High Intensity Interval Training (HIIT) – Sprint for HGH

HIIT Sprinting Is an Incredibly effective HGH Booster

HIIT increases HGH significantly.

This is the standout form of cardio for natural HGH boosting and possibly one of the most useful tools you will learn from this website and it’s incredibly simple.

In fact you will most likely know the concept already.


What is HIIT?

It is essentially sprint training but with controlled timings and can be performed on fitness equipment indoors such as treadmills, bikes and rowers, or can be outside in any form of cardio. It can also be formed with light lifts. Body weight squats, kettlebell swings and jump squats are recommended. This is a fantastic way to get fit in a timely manner. High Intensity Interval Training and HGH secretion is a well documented link with many studies confirming the connection.

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A good beginner protocol consist of 5 cycles of 2 minutes each so the full session is 10 minutes.

In each cycle  30 second period of exercising as hard as you can (on a higher resistance if your at the gym) is followed by 90 seconds of rest.

As each sprint sessions comes around you progressively get pushed harder and harder through the 10 minutes as you get more tired.

To progress in terms of fitness you  increase the time of the total workout and adjust the work-to-rest ratio.

In the beginner protocol the ratio was 1:4, reflecting how the rest was 4 times longer than the work or sprint period.

The standard ratio for an intermediate is 1:1 and when you get more advanced is 2:1.

The total length of workouts should ideally be 15-20 minutes and the sprint periods should remain between 30-60 seconds. So an example of a challenging session would be 40 seconds sprint – 20 seconds rest X 20.

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Benefits of HIIT

1.Save Time – If you have a busy schedule and you want to get as short of a workout as possible then HIIT is great. It is much shorter than traditional low intensity steady state (LISS) cardio which typically needs 40-60 minutes.

2.Burn Fat – Repeated studies can confirm HIITs superb ability to burn fat. One study (1) found that 15 weeks of HIIT cardio significantly decreased compared to LISS in young women. They lost on average 2.5kg whereas the LISS participants gained a small amount of weight. Similiar results have been found in other studies with men and women (2) and obese women (3).

3.Increase Endurance – A study (4) looked at 37 studies  with 334 subjects indicate HIIT is superior to continuous training in increase V02 maxs.

4.Appetite Suppressant – A study in Australia (5) found that men who did 30 minutes of HIIT compared to moderate intensity non stop, would eat less calories. This was quite simply because they were less hungry compared to the other group. This is expected to be because HIIT suppress ghrelin, one of the hormones responsible for suppressing appetite.

5.Metabolism Boost – After a HIIT workout your oxygen and calorie burning rate is elevated. This can last for up to 48 hours (6).

6.Cardiovascular Health – Much like the long established benefits of regular cardio, HIIT can keep you heart healthy, reduce risk of diabetes, stroke and reduce high blood pressure.

7.Boost Testosterone – HIIT compared to LISS increases testosterone to a higher level. Fifteen athletes participated in a study (7)  with one group sprinting on a treadmill for 90 seconds followed by 90 seconds of rest for 42-47 mins. The other group did a 45 minute run at a moderate intensity. Free and serum testosterone were increased in the HIIT group. The boost from HIIT on testosterone can be compared to the increase seen from lifting weights. Similar  results have been produced in other studies (8).

8.Boost HGH – HIIT increases HGH significantly as dicussed below.


Risks of HIIT

A concern which has been voiced in the medical community is that HIIT could possibly cause heart attacks and strokes in older people or those prone to heart problems.

However, a study (9) conducted by Norwegian researchers looked at the data of high risk patients looking at 4846 individuals. They found that:

In a total of 175 820 exercise training hours during which all patients performed both types of training, we found 1 fatal cardiac arrest during moderate-intensity exercise (129 456 exercise hours) and 2 nonfatal cardiac arrests during high-intensity interval exercise (46 364 exercise hours). There were no myocardial infarctions in the data material. Because the number of high-intensity training hours was 36% of the number of moderate-intensity hours, the rates of complications to the number of patient-exercise hours were 1 per 129 456 hours of moderate-intensity exercise and 1 per 23 182 hours of high-intensity exercise.”

They conclude that the risk posed to these individuals performing HIIT was very low and that it was even safer than standard exercise.

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High Intensity Interval Training and HGH

HIIT is probably one of the best ways to increase HGH.

A well known study (10) looked at 9 males doing 6 second and 30 second maximal sprint on a cycle ergometer.

They did each sprint just once on two separate occasions and rested on a couch for 4 hours whilst measuring serum HGH levels.

The 30 second sprints produced serum HGH levels averaging 450% higher than the 6 second sprints. This lasted for 90-120 minutes after.

Another study (11) discovered HIIT increases HGH output increase linearly with exercise intensity.

If you want to maximise the HGH boost from this then be sure to push yourself in your workouts and get your heart rate up.

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Verdict – HIIT Increases HGH

HIIT is an efficient way to shed body fat, gain muscle and optimize your hormones naturally.

HIIT increases HGH by inducing huge transient spikes.

See this article to see how weightlifting increases HGH.


 

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/18197184
  2. https://www.ncbi.nlm.nih.gov/pubmed/8028502
  3. https://www.hindawi.com/journals/jdr/2017/5071740/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774727/
  5. https://www.ncbi.nlm.nih.gov/pubmed/23835594
  6. Christopher G.R. Perry, George J.F. Heigenhauser, Arend Bonen, et al. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. NRC Research Press. Dec 1, 2008
  7. Hackney, AC et al. Testosterone responses to intensive interval versus steady-state endurance exercise. J Endocrin Invest. 2012; 35(11): 947-50
  8. Hackney, AC et al. Testosterone responses to intensive interval versus steady-state endurance exercise. J Endocrin Invest. 2012; 35(11): 947-50
  9. https://www.ncbi.nlm.nih.gov/pubmed/22879367
  10. https://www.ncbi.nlm.nih.gov/pubmed/12137178
  11. J Appl Physiol,May 2002,92(5):2053-60:2053-60

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