virginia.

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Sep

15

Exercise is the best and least expensive way to look and feel young.

One of the most widely publicized anti-aging hormones is human growth hormone (HGH). HGH is renowned for its ability to stimulate muscle development, bone growth and fuel immune activity while switching your body into a potent fat burning machine—your body produces it naturally too. HGH provides many other benefits as well, such as enhancing skin repair (reducing wrinkling), restoring internal organs that have atrophied with age and reversing cognitive deterioration.

After age 20, our natural production of Human Growth Hormone begins to decline at an average rate of 14 percent per decade. However, strength building exercise that’s done at high intensity for short periods of time, greatly enhances HGH secretion, and is the best way to look and feel younger.

The best way to maximize HGH secretion is to: (a) exercise at high intensity: 80-100 percent maximum effort, and (b) exercise for a short duration: 5-15 minutes. Long duration exercise enhances the production of the stress hormone cortisol, which has a catabolic effect on the body. Many people today are over-exercising, which can severely dampen their weight loss, energy levels and immune function.

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Jun

30

Cognitive enrichment activities—puzzles, social interaction, and the like—may help you preserve brain function as you age. But physical activity may be just as important, according to a review article published last week by the Association for Psychological Science. “What is most impressive to us,” the authors write, “is the evidence demonstrating benefits of aerobic physical exercise on cognitive functioning in older adults.”

Many different mechanisms are thought to be responsible for the exercise-brain connection, including a growth factor called FGF-2 that is produced by exercise and is thought to be involved in the generation of new neurons, U.S. News’s Katherine Hobson reports. When you exercise more intensely, your brain produces human growth hormone that cuts belly fat, adds muscle, and “pump[s] up” brain volume, says one expert.

 

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May

28

Fitness guru Jillian Michaels says that hormonal imbalances are a big reason why women—herself included—struggle to lose weight, even as they’re ruthlessly dieting and exercising.

Her journey back to health, which she details in her latest book, “Master Your Metabolism” (Crown, $26), involved making diet and lifestyle changes to rebalance her hormonal levels. “People think they’ve been handed a sentence of having a ’slow metabolism’ and there’s nothing they can do,” said Michaels, who wrote the book with endocrinologist Christine Darwin and medical researcher Mariska van Aalst.

Get more sleep. Fill up on fiber so the body produces more leptin, which makes you feel full. And when you’re trying to lose those last 10 pounds, the body gets panicky and shuts off your metabolism, so you have to incorporate weight training. It’s critical in releasing growth hormone (HGH), which burns fat.

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Apr

14

It is important to keep in mind that metabolism during exercise, particularly prolonged exercise can be very different than at rest and it cannot be surmised that a certain result at rest will also be true while the body is under the demands of exercise.

There is some evidence that indicates consuming certain amino acids while exercising results in increased release of growth hormone (HGH), which may provide an athletic advantage. Other research has measured lower level of ammonia and creatine kinase (indirect measures of muscle damage) in the blood while consistently consuming certain amino acids while exercising. It was important to note that these changes were only observed if the amino acids were consumed regularly over weeks, not just at a single point in time. At this point it remains unclear if amino acids during training significantly affects body composition, strength, and/or muscle growth.

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Jan

2

Roy Wallack’s new book Run for Life is a sequel of sorts, organized in similar fashion, to the successful Bike for Life co-written with Triathlete founder and original Inside Triathlon editor Bill Katovsky.

The book also explains the origins of and the philosophy behind alternative training methods like Nicolai Romanov’s Pose Method, soft impact form, barefoot running, pool running, Kenneth Cooper’s later-in-life switch from long slow over distance training to a less is more philosophy, the importance of vertical arm swinging, and reliance on natural, HGH producing high intensity intervals as we age.

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Dec

16

A vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY, while 90 minutes of weight lifting affects the level of only ghrelin, according to a new study. 

Taken together, the research shows that aerobic exercise is better at suppressing appetite than non-aerobic exercise and provides a possible explanation for how that happens. Ghrelin was discovered by researchers in Japan only about 10 years ago and was originally identified for its role as a growth hormone (hgh). Only later did its role in stimulating appetite become known. Peptide YY was discovered less than 25 years ago.

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Dec

1

 There’s no way to stop the years from ticking by, but you can do what Lance Armstrong is trying to do: embark on an athletic renaissance no matter what your age. “We’re seeing endurance athletes stay competitive later in life,” says Peter Park, Armstrong’s personal trainer. 

Athletes often feel fresher and more motivated after a break, Park says. And with improved training techniques and experience earned over years of cycling, the results often defy age-related assumptions. “These days, older athletes believe they can still win–and they do,” Park says. Here’s how to get back in the game after age 35.

Take two for recovery Twentysomethings bounce right back from intense workouts, but after 35, athletes need two days–occasionally three–to recover after going hard. That’s because levels of testosterone and human growth hormone (hgh) –which increase protein synthesis for new muscle cells–drop by as much as 50 percent. Compensate by doubling your recovery time, and monitor your strength once you resume workouts. If you feel weak during your next hard push, insufficient recovery may be the culprit.

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Sep

9

 Two levels of running promote the release of growth hormone (HGH):

 The first is running as the quickest way to lose fat and change your body composition in a more favorable direction. As you gain lean body mass, your body becomes more metabolically active and releases more growth hormone (HGH). The second level is running to the point where the activity itself is growth hormone-releasing. That requires a high level of conditioning. On either level, running or race-walking does great things for the body.

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Grow Young With HGH, Dr. Ronald Klatz

 

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