How HIIT EXERCISES (Chaos Training ) CAN INCREASE HGH TO HELP YOU GROW TALLER

Most growth hormone is released under two conditions: during deep sleep, or after exercise.

But if your aim is to increase growth hormone for height increase, the type of exercise you do, and more specifically, the intensity  determines whether your body releases a meaningful surge of growth hormone or barely responds at all.

And that’s exactly what HIIT or chaos training is about.

And the main reason why it  became a non-negotiable part of my grow taller exercise routine.

What Is Chaos Training?

chaos training / exercising involves lifting weights, cycling, sprinting or performing other resistance exercises like moving up a hill or climbing the steps intermittently to the point that muscles are too exhausted to voluntarily move.

What makes it  chaotic  is the unpredictable demand it places on your muscles and cardiovascular system.

Craig, Brown, and Everhart from the National Institute of Health found that weight lifting and strength training can trigger the secretion of both testosterone and growth hormone at any age ,  though the younger you are, the more pronounced the hormonal response.[ 1 ]

How Chaos Training Increases Growth Hormone secretion

The key is reaching what exercise scientists call the lactate threshold ;

This is the point at which your muscle are worked – out to the point of failure or exhaustion.

If you’ve seen athletes collapsing on or before the finish line, lactic acid build up in muscles is partly the reason.

However, if you get used to chaos training, the training system will soak the muscles in lactic acid, which will train the body’s loading procedure to deal with lactic acid more efficiently.

This, raises the anaerobic (lactate) threshold and with time, it will take you longer to reach the lactate threshold.

The research backs this up:

vigorous exercise above the lactate threshold, sustained for at least 10 minutes, produces the strongest natural stimulus for HGH secretion.

A pilot study examining HIIT versus moderate continuous exercise in young women confirmed that high-intensity interval training significantly increases total pulsatile growth hormone secretion compared to moderate-intensity steady-state exercise[2 ]

One thing worth knowing:

The second intense interval in a session triggers a slightly smaller HGH response than the first, the third less than the second, and so on.

This is completely normal and doesn’t mean the session isn’t working, rather it means that  you shouldn’t mindlessly pile on intervals chasing diminishing returns.

How does human growth hormone actually make you taller?

Growth hormone isn’t just a muscle-building hormone.

It directly promotes bone growth by  stimulating young preadipocytes, whereas IGF-I stimulates cells at a later stage of development.

Here’s exactly how:

1. It stimulates longitudinal bone growth at the growth plates.

GH triggers the multiplication and differentiation of prechondrocytes and osteoblasts  (the cells responsible for new bone formation) within the growth plate.

This is followed by a clonal expansion driven by GH-induced production of Insulin-Like Growth Factor I (IGF-I), which amplifies the effect further.

2. It regenerates and repairs cartilage.

This one is underappreciated. Your spinal discs are composed largely of cartilage;  cartilage that degenerates with age.

It’s partly why up to 40% of people over 40 begin losing a few millimeters of height.

GH stimulates cartilage growth by increasing cell number rather than cell size, which means real structural regeneration, not just temporary swelling. [3 ]

3.   It directly promotes skeletal and muscular tissue growth.

GH acts on preadipocytes to stimulate bone growth directly, while IGF-I takes over at a later stage of cellular development. The two work in sequence ,  GH initiates, IGF-I amplifies.

4.  It triggers IGF-1 release from the liver.

One of GH’s most important downstream effects is signaling the liver to produce and release IGF-1, which then both directly and indirectly promotes longitudinal bone growth.

It does this by stimulating transcription of the IGF-I gene in liver cells.

5.  It drives bone remodeling until peak bone mass is reached around age 30.

Bone remodeling is a continuous process ; old bone is resorbed and new bone forms in its place.

GH helps tip this balance toward formation.

Studies on adult dogs showed a 2% increase in bone mass after roughly 90 days of GH treatment.

A subsequent study on older female monkeys ;  whose bone metabolism closely mirrors that of humans  found increased bone formation rates in both the femur and tibia after just seven weeks of GH administration. [4 ]

How Intermittent training should be done.

Exercising intermittently in this case means short intense bursts of exercising followed by exercising slowly or even complete rest.

For instance, pedaling or cycling very fast for a minute then cycling slowly or completely resting for a minute before cycling very fast again.

In other words, exercises are performed at irregular intervals.

The major aspects of H.I.I.T are that exercises should be brief, sporadic, and intense performed with a high degree of determination.

However, like earlier mentioned, the second intense workout triggers less H.G.H response compared to the first, the third less than the second, etc.

What is the best time to do chaos training?

One question I get asked very often by those who either work evening shift or for whatever reason can’t exercise in the evening is;

Is it better to do H.I.I. T in the morning or in the evening?

The answer to this question is evening chaos training is slightly better and I personally prefer doing my training in the evening.

What are the advantages of doing it in the morning?

The advantage of doing H.I.I.T in the morning is that in the morning you are in a fasted state, so it is easier to  maximize the GH spike due to Low Insulin Levels.

Insulin and Growth Hormone have an inverse relationship;

Given that after an overnight fast insulin levels are low in the morning, the body will be primed to release more GH.
If you eat a carb-heavy meal before an evening workout, the resulting insulin spike can blunt the GH response.

What are the challenges of doing morning H.I.I.T for gh?

The major disadvantage of doing it in the morning is that doing it in the morning doesn’t directly align with your biggest natural GH surge which is at night.

Secondly, in the morning your body is still cold and cortisol (also known as the stress hormone)  tends to be high in the morning   so you may struggle to push harder to reach the lactate limit.

Why I personally think evening is better.

I personally prefer doing H.I.I.T at least 2 to 4 hours before bed time and here’s why;

1.)   In the evening, the body is fully warmed up, so I can easily  push harder and reach higher intensity required to reach the lactate thresh hold which may result in a larger acute GH spike compared to a sluggish morning session.

2.)   Secondly, Sleep researchers have found that physically active individuals tend to have longer total sleep times and more slow-wave (deep) sleep  especially on nights following exercise.

Deep sleep is also when the largest natural pulse of growth hormone secretion occurs during the day.

3.)  Combining an exercise-triggered GH release in the evening with the sleep-triggered GH pulse a few hours later is, as far as I’m concerned, one of the most effective natural hormonal stacks available to anyone not using pharmacological intervention.

4.)  Finally, if you  struggle  to fall asleep at night, a hard evening HIIT session may solve that problem almost entirely.

Your body is forced into recovery mode, and sleep comes faster, deeper, and with fewer interruptions.

Caveat