Maybe you suffer from low testosterone, or perhaps you would like to boost your T levels a bit. I’ll be talking about what exercises boost testosterone levels the most.
Testosterone is a hormone referred to as the “male sex hormone.” Testosterone not only helps men stay sexy, it’s also responsible for lean muscle mass, bone density, red blood cell production, and fat distribution.
Low levels of testosterone in both men and women can also lead to other, more serious, health issues such as obesity, depression, osteoporosis, dementia, and heart disease. That’s why diet and exercise are the two most important elements to keeping testosterone levels healthy.
Three things that effect a man’s testosterone levels are age, weight and fitness level. When a man reaches between 30 years of age, he loses 1% testosterone levels each year, and 2%-3% after 40. Often times supplements are needed to help boost T levels. Men who are obese have lower testosterone.
Not only does working out make you feel better, it keeps you looking better, and your muscles bigger and harder too (no pun intended).
All exercises do your body and testosterone levels good. But doing strength or resistance training, especially with weights, has the greatest effect on testosterone levels.
THE FIVE BASIC APPROACHES TO OPTIMIZING TESTOSTERONE BOOSTING THROUGH EXERCISE
- Use full-body workouts, targeting the large muscle groups (see exercises below)
- Lift heavy – 6 sets of 6-8 reps
- Longer rest periods – Rest 1 1/2 minutes between each set.
- Rest at least 48 hours between workouts. Other lighter exercises can be done between.
- Change it up by using different exercises each week, by combining a couple of the major muscle groups below.
BEST MAJOR MUSCLE GROUP EXERCISES FOR TESTOSTERONE BOOSTING ARE:
PULL UPS/CHIN UPS
DON’T FORGET THOSE CALF RAISES
SPRINT TRAINING ALSO SUPPORTS TESTOSTERONE LEVELS, BURNS FAT, AS WELL AS HEAT UP YOUR METABOLISM:
1) Stretch your hip-flexors, hamstrings, quads, and lower back.
2) Warm up by jogging on a track, beach or treadmill for 5-10 mins.
3) Sprint for 30 seconds.
4) Jog for 90 seconds for recovery.
5) Repeat this 10 times.
6) Finish with 5 mins of gentle exercises or stretches.
This study https://www.ncbi.nlm.nih.gov/pubmed/21849912 shows sprint interval training increased testosterone levels.
Avoid doing too much cardio, like long-distance running and cycling, since that can significantly lower testosterone levels. Sometimes, a good testosterone booster is just what you need
Feel free to leave a comment or ask a question below!