How Exercise Affects Human Growth Hormone Release

实力建设的某些方面是相对比较简单：你的muscles need strength training, protein and recovery. Hormones — unfortunately — aren't quite so simple. Every body responds a little differently to exercise, which makes researching and understanding human growth hormone (HGH) release difficult.

While exercise can trigger HGH release, the time you spend asleep is just as important as the time you spend in the gym. Before you prioritize a high-intensity gym routine, take a look at your sleep schedule for optimal human growth hormone production.

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HGH is the primary hormone your body uses for growth and cell reproduction. Levels are highest during childhood, reaching a peak during puberty, and generally decline after middle age, according toHarvard Health Publishing。

However, there are natural ways to promote HGH production — like exercise. Exercise is among the most powerful stimulants for HGH production and can also promote better sleep, which is when your body releases the hormone most.

Specifically, heavy resistance exercise has been shown to increase growth hormone in both men and women, according to a small June 2015 study published in生长激素IGF与研究。After performing heavy back squats, both men and women showed an increase in HGH levels. Interestingly, women experienced a higher increase in hormone levels than men. Researchers speculated that this may be due to differences in sex hormones (ex. testosterone, estrogen and progesterone).

这并不意味着你应该把你的整个锻炼在深蹲架，虽然。在发表在一个2019的研究Journal of Strength and Conditioning Research, participants performed three different types ofsquat variations。运动员没有经历HGH的增加，但水平没有变化，因为他们搬离锻炼锻炼。

内分泌系统，负责触发激素的释放，响应力度或你的锻炼，而不是具体的练习（尽管两者有时可能相关的）的量，根据发表在2015年的文章Molecular and Cellular Regulation of Adaptation to Exercise。

换句话说，比较紧张，你的锻炼，越有可能是引发荷尔蒙反应。但是有一个上限，因为身体最终适应锻炼随着时间的推移，根据文章。另外，在高强度或体积一贯的训练可以超载内分泌系统。

Although many forms of exercise can stimulate hormone release, more HGH doesn't necessarily mean more muscle or strength. You still need to send your body "muscle-building signals" through resistance training for hypertrophy, according to theNational Academy of Sports Medicine。This means you need to create a strength-training program that involves a gradual increase in resistance or weight over time.

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Alongside exercise, sleep is the other most powerful stimulus for HGH secretion. Some even call sleep the natural "athlete's steroid," as it's one of the most effective keys to human growth hormone release, according to the健康和Fitness Association。The body begins to release HGH during the deepest stages of slow-wave sleep.

If you're looking to build strength and muscle, improving your sleep can be a game changer. Stick to a consistent sleep schedule, practice a relaxing bedtime ritual and limit light exposure before bed, according to theNational Sleep Foundation。

而饮酒不仅可以抑制运动引起的肌肉生长，根据发表在一个2017年1月的研究Journal of Strength and Conditioning Research, but it can also negatively affect your sleep. Cigarettes are stimulants (like caffeine) and can also make it harder to fall and stay asleep.

运动和睡眠一起工作在一个周期内，以帮助您得到最出你的身体的HGH生产。虽然运动可以帮助触发生产人类生长荷尔蒙，它也可以提高你的睡眠质量，根据国家睡眠基金会。当你睡觉，你释放出更多的生长激素，促进肌肉的恢复训练的第二天，和如此循环下去。

Read more:9 Surprising Ways Sleep Affects Your Whole Body