By now, you probably have heard about HGH therapy. Its been discussed on various platforms, more specifically about how it relates to athletic performance. It is every athletes wish to be able to maintain their stamina and strength throughout their life, but as the effects of aging catch up, it sometimes proves to be challenging. Well, in as much as many athletes have already joined the buzz, there is still a lot of research that is being done on HGH therapy for athletic performance.
But first, let us understand the basics of the growth hormone.
What is HGH?
The human growth hormone, commonly known as HGH, is produced at
the base of the brain in the pituitary glands. The production of the growth
hormone usually is at its peak during childhood and puberty, and as the clock
ticks and age catches up with us, the production slowly decreases.
HGH production is also higher when we sleep as compared to daytime.
This is more reason why athletes are always advised to get enough sleep, as
part of enhancing their overall performance. An optimal supply of the growth
hormone in the body builds and repairs tissues by stimulating the release of
IGF-1 (insulin-like growth factor-1).
HGH therapy and athletic performance
As mentioned above, a sufficient supply of the
growth hormone plays a significant role in building muscles and burning excess
fat throughout the body. Therefore, when there is a deficiency of the hormone, the
opposite tends to happen your lean body mass starts to decrease, bone density
goes down, and you enjoy less stamina and strength.
For this reason, many athletes today have faced the stigma associated with HGH replacement therapy and changed their mind. All with the goal to maintain their performance in the field, and stay in shape regardless of age.
Precaution, however, must be in place. Many athletes are considering clinics without doing their due diligence and research. It is crucial to understand how replacement therapy works, since more often than not it can end up causing more harm than good. As such, it is best if athletes could find out more about weight loss as it relates to hormone therapy.
The short version of the story is that the Human Growth Hormone is responsible for cell reproduction, regeneration and growth. Being a naturally occurring hormone, that is produced in the pituitary gland, it is tasked with many things like slowing down the aging process or treating most age-related diseases. But the HGH also stimulates the liver with the goal of creating a protein quite similar to insulin, which later produces cartilage cells. This, in turn, helps organ growth while also being responsible for muscle protein synthesis. So naturally, we associate this hormone with increased performance, and also weight loss.
But the mechanics of HGH therapy is a rather complicated topic to explore in this short article, so youll have to spend extra hours researching how it works in relation to improving your BMI, and ultimately performance. We tracked few studies that show controversial results, which only further illuminates the need for detailed research on your part. Needless to say, Google alone wont suffice eventually you will have to consult with a medical professional.
The growth hormone is listed on the prohibited World Anti- Doping Agency list of anabolic agents. In fact, most sports associations and leagues such as the International Olympic Committee, National Football League, Major League Baseball and World Anti-Doping Agency have banned it. What this means is that any athlete, be it a junior athlete, an elite athlete or a masters level athlete is at the risk of disqualification once the tests show that they are abusing GH.
A team in California performed a research study to compare the effects of HGH on athletic performance compared to that of a placebo, to a group of about 440 people who were mostly men. About 303 of them received the HGH injections while 137 volunteers received the placebo. The 303 volunteers received the HGH injections daily, for about 20 days. The results showed that the people who had received the HGH injections have added about 4.6-5 pounds of lean body mass. However, the gains in lean body mass did not necessarily improve the exercise capacity and performance of the subjects. The results also showed that the volunteers who got the placebo injections were less fatigued and also retained less fluid compared to those that received the HG injections.
Needless to say, there is conflicting evidence as to whether or not HGH therapy improves athletic performance by as much as previously though. A safer path, perhaps, is lifting heavy weights and creating a caloric surplus.
Bodyweight workouts wont help you get the same results as training with resistance, but if you are adamant on exercising using your own weight only, then perhaps consider intense supersets that target several muscle groups at once.
Side effects of HGH
Like any other treatment, however, side effects are always a
possibility. It is, therefore, important to note that since our bodies are
different, we all react differently to all treatments, including HGH
replacement therapy. As such, some of the side effects might be similar, while
some might totally differ. Studies have shown that close to 30% of
HGH patients experience some side effects. Having said that, Let us now look at
some of the side effects of HGH therapy;
- Muscle pain
- Increased risk of heart diseases
- High blood pressure
- Fluid retention
- High cholesterol levels
The takeaway HGH for athletic performance
Now that you are more informed, understand how the growth
hormone works, and what is its importance, the big question remains should
you consider HGH therapy?
Well, it is evident that HGH therapy can have immense benefits,
but since its use for improved performance is banned in the athletic arena, it
is best to choose natural methods of boosting the growth hormone in your body.
That is, if you actively compete. Bodybuilding has been proven to affect your
growth hormone levels, especially if you lift heavy and add a caloric surplus
to your diet.
If, on the other hand, you are out of the court and field, you
should definitely talk to a qualified professional and go through all of the
pros and cons before making up your mind. Although relatively new in the public
eye, HGH therapy has been well established for many years now, and it is a
viable alternative to weight loss methods and different strategies for
improving athletic performance.
Have you tried this NEW workout plan that everyone is talking about?
Making the Most of Apple Fitness+
An email from Life Time hit my inbox a few days ago with a subject line that immediately caught my attention: “Action Required! Renew your Apple Fitness+ promo code to continue your complimentary subscription.”
For the past four months, Apple Fitness+ has been an integral part of my health and wellness routine. It’s been an unexpected yet awesome addition to the many offerings in the Life Time Digital app experience. As a Life Time team member, I’ve had a front-row seat to all the available features in Life Times digital app — training programs, educational content, and live-streaming classes, in addition to Apple Fitness+ — and letting the latter lapse wasn’t an option for me.
You see, I’ve been a hybrid workout routine since earlier this year, following Coach Anika’s “Leaner and Stronger” program in the app, and then supplementing the strength sessions — and often replacing the low-impact/recovery days altogether — with offerings from Apple Fitness+.
I’ve grown accustomed to taking walks with the likes of Anderson Cooper, Misty Copeland, and Jane Fonda, thanks to the “Time to Walk” feature. I like the convenience of quick-hit HIIT finishers with Bakari and treadmill workouts with Scott and Sam — or going to my yoga mat and finding my breath (and moments of peace) with Jonelle and Jessica.
These workouts, whether 10 minutes or 45, have helped keep me accountable, while also inspiring me to try new things and add a little more variety to my routine. These are a few of the reasons I’m not ready to let it lapse:
1. The wide range of options. With more than 10 categories of workout types — and new classes being offered every week in each one — there’s a ton of high-quality content to choose from. I’ve done 30-minute treadmill workouts that have left me breathless, 20-minute HIIT sessions that have made me burn, and 10-minute Mindful Cooldowns that are ideal for stretching after a long day of sitting or unwinding before bed. I’m not sure workout boredom is a possibility.
2. The array of top-notch instructors. I have yet to encounter an Apple Fitness+ trainer who hasn’t brought it all to their class. While not all of them are great fits for me, they are all knowledgeable, engaging, and energetic. They are diverse in their identities and abilities, and they are phenomenal at taking your mind off the work at hand — without compromising form or quality. The mindful strategies they use to encourage and motivate have helped me believe in myself and push through when I otherwise might have slowed down or stopped.
3. The music. Apple’s license to music of all sorts is unmatched. I’ve discovered some of the latest Latin hits, run to the top get-on-the-dance floor songs, and more. Plus, I can save the playlists in Apple Music, so I can listen again (and again) later on.
4. The integration with my Apple Watch. This might be my favorite feature: The connection between my iPhone, iPad, or Apple TV and Apple Watch so I can monitor my workout intensity is seamless. I love seeing my Activity rings close — and using the burn bar in the cardio workouts to gauge how my activity efforts stack up compared with others who’ve completed the workout.
5. The convenience factor. My iPhone is with me most of the time — and I wear my Apple Watch every day. So, the fact that I can do these workouts (along with others from Life Time in the app) anywhere helps me stay on track with my health and fitness, no matter where I am. On a recent weekend getaway with a couple of my girlfriends, for instance, we snuck in 20-minute bodyweight strength sessions each morning — a good sweat before a day of lounging poolside was just what we needed.
Apple Fitness+ also offers targeted workouts programs for beginners, older adults, and during pregnancy — I’ll be watching for future offerings that match my goals. So far, I’ve gotten a lot out of this feature and am excited to dip my toes into others as they become available.
For more about the Apple Fitness+ partnership with Life Time and how it’s included in membership, visit Lifetime.life/join/digital-membership.html.
Current Life Time members: To activate or renew your Apple Fitness+ access, download the Life Time Digital app and simply click on the Apple Fitness+ tile and follow the instructions.
Have you tried this NEW workout plan that everyone is talking about?
Exercising After a C-Section
After giving birth, many women wonder when they can get back to their exercise routine, but it can be particularly confusing for women who delivered via cesarean, or C-section.
“[A C-section] is a major abdominal surgery, and just like any other surgery, it takes time to heal,” says Blair Green, DPT, pelvic-health specialist and coauthor of Go Ahead, Stop and Pee: Running During Pregnancy and Postpartum. Typically, experts recommend waiting six weeks after surgery before restarting your exercise routine, but women who are recovering from a C-section may need to wait longer.
Not only does the incision itself need to heal before you can start exercising, but the core muscles — which are active in every movement we make — have to be retrained.
“If we cut through [our core muscles], they’re essentially ‘injured,’ and even though the injury was a surgery, they still need time to heal and retrain themselves,” Green says.
Here are some tips on when — and how — to exercise after a C-section.
IMMEDIATELY AFTER SURGERY
- Protect your incision
“Initially, you want to protect your incision,” says Jennifer Joslyn, DPT, a physical therapist at Motion Minnesota who specializes in pelvic health. This means avoiding movements that could irritate the incision, like excessive twisting, bending, and lifting heavy objects. Ideally, you’ll avoid these types of movements for the first few weeks following surgery.
“Most women don’t feel well enough to even do much more than just household walking distances and taking care of the baby until about three weeks out,” says Elizabeth Chumanov, DPT, PhD, co-coordinator of the Active Moms Clinic at the University of Wisconsin–Madison Sports Rehabilitation Clinic.
- Practice diaphragmatic breathing
While you may not be able — or necessarily want — to exercise while you recover, there are small things you can do during those six weeks to help you begin restoring core strength and function. “One thing I always recommend is deep diaphragmatic breathing,” Green says.
Your diaphragm is a dome-shaped sheet of muscle that separates your chest and abdominal cavities, and acts as the primary muscle of respiration. It actually works with your abdominal and pelvic-floor muscles — a group of muscles on the bottom of your pelvis that support your pelvic organs and help with posture. This means that simply activating the diaphragm can help restore the function of your entire core.
But also that deep breathing helps you heal, because it transports blood and oxygen to your tissues,” Green says.
To do it, lie on your back, place both hands on your rib cage, and take 10 to 20 deep breaths. As you inhale, you should feel air coming into your ribs and abdomen. “And then, when you breathe out, you should feel your ribs funneling down and in, and your abdomen should drop,” Green says.
In an ideal world, you would practice deep breathing three or four times a day. That said, many new moms are simply trying to adjust to their new routine, and may struggle with adding anything else to their plate. So, Green recommends focusing on deep breathing for five minutes at the start and/or end of your day.
- Don’t overdo it
Light walking is OK, too, as long as there’s no pain, Green says. But if you were on bedrest for any length of your pregnancy, you’ll want to take greater care with starting any kind of activity — light walking included. “I know a couple of women who were on bedrest for six months of their pregnancy, and in those situations, I would not recommend waking up two weeks after you had a baby and going for a walk,” Green says.
AFTER YOUR SIX-WEEK CHECKUP
- Start with basic strength exercises
Once your OB/GYN has cleared you for exercise, typically six weeks after giving birth, you can start incorporating basic strength exercises like squats, lunges, bird-dogs, and planks. In the early stages of rebuilding your fitness, avoid high-intensity and high-impact activities like heavy strength training, running, bootcamp-style and metabolic-conditioning circuits, and plyometrics. You want to make sure your core and pelvic floor are healed and strong enough to handle those types of dynamic movements.
- Ease into running, plyometrics, and heavy weightlifting
If you’re a runner, Green recommends giving yourself eight to 12 weeks to recover and retrain your abdominal muscles, and starting with a run-walk program. You can also do low-impact cardio exercise like biking, rowing, or the elliptical to rebuild your fitness before you jump into running again. And if you do plyometrics or heavy weightlifting, wait three to six months, Green says.
- Pay attention to how you feel
When you do exercise, listen to what your body is telling you. If you experience pain, heaviness, or pressure in the pelvic floor, doming or coning in your abdomen, urine or stool leakage, or any pain or irritation in your C-section scar, this could be a sign that the exercise should be modified, Joslyn says.
If your abdomen pushes out during an exercise (referred to as “coning” or “doming”), for example, chances are your abdominal muscles aren’t strong enough yet to handle that exercise. Or, it may mean that you need to breathe or activate your core in a different way.
- Reactivate your core muscles
“When you’re pregnant, your body has to make room for your baby, and your tissues and muscles are stretching and expanding,” Joslyn says, “and so once you have your baby, initially it may be hard to find those core muscles again and activate them.”
To help women relearn how to activate their core, Joslyn recommends an exercise that targets your deep core muscle — the transverse abdominis. Here’s how to do the move:
- Lie on your back with your knees bent 90 degrees and feet flat on the ground.
- With your fingers, find your hips on both sides of the front of your pelvis. Then, move your fingers in 1 inch.
- Inhale, keeping your pelvic floor and abdominal muscles relaxed.
- Imagine there is a string in-between your hip bones. As you exhale, imagine that string pulling your hip bones together to engage your transverse abdominis.
Once you know how to reactivate your core muscles, you can better activate them during any other exercise.
- Try to be patient
Remember: Just because your doctor has cleared you for exercise doesn’t mean you’re mentally or physically ready, or that you can pick up where you left off before your pregnancy, experts say.
It’s important to adjust your exercises and timeline according to how you feel and steer clear of self-judgments that tell you that you “should” be healing or progressing differently. Some women feel great at their six-week OB/GYN appointment, whereas others feel weak and fatigued and may even be in pain.
“Everybody’s just a little bit different in terms of that [exercise] timeline,” Joslyn says.
Try not to rush into exercise, or chase the unrealistic goal of reaching your pre-baby shape as quickly as possible. Remember that your body went through a lot of changes during your pregnancy — and continues changing even after the baby is born. Rather than get hung up on ideas of reclaiming your pre-baby body or achieving an unrealistic post-baby body for you, practice the mindset of meeting your body exactly as it is each and every day.
“We need to respect the recovery time,” Green says, “and that often gets lost in the shuffle.”
Have you tried this NEW workout plan that everyone is talking about?
Stay Healthy And Active With These Fitness Tips
Overall fitness isn't just about cardio. Although cardio is a major component of weight loss and heart health, it is important to incorporate strength training into your fitness regimen. Strength training builds muscle mass and helps you burn more calories post-workout. Follow these strength-training tips to amp up your workout and get a complete workout.
Alternative sports can offer people good fitness options for people, alongside the more regular forms of exercise. Free-running is a sport that emphasizes full body fitness. Climbing, running, and general agility are main requirements to free-run as you run, climb, and jump across many obstacles. Not only are they fun, but they unleash your inner child's desire to run and jump over railings, off the beaten path of adulthood.
If you want to reach your goals in terms of fitness, then you need to work backwards. You should pick a date of completion for your fitness goals and work backwards, listing off all the short-term goals in between. This way you look at your fitness goals as deadlines.
The best way to get children interested in fitness is to be a good example and by being involved with them as much as possible. Try taking an exercise class, playing tennis or hitting a baseball together. Not only will you both benefit from the increased activity, but it's a great way to maintain a close relationship.
To help you include exercise into a tight schedule, you should walk whenever possible. That could mean taking the stairs instead of the elevator at the office or parking at the back of a large lot to give you a brisk brief walk to the store. When it comes to working out, every little bit counts.
Add resistance training to your exercise plan. Resistance training helps build muscle. The more muscle you have in your body, the more quickly and efficiently you can burn calories. Resistance bands or light weights are good options for working out at home. You can also use your own body weight to provide resistance. Exercises, such as push-ups and squats, make your muscles bear the weight of your body and that builds strength.
After every workout, one thing you may want to do is take protein. This can be either in the form of a protein shake, a protein bar, or basically any meat product. This allows for your muscles to recover faster from your workout and overall make your muscles grow larger.
Decide to walk for 45 minutes a day instead of 30. Walking for 45 minutes has been scientifically proven by Duke University to result in fat and weight loss. This can equal up to 30 pounds of weight loss per year for just an added 15 minutes a day. For maximum weight loss, try walking up a hill instead of down.
Obviously, there are many options when it comes to working strength moves into your fitness routine. Keep doing your cardio, but additionally, choose any number of the tips mentioned to keep your muscles strong and prevent injury. Not only will you increase your calorie burn, but you'll have awesome muscle definition to boot.