Has your trainer described what goes on with your hormones during and after your resistance training session? No? Well, you're in luck. I'll fill you in and you'll see why it's important to know.
Hormones, simplistically, regulate physiological and metabolic functions. During resistance training, different hormones are affected by variables in the training, such as the number of sets performed, rest intervals(RI) between sets, and intensity (% of 1-rep maximum[1RM]). There is a minimal level of intensity and volume required to elicit the desired hormonal response. It appears to be an intensity of 50-60% of 1RM and 3 or fewer sets. Understanding your specific resistance goals is also important in optimizing your training.
Fat Loss Catecholamines, including epinephrine and norepinephrine, are released during resistance training, and help contribute to lipolysis( fat breakdown) , as well as muscle growth. If you are interested in losing body fat, an ideal program may look like this: Intense exercise ( 65-90% of 1RM, 4-6 sets, 3-12 reps, 30-90 second RI). Those little 5 lb. Weights just won't do the trick for most.
Muscle Growth Growth Hormone(GH) is important in the growth of all body systems. Workouts consisting of high total work and short rest periods produce the best GH response. Insulin-like growth factors(IGFs) are released in response to GH increases. IGFs enhance muscle growth and protein synthesis. For maximum muscle gains, the ideal programs to incorporate both GH and IGFs response would look like this: 60-70% 1RM, 4-5 sets, 1-2 minute RI. To maximize testosterone levels, a similar session structure should be used.
Evelyn: " Towanda! Righter of wrongs! Queen Beyond Compare!" Ninny Threadegoode: " How many of them hormones you takin'?" Fried Green Tomatoes
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