Tanjung Subrata, MD, MRepro, ABAARM.

BiographyDr. Tanjung has dedicated himself to the education of health and exercise to the Indonesian people. He serves as lecturer and researcher at Faculty of Medicine Warmadewa University, where he develops a unique and distinct approach in the treatment of musculoskeletal injury with acupuncture needle. He holds key positions at various health, fitness and bodybuilding organizations, including Rai Institute Fitness Education, Indonesian Diabetes Educators Association (PEDI), Indonesia’s Bodybuilding Federation. Dr. Tanjung also known as Doctor T is also a national and international speaker at various medical, health, acupuncture, anti-aging & fitness conferences.

Dr Tanjung Subrata, MRepro. ABAARM

Exercise Optimizing Testosteron & Growth Hormon

Department of Physiology & Biochemistry

Faculty of Medicine and Health Sciences

Warmadewa University

Department of PhysiotherapyHealth Sciences and Technology FacultyDhayanapura University

Growth HormoneTestosteroneInsulinIGF-1

CortisolEpinephrineIL

Anabolic Catabolic

Exercise & Hormonal System The major benefits of exercise are metabolic and hormonal

Exercise can increase insulin sensitivity Exercise is potentially the most powerful natural growth

hormone stimulator anabolic, fat burner, immune booster , slower aging process, etc.

Exercise can raise testosterone major anabolic hormone, sex drive, physical fitness

Exercise can raise cortisol catabolic jailbreak, loosing this hostile hormone to assault your immune system, eat-away at precious muscle tissue, and create generalized havoc within your body

Influence of Intensive Exercise on Insulin-Like Growth Factor I, Thyroid and Steroid Hormones in Female Gymnasts. Growth Regul 1991;1:95.The Effects of Short-Term Resistance Training on Endocrine Function in Men and Women. Eur J Appl Physiol 1998;78:69

GH Level during Exercise Peak growth hormone levels occur 10-30 minutes after the

onset of sufficiently intense exercise after which GH declines

Testosterone Level During Exercise Whereas growth hormone & cortisol response to exercise is rapid &

occurs during exercise, testosterone response is largely delayed & occurs mainly during the recovery period

Plasma Cortisol, Androstenedione, Testosterone and Luteinizing Hormone in Running Exercise of Different Intensities. Scand J Clin Lab Invest 1980;40:403

Lactic Acid & GH Increased blood lactate concentration has been suggested as a

primary stimulus for the EIGR associated with increasing of GH level

Association between Serum Concentrations of Anabolic Hormones and their Binding Proteins in Response to Graded Exercise in Male Athletes. World Academy of Science, Engineering and Technology 66 2012Gender governs the relationship between exercise intensity and growth hormone release in young adults. J Appl Physiol 92: 2053–2060, 2002.

GH & Lactic Acid Patients with McArdle disease unable to produce lactate in

response to exercise

McArdle's patients' blood lactate levels remained at resting levels (0.3-1.2 mmol/l) as exercise intensity increased Nine out of 11 participants failed to demonstrate an EIGR obtaining hGH values below the clinical definition of a response (>3 microg/l)

Suggests that lactate could play a major role in the EIGR in humans.

The role of lactate in the exercise-induced human growth hormone response: evidence from McArdle disease. Br J Sports Med. 2009 Jul;43(7):521-5. Epub 2008 Jan 9.

IGF-1 & Exercise

Testosterone & Lactic Acid Administration of lactate increased in a dose dependent

manner testicular cyclic adenosine 3':5' monophosphate (cAMP) and testosterone release

Plasma testosterone increased after swimming and lactate infusion

Incubation of MBH with lactate increased the gonadotropin-releasing hormone (GnRH) level in the medium increased plasma testosterone levels during exercise is at least partially a result of a direct and LH-independent stimulatory effect of lactate on the secretion of testosterone by increasing testicular cAMP production

Lactate and the effects of exercise on testosterone secretion: evidence for the involvement of a cAMP-mediated mechanism. Med Sci Sports Exerc. 1997 Aug;29(8):1048-54.

Lactic Acid Energy Metabolism

Resistance exercise (weight training); endurance exercise (mid runner/swimmer or interval training)

Type IIA muscle hypertrophy

GH, Intensity & Volume Growth hormone output

increases as effort intensity increases

If intensity is too low, GH will not released optimally

Significant GH response to exercise was obtained already at 50% VO2max, with a maximal stimulation at 70% VO2max, which was not different from the one observed at 90% VO2max

Gender governs the relationship between exercise intensity and growth hormone release in young adults. J Appl Physiol 92: 2053–2060, 2002.

GH, Intensity & Volume

Intensity inversely to the volume higher intensity;lower volume

Greater intensity, the lesser the duration of exercise need be for GH to be released

If intensity is too low little or no GH is stimulated, cortisol will gradually rise and can reach excessive levels if the exercise session is prolonged

Effect of low and high intensity exercise on circulating growth hormone in men. J Clin Endocrinol Metab. 1992 Jul;75(1):157-62.Multiple hormonal responses to prolonged exercise in relation to physical training. J Appl Physiol vol 33, No. 5 Nov 1972

Hypertrophy, Strength and Power To determine the acute neuroendocrine response to hypertrophy

(H), strength (S), and power (P) type resistance exercise (RE) (1) H: 4 sets of 10 repetitions in the squat at 75% of 1RM (90 s

rest periods); (2) S: 11 sets of three repetitions at 90% of 1RM (5 min rest periods); and (3) P: 8 sets of 6 repetitions of jump squats at 0% of 1RM (3 min rest periods).

The percent change in Testosterone level was significantly greater in comparison to the Resistance exercise protocol, only after the hypertrophy protocol

Acute hormonal and neuromuscular responses to hypertrophy, strength and power type resistance exercise. Eur J Appl Physiol. 2009 Mar;105(5):695-704. Epub 2008 Dec 9.

Endurance Exercise: GH, Cortisol & Testosterone

Cortisol and Testosterone Level on Marathon Runner. Medicine & Science in Sports & Exercise. Vol 31, no 5. 1999

Serum GH was greater in sprinter than in endurance runnerGH was still approximately ten times the basal value in sprinterathletes after 1 hour of recovery

Endurance Exercise & Testosterone Endurance Training men who had been involved with chronic

endurance exercise training for > or = 5 years.

Sedentary men they had done no formal exercise training The basal Testosterone & free Testosterone of the Endurance

Training men were significantly lower than that of the Sedentary men.

The levels of these hormones in the ET men where in the normal clinical range, but represented only 55% to 85% of those seen in the SED men.

Basal reproductive hormonal profiles are altered in endurance trained men. J Sports Med Phys Fitness. 1998 Jun;38(2):138-41.

Endurance Exercise & Testosterone

The study to examine if reduced training would reestablish normal testosterone, cortisol, and creatine kinase (CK) levels in male distance runners

4 weeks of normal training (baseline training/BT) and 3 weeks of reduced training (RT) reduced weekly training volume by 70% of BT

During BT resting total testosterone levels averaged 5.10 +/- 0.21 ng/ml RT resting total testosterone levels averaged 5.38 +/- 0.31 ng/ml

Cortisol levels were in the high range of normal during BT (23.61 +/-1.18 ug/dl) and during RT (avg of 23.14 +/- 1.56 ug/dl).

Testosterone, cortisol, and creatine kinase levels in male distance runners during reduced training. Int J Sports Med. 1990 Feb;11(1):41-5.

Endurance Exercise & Testosterone

Evaluate the effect of endurance exercise duration on hormone concentrations in male treadmill runs of 40, 80, and 120 min at 55% of VO2max

The ratios of anabolic hormones (testosterone and DHEAS) to cortisol were greater during the resting session and the 40-min run compared to the longer runs

Beyond 80 min of running there is a shift to a more catabolic hormonal environment.

Influence of exercise duration on post-exercise steroid hormone responses in trained males. Eur J Appl Physiol. 2005 Aug;94(5-6):505-13. Epub 2005 Jun 8.

Interval Training & GH “Interval training“ more effective at stimulating growth

hormone release than continuous, lower intensity exercise Interval training induced a threefold greater growth

hormone response than an equivalent amount of moderate-intensity continuous exercise interval protocol produced significant increase in the plasma concentration of GH (2000%)

Resistance exercise is, by its nature, a form of interval training

Endocrine Response to Intense Interval Exercise. Eur J Appl Physiol 1993;66:366.Growth Hormone Response to Continuous and Intermittent Exercise. Med Sci Sports 1979;11:302.

HIIT with Octan Pro3700

After 5 mins warm up level 5, speed 50-52 Increase speed increase speed to 78-82 for 30”, then back to

50-52 for 90” for 5 cycle, than cooling down for 5 mins level 5, speed 50-52

Result for 20 mins: HR max: 147; HR avr: 130; cal: 154; speed avr: 57; disctance: 3.95

Increase level, speed 50-52 up to level 10 for 30”, then back to level 5 for 90” for 5 cycle, than cooling down for 5 mins level 5, speed 50-52

Result for 20 mins: HR max: 139; HR avr: 122; cal: 153; speed avr 53; distance: 3.65

Interval Traininng

GH: Rest between Sets

Effects Of Very Short Rest Periods On Hormonal Responses To Resistance Exercise In Men. Journal of Strength and Conditioning Research. 24(7)/1851–1859

Testosterone: Rest between Sets

Effects Of Very Short Rest Periods On Hormonal Responses To Resistance Exercise In Men. Journal of Strength and Conditioning Research. 24(7)/1851–1859

GH: Forced Reps vs Max Reps Increased resistance exercise

intensity induced by the forced repetitions (FR) training protocol led to greater acute hormonal responses and neuromuscular fatigue compared to the traditional maximum repetition (MR) training system.

Neuromuscular, Hormonal and Molecular Responses to Heavy Resistance Training in Strength Trained Men. Department of Health Sciences, University of Jyväskylä

Testosterone: Forced Reps vs Max Reps

Increased resistance exercise intensity induced by the forced repetitions (FR) training protocol led to greater acute hormonal responses and neuromuscular fatigue compared to the traditional maximum repetition (MR) training system.

Neuromuscular, Hormonal and Molecular Responses to Heavy Resistance Training in Strength Trained Men. Department of Health Sciences, University of Jyväskylä

GH Post Exercise Immediately after such a workout, your internal hormonal

environment is catabolic due to exercise induced cortisolrelease meanwhile GH & Testosterone decrease

Hormones conduct the transition from catabolism to anabolism cortisol, after being elevated by the workout, falls and ultimately drops below initial levels few hours later

Growth hormone, meanwhile, trends upward during the recovery period

Hormonal Ensemble in Exercise. Hormones in Muscular Activity, Volume I. Boca Raton FL: CRC Press 1985, p. 69.

GH & Recovery Times

Growth hormone responses to repeated bouts of aerobicexercise with different recovery intervals

Growth hormone responses to repeated bouts of aerobic exercise with different recovery intervals. J Appl Physiol 100:1093-1094, 2006.

Testosterone Post Exercise The amount of time after an intense workout ends

before testosterone rebounds can range from a few hours to several days

In most cases, testosterone will peak sometime between 24 and 48 hours post-exercise, rising above baseline levels and staying there for 1-3 days depending on nutrition [better = sooner], fitness level [higher = sooner], emotional stress [more = later], and workout volume [greater = later]

The Time Course for Elevated Muscle Protein Synthesis following Heavy Resistance Exercise. Can J Appl Physiol 1995;20:480

Circardian Rhythm (CR) Generally, peak performances have been found to occur in

the afternoon-early evening, at approximately the peak of core body temperature.

The increase in core body temperature has been found to increase energy metabolism, improve muscle compliance and facilitate actin-myosin crossbridging.

Steroidal hormones such as testosterone (T) and cortisol (C) also display a clear CR.

Circadian Rhythm of Cortisol

Cortisol Level During Exercise

Intensity 50%-70% from VO2max, significant increase cortisol after 20 mins related with intensity, duration & volume

Plasma Cortisol, Androstenedione, Testosterone and Luteinizing Hormone in Running Exercise of Different Intensities. Scand J Clin Lab Invest 1980;40:403

Cortisol & Exercise Performance Prolonged elevation of C has been shown to exhibit an

inhibition effect on the neuromuscular system. Tafet et al. (2001) reported a negative correlation between

physical performance and prolonged elevated salivary C levels.

Over Training & Cortisol

Exercise & Immune Function Exercise stimulates the secretion of a variety of stress

hormones, but catecholamines, cortisol & GH most closely linked with exercise-induced changes in immune function

Regular exposure to mild short-term stress can potentially enhance immune function and lead to various health benefit Conversely, prolonged exposure to the chronic stress of intense training may inhibit certain immune functions that are required for health maintenance.

Interrelations Between Acute and Chronic Exercise Stress and the Immune and Endocrine Systems. In: Endocrinology of Physical Activity and Sport. 2nd Ed.

Exercise & Immune Function

Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Rev Endocrinol Metab. 2006 November 1; 1(6): 783–792.

Exercise Program for Optimizing Anabolic HormoneResistant Training:Keep your rest between sets in the 90-120 sec range according to your intensity levelRepetition 6-15 reps/set (hypertropic protocol)3-4 (+ 1 warming up) sets each movement, 3-5 movement each session focus on large muscle group: leg, chest, backHigh intensity technic: force rep, drops set, super set, negative set, rest-pause set, burn systemsDuration 30-60 minsRest: 24-48 hours

Exercise Program for Optimizing Anabolic HormoneEndurance Training:Cycling/Running/Swimming/Aerobic dancingContinuous or Interval Training (30:90 sec)Intensity 60-85% of max heart rate (MHR)Duration 20-60 minsRest: 24 hours

Makes your body as your compounding pharmacy

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