High-intensity interval training (HIIT) is a form of exercise characterized by short bursts of intense activity alternated with recovery periods. There is evidence that HIIT may increase levels of human growth hormone (HGH), an important hormone involved in building muscle mass and burning fat.
- Some key points about HIIT and HGH:
- HIIT workouts spike levels of lactate, a metabolite that helps stimulate HGH release
- The intensity and muscle damage from HIIT signals the body to produce more HGH to aid recovery
- HIIT may increase resting HGH levels over time by improving sleep quality
Multiple studies have shown that acute sessions of HIIT can boost HGH levels both during and after exercise:
- A small study from Serbia found 30 seconds of maximum vertical jumps resulted in a significant spike in HGH 15 minutes afterwards
The intensity of HIIT is key - research indicates it must be close to your maximum capacity to optimally stimulate HGH:
There are several reasons why intense intervals may boost HGH release:
- Lactic acid/lactate production triggers the body to release more HGH
- The rapid glycogen depletion and muscle damage from HIIT stimulates growth hormone
- HIIT's stimulation of catecholamines like epinephrine may enhance HGH response
HIIT may also increase baseline HGH levels over time by
improving sleep quantity and quality. Growth hormone is predominantly secreted during deep sleep:
- Improving fitness levels allows deeper sleep due to lower resting heart rate and inflammation
Some additional research about HIIT and HGH release:
- Trained athletes may experience smaller spikes since their baseline HGH levels tend to be higher already
- Very short intervals (~10 seconds) don't seem to increase serum HGH compared to longer intervals of 30 seconds
- HIIT sessions done in the morning may amplify HGH release more than evening sessions
In summary, the current body of research indicates that HIIT can transiently boost HGH during and after exercise. Optimizing intensity, interval/rest durations, and timing appear to augment the HGH response. Over weeks and months, HIIT may remodel resting HGH levels by improving sleep.
More investigation is still needed, but the science suggests supplementing regular training with 2-3 HIIT sessions per week may provide significant long-term HGH benefits over steady-state workouts alone.
If you are looking to increase your HGH levels, the physicians at Vitality Hormone Clinic specialize in customized fitness and nutrition programs tailored to your health goals. Contact us today for a consultation! Our individualized plans incorporate the latest science on HIIT, sleep optimization, and lifestyle modifications to help patients achieve healthy, balanced hormone levels safely and effectively.