Growth hormone is known as the "fountain of youth" in the anti-aging community because it helps build muscle and burn body fat, but recent research shows that being overweight means you'll have lower growth hormone levels.
Fortunately, exercise is a proven way to boost growth hormones levels. However, most overweight individuals can't do the 30 minutes of continuous exercise recommended for boosting growth hormone levels.
So researchers from the University of Virginia wanted to see if they could boost growth hormone levels by splitting the workouts up into 3 sessions of 10 minutes spread out over the course of the day. The researchers tested both obese and non-obese subjects, and had them do 30-minutes of continuous exercise or 3 sessions of 10 minutes of exercise at the same intenstiy.
Effects of Continuous vs Intermittent Exercise, Obesity, and Gender on Growth Hormone Secretion. J Clin Endocrinol Metab. 2008 Sep 9.
The results showed that both groups were able to achieve similar growth hormone levels, and the researchers believe that the "split workout" will work just as well for boosting growth hormone.
The results are great for not only obese subjects who can't handle 30 minutes of exercise at a time, but also for busy men and women who will have a better chance of doing 3 short exercise sessions rather than one long session.
For maximum body transformation results, I recommend one 10-minute session of strength training, interval training, and bodyweight exercises. This will help you build muscle, burn fat, and improve your mobility.
Craig Ballantyne, CSCS, MS