A person with low testosterone definitely needs to work on increasing the levels of the hormone in their blood for many reasons, one of the major ones being the negative effect low testosterone levels has on the body. Low testosterone has been shown to cause an increase in fat retention in the body and insulin resistance which causes fat to accumulate particularly around the midsection.
There are many ways to increase the levels of the hormone including taking supplements but what if you want to increase it naturally? There are studies that have been done that prove that testosterone can be boosted in the blood naturally. One of the highly recommended methods is exercise. Participating in regular physical exercise has a tendency to boost the levels of testosterone in the blood, hence, elevates one’s mood, improve muscle mass formation and promote a high sex drive in both men and women.
According to a study that was performed on a group of middle-aged and older men it was noted the men who exercised on a frequent basis had higher levels of testosterone in their blood as compared to those who did not exercise.
It is to be noted, however, that not all exercises increase the levels of testosterone. In fact, prolonged aerobic workouts, which are the most popular have been shown to have a negative effect on the production of testosterone. They promote the production of the stress hormone cortisol which in turn inhibits testosterone. This then brings the question: which exercises are best in order to boost testosterone?
Exercises that target large muscle groups such as lifting weights will stimulate a rise in testosterone. This is because the hormone plays a key role in the building, repair and enlarging of the muscles. Exercises that target the leg, back and thoracic muscles will play a big role in the stimulation for the production of this hormone. The work out session should, however, be shorter than 45 minutes and should be done about 3 to 4 times a week to be effective. On days where weight lifting is not done a short cardio session can be incorporated.
Short aerobic exercises
Many people believe that long sessions of aerobic exercise are best for their overall health which is not entirely untrue, unfortunately, all these kinds of vigorous workouts will stimulate the production of the stress hormone making one lethargic, moody and in fact causes retention of fat in the body. To boost testosterone the session should be short, at least 30 minutes, and frequent. This ensures the body is not too worn out and the testosterone levels remain high.
High-Intensity Interval training is also a great way to increase the amount of testosterone in the blood. The workouts are usually short but require a great deal of energy and is a great way to stimulate the hormone. It is also important to have rest periods in between the workouts in order to facilitate this.
Ultimately, it is important to note that the key to boosting testosterone levels is to build muscle. The more the exercises a person does that targets the key muscle groups and builds them the more testosterone they will have.
Engaging in these workouts will also eliminate the risk of obesity which has been seen to come with low testosterone.
How does testosterone enhance the building of muscle?
Studies have shown that testosterone enhances the synthesis of protein in the body. It aids in the formation of muscle cells hence causing an increase in the muscular mass and strength. Testosterone also stimulates the Growth hormone which is required in the building of the muscle as well as repair.
Since the hormone also causes the feeling of wellbeing, it also enables one to endure difficult workouts and gradually increase the difficulty. It has also been seen in studies that the hormone also stimulates the production of red blood cells hence a sufficient circulation of oxygen in the muscles and body. This will cause a boost in energy as well.
Testosterone also helps in the suppression of the adipogenesis, which is the formation of fat cells and therefore facilitating the growth of lean muscle. In women, the hormone has been seen to have an effect on the lower urinary tract and particularly the lower pelvic floor muscle. This is a muscle that sometimes becomes weakened during childbirth. An increase in testosterone has been seen to help in the repair and improve the performance of this muscle.
What factors should be considered when choosing to increase testosterone through exercise?
One of the most important things to consider is your level of fitness. How fit are you? The lower the level of fitness the lower the levels of testosterone. However, once the workout plan begins the levels rise gradually.
- Time of the workouts
The most effective time to work out is at the end of the day. This is when the effect of the rise of the hormone will be felt. This because the testosterone levels are highest in the morning.
Men tend to have reduced levels of testosterone as they age, however, a regular workout regime has a great impact on levels of testosterone as seen in some studies.
Doing the correct kind of exercise greatly determines whether or not the testosterone levels will increase. A great number of exercises have been shown to decrease testosterone and inhibit the formation of muscles.