Exercise plays a significant role in increasing testosterone levels. If you work out regularly, chances are you have healthy T levels. Other factors that affect your T level, including your sex, age, weight, fitness level, and exercise.
Fitness training can help increase your T levels; however, not all workouts are the same. Adding other testosterone level-boosting exercises can help reinforce your testosterone levels.
Read on and learn about how exercise and your testosterone levels relate mutually and the workouts that will help increase your T levels.
Understanding T Levels
Contrary to what most people know, testosterone is present in both sexes. The amount, however, varies. The male sex produces high T levels in their testicles, while the female gender produces smaller amounts of testosterone in their ovaries.
Testosterone is one of the main hormones responsible for the changes during adolescence, such as a) growth of facial and pubic hair, b) the low tone of voice, and c) growth of muscle protein. This is produced in various areas and amounts depending on gender. One of these areas is the adrenal glands that generate a small amount of T level.
Regardless of the sex, it is necessary to have healthy T levels all through one’s life. Together with estrogen and progesterone, women should have healthy T levels, too. It is even more essential as you get older to preserve overall wellness and to decrease the risk of certain health conditions, like heart disease, obesity, and Type 2 Diabetes.
Low T levels can affect your energy, muscle mass, mental health, and more. Men with low testosterone levels experience an inability to have satisfying sex, as well as the lack of sex drive and erectile dysfunction.
Effects of Exercise on your T Levels
T levels increase after a fitness training, particularly with an extreme, heavy strength workout, and may last for 15 minutes to one hour. Evening strength training allows men to experience a better and larger increase in testosterone. Beginners get a fuller boost, too; however, hormone levels adapt over time.
- It promotes muscle mass. T levels increase if you have more muscles.
- It helps maintain weight. Obese men suffer from low T. With a regular workout, you lose excess weight and increase your testosterone levels, too.
Workouts that Increase Testosterone
Strength Training. Also known as resistance training, it helps you develop lean mass. One good example is weightlifting, which is the best type of exercise to increase testosterone in both long and short periods.
Studies have shown that the body generates more testosterone with muscle mass increase. To increase the larger muscle groups (hamstrings, quadriceps, back, and chest), perform two sets, five repetitions of weightlifting. Remember to include the smaller muscle groups (shoulders, biceps, and calves) when working out. Strength training workouts enhance metabolism and prevent injury. New beginners to weightlifting, however, should hire a personal trainer to avoid getting an injury.
High-intensity interval training (HIIT). HIIT is a short, intense cardio exercise with lengthier or equal periods of rest afterward and helps boosts T levels. Do this training during your off days and ensure to rest for one to two minutes to obtain its maximum benefits.
Tip: Combine these two workouts to boost testosterone and promote good cardiovascular health.
To further boost your testosterone levels through exercise, you need to take the following steps:
- Use compound movements, such as squats, chest presses, and rows. These movements use several muscle groups and encourage a generous amount of testosterone release compared to isolation movements.
- Use heavy weights in lifting. Do at least 12 reps of three sets. Go for six to eight repetitions per set if you will use heavier weights.
- Take at least two days rest before working on the same muscle groups.
- Incorporate a lean protein diet (poultry, fish, whole grains, nuts, healthy fats in avocado, fresh produce, and olive oil) to sustain your exercise routine.
- Avoid saturated fats, refined carbs, and added sugar to maintain a healthier body weight.
Set a balance
Do not overkill. Fitness training puts stress on the body. Overdoing it can give ill-effect on your T. Endurance sports (long-distance running, race walking, cross country skiing, open water swimming, rowing) increase the stress hormone cortisol and lowers testosterone.
The signs of overtraining include:
- the constant feeling of soreness
- inability to recuperate from training
- a decline in strength and performance
- sleep disruption
- depressed mood
- a decrease in muscle mass
- low libido
All of the above indications suggest low T levels.
Why T Level is Important
Testosterone generally declines as we age. More T levels drop with weight gain. Low testosterone makes you eat more so you gain weight, lowers your energy resulting in several health issues. Low testosterone levels and overweight are contributors to premature death and high disease risk.
Testosterone levels in men start to decrease naturally at 25 to 30 years old. It reduces to around 2% per year after 40. Men who are keen on building firmer and bigger muscles, as well as increasing their libido, search for other methods, or take supplements like the Male UltraCore to increase testosterone.
Therefore, you should practice a healthy lifestyle. A healthy lifestyle that combines the appropriate fitness training for your age and a healthy diet will not only improve testosterone levels but will also improve your health and body simultaneously.