Does the gym make you shorter? This is a concern of many people when they first start this sport. So does gym have such an impact on height and what is the right exercise for you? Let’s find out with the article below!
1. Solve the problem
In fact, our bones grow longer thanks to the hormones GH (Growth Hormone) and IGF-1 (Insulin-like Growth Factor 1). At the location of the cartilage discs, these hormones help stimulate cell division, produce new cells, and push old cells inside. From there, they carry out the “ossification” process to completely transform into bone. Gym does not make you shorter because it does not hinder the development of the cartilage ends. Exercising properly also helps the cartilage grow longer quickly.
1.1 Gym is not the cause of height
According to Medical News Today, our height is affected by many different factors, including:
• Genetics: This factor affects 23% of a person’s height.
• Nutrition: This factor accounts for 32% of the development of normal human height. A diet with adequate protein, carbohydrates, fat, minerals, and vitamins will help the musculoskeletal system develop to its maximum.
• Exercise: Regular exercise helps promote growth hormone, promoting musculoskeletal development (affecting 20% of height development).
• Gender: Before puberty, men are usually 0.5 – 1 cm shorter than women. After puberty, men are usually 10 – 15 cm taller than women.
In addition, our height is also affected by many other factors such as illness, sleep, etc.
Thus, when considering the above factors, gym training is not the cause that affects the entire height. For puberty, according to research by Robert M Malina at PubMed, training with weights and machines does not negatively affect the height of teenagers. Therefore, being short can be affected by many other factors, not due to gym training.
1.2 Exercising properly also helps increase height, especially during puberty
According to research by PubMed Central, the mechanism of height development of the body depends a lot on the development of cartilage layers between the ends of bones, especially epiphyseal cartilage. Exercising properly not only stimulates the development of cartilage but also increases flexibility and muscle strength, playing an important role in the process of height development.
In particular, during puberty, if parents let their children practice using technical methods, they can significantly improve their height. Because during this period, the GH hormone in the child’s body develops very strongly, practicing gym properly will reduce pressure on the bones and spine, creating conditions for the expansion and development of the cartilage.
2. Why do some people think that practicing gym reduces height?
Some people think that practicing the gym will make you shorter, which comes from a Japanese study in 1964. The results of the study showed that children who have to do heavy work regularly have a smaller stature than normal. This rumor spread strongly, creating a negative view of the impact of practicing gym on height. The study was conducted during a period when Japan was facing malnutrition due to difficult living conditions. Children have a smaller stature for this reason. Gym training reduces height only due to subjective factors such as:
• Choosing the wrong exercise: Choosing the wrong exercise for your ability, the wrong weight, or the target muscle group. In this case, you can seek advice from PTs or online gym training videos.
• Practicing advanced movements without a professional instructor: Many people confidently rely on videos available online to practice. However, to ensure technical and mental factors during the training process, you should hire a PT directly to guide you or find really detailed instructional videos.
