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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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26.03.2013 |
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Extra high growth hormone peak with clever interval training
I can hear you thinking. You daren't say it out loud, but the folks at ErgoLog know our onions. "Well… even more anabolic hormones. That would be great..."
And of course, it's possible. Thanks to the sports scientists at the Wingate Institute in Netanya, Israel, we've learned how you can further optimise the positive effect of interval training on your hormone balance.
Study
The difference between the two interval training sessions was in the length of the sprints and the rest periods. On one occasion the rests became longer the further the workout progressed; on the other occasion the rests became shorter.
The second time the handball players did it the other way around. They started with a 400-m sprint, 4 minutes rest, followed by a 300-m sprint, 3 minutes rest, then a 200-m sprint, 2 minutes rest, finishing with a 100-m sprint [decreasing distance].
During the interval training and then an hour afterwards the researchers analysed the athletes' blood. By doing this they found out that the decreasing distance workout resulted in a bigger rise in the lactic acid level, and to a bigger rise in the growth hormone level [structural formula of growth hormone shown here].
Results
The researchers also asked the athletes how tiring they had found the training they did. Here the Israelis discovered that the subjects found the decreasing distance interval training a little less tiring.
Et voila! Higher growth hormone production with even less effort.
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