Testosterone is a male sexual hormone. It is responsible for the growth and development of the male sexual characteristics. Testes produce the testosterone. due to some reasons, this function of the testes may get compromised. As a result, testosterone is produced in reduced quantities in an affected person. This is also known as testicular failure. It is not a common problem. However, treating this condition can be quite challenging.
Can You Increase Testosterone With Exercise?
Studies show that low testosterone levels may be improved with the help of exercise. However, exercising irregularly is not going to help. In order to even start seeing the benefits, one must exercise fairly regularly and for quite some period. In some people testosterone levels raise after about 15 minutes after the exercise session whereas in others it is seen to be raising after almost an hour. It also varies according to various other factors like age, weight, kind of exercise and time of exercise. Also, the general fitness level of an individual also matters in this aspect.
Researches have shown that the testosterone levels are the highest in the mornings and the lowest in the afternoons. Also, it has been seen that strength-training exercises carried out in the evening show more increase in the testosterone levels than if they are carried out in mornings. Hence, it may be beneficial to do these kinds of exercises after one is back from work in the evenings.
However, it is yet unclear as to how long lasting these effects are on the health of an individual. Studies are still going on in these aspects.
- There are also some factors which affect the overall increase in testosterone levels.
- Instead of doing just one type of exercise, it is advisable to do full body work-outs, as they have shown more and a stable increase in the testosterone increase.
- Lifting heavier weights results in a considerable rise in the testosterone levels, than lifting lighter weights frequently.
- Reducing the rest periods during the work-outs is known to be showing better results.
Overdoing it however, can backfire. Researches have also shown that those doing over training may actually cause more harm to themselves than benefit. Such people who over-train are found to be having low levels of testosterone on the contrary. Also, cortisol levels are increased in these people. Cortisol is a stress hormone. Many studies are linking an increase in cortisol with a decrease in testosterone. further studies are still needed on this aspect.
Exercises That Can Boost Testosterone Levels
Certain exercises work better than the others in terms of testosterone increase.
Weight-Lifting- studies indicate that lifting heavy weights is the best possible exercise to boost testosterone. This is because weight-lifting will increase muscle mass and as the muscle mass increases; it will prompt the body to make more testosterone.
High-Intensity Interval Training- In this technique, instead of doing any one form of exercise continuously for 30 min, one does one form for 10 min, then the other for 10 and then one last one for 10 minutes. Instead of walking or running continuously for 5 minutes, if you walk for 1 minute then run for 3 minutes and then again walk for 1 minute, you are going to burn even more calories and that too post- workout. This is due to a process called excess post-exercise oxygen consumption or EPOC. This technique shows better results in term of testosterone increase.
Some exercises lower the testosterone levels. These include chronic endurance exercises like running or cycling for hours. This is because in these exercises; cortisol is increased which causes a decrease in testosterone levels.
It is necessary to develop an overall fitness and health plan with proper consultation of your nutritionist and trainer. Anything in excess could be harmful in the long run. Maintaining a balance of all kinds is extremely necessary to gain overall benefits.
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