How Much Exercise Is Necessary for Endorphin Release? | Learn: Your Fitness Business Resource

How Much Exercise Is Necessary for Endorphin Release?

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • The time it takes for endorphins to flood the body while exercising will typically vary from person to person.
  • The time ranges from 10 minutes to over 30 minutes.
  • Some studies suggest that the brain, in order to meet certain goals, might release endorphins in order to meet those goals or benchmarks.

Endorphins are chemicals that are produced in the brain. These chemicals have a wide scope in terms of what they can do for a person, and while the benefits from endorphins on the body are temporary, many people who have experienced the release of endorphins will tell you that there is nothing quite like it.

The time it takes for endorphins to flood the body while exercising will typically vary from person to person.

For some people, as little as 10 minutes of intense exercise will often do the trick. For others, it takes 30 minutes or more. Whatever the case may be, when endorphins are finally released, you’ll know.

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What Does Endorphin Release Do for a Person When Exercising?

The best way to explain what endorphins do for a person is that they give you a natural high. If you have ever heard of the phenomenon known as a runner’s high, that is a direct result of endorphins being released in the body in times of exercise.

However, the high that is produced by the release of endorphins has a much more profound effect than the term “runner’s high” can quantify:

  • Many people who experience the release of endorphins will report that there is almost immediate relief of pain. This is common for a runner who is struggling in the middle or the end of a competition or any other athletes in the midst of a game.
  • Another side effect of an endorphin release is a decrease in fatigue. In fact, many people in studies about the release of endorphins have reported that not only did their fatigue decrease, it disappeared altogether.
  • Lastly, an endorphin release will often give the person a very positive and euphoric attitude. In essence, a release of endorphins can improve a person’s mood dramatically.

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What Exercises Can I Do to Have an Endorphin Release?

Since endorphin release is more on a case by case basis, it might be hard to pinpoint exact exercises to do to ensure endorphins are released. However, there are a few things you can do and a few rules that you can follow if you want to take advantage of the huge benefits that come from endorphin release.

First, the treadmill is a good place to start. Running for extended periods of time has always been a great way to release endorphins into your body.

It also might help to have a goal in mind. Some studies suggest that the brain, in order to meet certain goals, might release endorphins in order to meet those goals or benchmarks.

Another method of exercise that can do wonders for the release of endorphins is weight training. Remember one simple rule: the more weight you use, the more endorphins you release. Obviously, you want to be safe while lifting heavier weights, but for better endorphin release, you need to push yourself.

It is also worth noting that certain weight lifting exercises have shown to bring on endorphin release more commonly than other exercises. These exercises include the:

What Is the Big Deal About Endorphin Release While Exercising?

In essence, endorphin release is the body’s way of giving itself the means to continue on during physical exertion.

This may mean you being able to fight through the normal pain while running a marathon; it may mean you being able to perform better after a long time on the football field. However, in the grand scheme of your fitness, it is not something you want to rely on.

If it is your intention to try and harness the power of released endorphins then you should always remember to proceed with caution. While the release of these chemicals will not harm you, the methods by which you try and induce such occurrences might be harmful to you.

If you are considering following any workout plan, make sure that it has your best interest in mind. Yes, endorphin release is a wonderful thing, but it can’t take the place of a good, solid and steady exercise plan. Sign up for PRO today for access to personal trainers, goal-oriented workout plans, workout creators, goal trackers, and more!

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