Whether its from aging, diabetes, obesity, sudden weight loss or illness, low testosterone can occur. Most testosterone loss occurs after the age of 45 and is a natural occurrence, but it can be delayed. Low testosterone levels affect how much muscle mass you have, sex drive and even mental health. Men can increase testosterone levels with workouts specifically created to help. Not all exercise is alike, some are better at building testosterone levels.
When you build your muscles, you boost your testosterone.
If you have more muscle mass, you have a higher testosterone level. Weight lifting is one way to do that. As you build your muscles, your testosterone levels increase, which can start to reverse the loss from aging. Just doing a couple of sets with three to five reps at 95% of your maximum potential two to three times a week, targeting larger muscles, such as quadriceps or the chest, can be a great way to start and help boost your testosterone levels. A personal trainer can create a 30 to 45 minute program that’s based on your fitness level and goals.
Do HIIT—high intensity interval training.
Several studies show that doing HIIT on those days you don’t do strength training, like weight lifting, can also help boost your testosterone levels. HIIT are not specific exercises, but a way of training. It starts you off slowly for a few minutes, then switches to maximum effort for the same length of time or less, moving back to the recovery intensity level. Combining the two provides both cardio and strength training. Be sure to include flexibility training in the mix to avoid injury.
While you might think of barbells and dumbbells for strength-training, there are other tools that help.
A kettlebell workout can combine HIIT training with strength-training to get maximum benefit. One study on kettlebells showed that doing twelve sets that included 30-seconds of work, then 30 seconds of rest could increase both human growth hormone and testosterone levels in the body. That not only helps build muscle tissue, it helps burn fat.
- Obesity can lead to decreased testosterone levels and that can lead to eating more, gaining more weight and a lower energy level. It’s a vicious circle, but one that starting an exercise program can often change.
- If you want to boost your testosterone levels, try working out in the afternoon. It’s the best for boosting testosterone. If you want to boost your metabolism, morning is the best time.
- Don’t wait until you’re so run-down that just going to the gym sounds like it’s too hard. Lack of exercise makes low testosterone levels even worse.
- If you love running, long hours of cycling or other high-endurance exercises and have low testosterone levels, consider switching your workout for a while. These types of exercises have been shown to break down muscle tissue and lower testosterone level.
For more information, contact us today at Prime Performance Fitness