The acronym “HIIT” is very popular in fitness circles around the globe. It stands for High-Intensity Interval Training. You perform it by alternating back and forth between levels of all-out effort and easy periods of time, also known as recovery phases.
When it comes to your testosterone and HGH levels, HIIT can do a fun little dance that can boost both. All you need is a good amount of mental strength and the willpower to put your foot on the gas.
Any time you have excess fat in your abdominal area, you are at greater risk for diseases like atherosclerosis, heart disease, stroke, diabetes, and fatty liver disease.
That’s because this visceral fat carries with it toxins that seep into the bloodstream. Also, excess stomach fat has a direct correlation with hormones. The more you have, the less optimal function you get. This means that your test and HGH levels take a snooze.
HIIT burns a lot of fat while you work out, plus you experience another acronym called EPOC. This stands for Excess Post-exercise Oxygen Consumption. In layman’s terms, your metabolism gets elevated for 24 to 48 hours after you’re done with a session.
You then experience greater overall weight loss, your hormones come back into balance, and you get more of a testosterone and HGH release.
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In order to really tap into the magic of HIIT, you need to go as hard as you can during your high-intensity bursts. It doesn’t matter if this is done on a bike, while running, while using a stair machine, or while gliding on an elliptical machine. Just know that you have to “sell out,” so to speak.
Your goal is to accumulate a minimum of 4 minutes of this all-out effort. For example, start with a light 5-minute jog to warm up. Then hit the gas and go all out for 30 seconds. Come back down to a light jog for 60 seconds to recover, then hit it hard again for 30 seconds. If you repeat this cycle eight times, you’ll have your 4 minutes.
It is this point that triggers a huge release of testosterone and HGH in your body. And, as mentioned previously, this is also what triggers your metabolism to rise for hours after you’re done. So you end up with multiple benefits.
Muscle is metabolically active tissue. The more you have, the higher the amount of calories you burn. Additionally, when you do HIIT, you end up building more muscle due to the test and HGH release plus the extreme nature of the exercise.
All of that comes full circle because when you gain more muscle, you can go harder and for longer. This will circle back and continue to have a positive effect on your hormones.
To get perfectly dialed in, you are best served by getting a VO2 test done at a sports clinic or university. You will either run on a treadmill or ride a bike to do this test and it will determine exactly what heart rate you need to achieve to hit your ideal intensity. The person running the test will give you this information.
The guesswork will then be taken out and you’ll know what to strive for when you’re putting in your 4 minutes of high-intensity effort. You can wear a heart rate monitor during your workouts and refer to it to see where your heart rate is.
The last thing to take into consideration is fasting. When you work out on an empty stomach, the release of testosterone and HGH is probably twofold, if not higher. As a rule of thumb, anywhere from 8 to 10 hours fasted is a good range to go for. In this case, it would be best to work out first thing in the morning, as you just got done sleeping and will be energized.
There are many tricks of the trade to boost your hormones when it comes to diet and supplementation. But by incorporating HIIT into your workout regime for three days a week, you can boost your efforts even more. Give it a spin and see how quickly your body responds. It’s not out of the question to see results in as little as two weeks!