There are as many exercise regimens are there are diets. So which is the best? The best exercise is the one that you will follow diligently. No excuses. Just consistent effort. There are 2 keys to exercise:
- Duration – the time spent under the weight itself, in addition to the total time spent.
- Intensity – close to maximum effort on a consistent basis
The “good news” is that the duration of exercise should be no more than one hour. In fact, recent research has shown that 30-45 minutes is the optimal time to achieve quality hGH (human growth hormone, the natural hormone associated with regeneration and other anti aging benefits) release. Release can occur in less time, but drops off dramatically after one hour.
Commentary: Keep exercise in the 30-45 minute range. You may need to build up to this time block, but in general, the short and more efficient, and the healthier. The second key is to be certain that the intensity of your exercise program is significant. If you were lifting weights for example, you would be better off with heavier weights but lower sets and repetitions. 2 sets of 4 repetitions with 85% of your maximum. This approach is known to trigger significant hGH release.
The high repetition, low weight approach is ineffective for this purpose. Actually, the high repetition/low weight approach has very little value period. Repeated movement will bring glucose into the muscle. Where there is glucose, there is water. As such, high reps/low weight lead to a bloated look.
Low reps, heavier weights done correctly (with good form) will trigger hGH release. In addition to this, you are creating a powerful musculoskeletal system (as a whole, not just certain muscles) and a more dense muscle. As such, you avoid the bulky look of the body builder, the bloated look ( as mentioned above) and create a dense, firm, muscular frame with this method.
Again, build up to this. It is difficult if you have not utilized this approach but the results are worth it. In addition to using hGH releasing formulas such as Hgh Plus, diet, supportive supplements and exercise can assist you in optimizing your levels of human growth hormone. When hGH levels are elevated, there is a reduction in the typically signs and symptoms of aging (as noted by the New England Journal of Medicine).
The time and effort in the gym is well worth it!
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