Exercise that increases body temperature by a few degrees before the workout leads to larger and quicker increases in growth hormone during exercise.

“Warm up well, get body temperature up, exercise 60 to 75 minutes. Don't go to absolute failure if your interest is in growth hormone release both during the exercise and later that night. And if you can bring body temperature back down to normal levels by cooling off, maybe cool shower or maybe ice pack or something, or maybe just turning off the heat in the room or going outside, whatever it is, then you increase the probability that you're going to increase growth hormone the following night as well.”

“so 10 minutes of warmup or so was the number that I extracted from all these studies and when you say warm up it doesn't mean just warm up the limb and tissues that you're going to use so you don't get injured actually warm the body getting the body warm as a warmup seems to be important because temperature of the body seems to be an important condition or prerequisite for certain patterns of exercise to maximize growth hormone release”

“One of the things that can have a dramatic effect on levels of growth hormone release in waking as well as in sleep the following night is ex exercise there are hundreds if not thousands of studies measuring growth hormone both during or sometimes after exercise or the following night and the conclusion”