Top 7 Testosterone Boosting Exercises
Testosterone is a male sex hormone produced in the testicles and helps form male traits like; fat density and bone distribution, production of sperms and sex drive, muscle mass and strength, pubic and facial hair, production of red blood cells, and emotional change.
Testosterone levels increase during adulthood and decline with age. Aged people need to determine whether the lower testosterone levels result from normal aging or due to hypogonadism disease. The following exercises help to increase testosterone levels in the early forties when the levels start dwindling.
1. High-Intensity Interval Training (HIIT)
High-intensity interval training is a type of workout that comprises short bursts of intensive exercise and short rest periods. HIIT helps to burn calories, increase muscle mass and reduce fat in a short period. Thirty minutes session alternating sprinting and jogging in intervals of ninety seconds is one of the best HIIT exercises.
Endurance training such as long hours of running or cycling can increase cortisol levels, a stress hormone that can decrease testosterone levels. It’s essential to strike a balance between endurance & HIIT training.
2. Resistance Training
Resistance training is whereby your muscles work against a particular force. Resistance training can involve your body or weight machines. Research shows that men who lift weights thrice per week for one month experienced increased testosterone levels.
Weight lifting, however, can cause bodily injuries, and newbies shouldn’t join without some guidance. It’s vital to train in pairs to boost motivation and lower the chances of getting injured. People as young as seven years can join resistance training sessions. The trainer needs to avoid lifting weights that they can’t lift without support.
Failure to take caution while lifting weights can cause cartilage in kids and result in stunted growth.
3. Push-ups, Pull-ups, and Bodyweight Squats
Push-ups, sit-ups, and bodyweight squats don’t require any machine, but you can use your weight to exercise various muscles, which can help raise testosterone levels. You can start push-ups and pull-ups on your own and track your progress in due course.
4. Lower-body burn
Lower-body burn is a workout that touches your glutes, biggest muscles, and legs, creating a massive hormone hit. Some jogging and high knees for thirty minutes will help to form the hormone.
5. Upper arm workout
An upper arm workout strengthens your biceps and triceps and adds vigor and energy to your body. The workout is simple. You start by standing and then lean to position your hands before your feet on the floor. Move your hands slowly until you‘re in a push-up position, and then walk your feet some inches up one at a time.
6. Burn up your buns
This workout comprises thirty seconds of high knees, thirty seconds of bodyweight squats, and sixty seconds of jogging in one position. Complete this set two times and rest for one minute.
Another set of ten weighted squats, fifteen jump squats, and ten goblet squats should follow to strengthen your legs. Again you‘ll need to complete this set twice and rest for one minute.
This workout boosts your testosterone levels and strengthens your legs and buns.
7. Intensive cardio intervals
Intensive cardio intervals are helpful for fat tissue maintenance and heart health. A regular cardio workout doesn’t increase your testosterone levels, but intense cardio workouts will do. You start intensive cardio intervals by warming up. Three minutes jogging and three minutes swinging your legs forward and sideways are excellent ways to warm up for intensive cardio intervals.
The workout itself comprises four minutes run, sprinting for fifteen seconds, and one-minute pushups. You can also sprint for fifteen seconds, run for four minutes and replace pushups with squats for one minute.
Don’t overstretch cycling on a treadmill or running because it works towards lowering your testosterone levels. Athletes won’t benefit much from intensive cardio intervals because it builds muscle mass, lowering their endurance.
Excessive cardio can make your heart stiff, affecting the heart rate and destroying the heart's right ventricle, which pumps blood. Excessive cardio intervals may also interrupt the menstrual cycle owing to an imbalance between estrogen and progesterone hormones.
Exercise doesn’t respond the same way to everyone. Some people may take a longer time than others doing the same set of exercises to get results. It’s essential to monitor the effect of the workout for some time and make the necessary changes where possible.
Why should you get stressed due to your testosterone levels declining when exercise can correct it?