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Working out on a regular basis has a major impact on all aspects of the health and well-being of a person, including their mental and heart health. As per Evan Bass Men’s Clinic, exercise can even play a significant role in the testosterone levels of a person, which essentially impacts muscle growth. Testosterone is the main male sex hormone and is produced by the testicles. Testosterone has many important functions, and especially contributes to muscle building and endurance in men.
Evan Bass Men’s Clinic sheds light on the impact of exercise on testosterone levels
Testosterone is the primary sex hormone for men. However, women also do need testosterone. In men, testosterone is essential for many things, including:
- Libido
- Sperm
- Pubic hair
- Bone strength
- Muscle development and size
- Deepening of the voice
- Facial hair and balding
- The formation of the penis and testicles
Exercise has been found to increase testosterone levels in men over a long period of time. However, exercise may also have certain effects on testosterone levels even over the short term. A few types of exercises have been found to increase testosterone levels more than others. In fact, some can even increase testosterone levels within fifteen minutes and an hour of doing them. This shirt term spike disappears after a while. Moreover, testosterone levels in men are naturally higher in the morning and lower in the afternoon. Therefore, if a man works out in the morning, and engages in specific workouts that elevate their testosterone levels, he might experience a short-term boost in the levels of this hormone. But to raise testosterone levels in the long term., one would have to engage in regular exercise.
According to Evan Bass Men’s Clinic, exercises that have been found to temporarily boost testosterone levels include:
- Weightlifting: Weightlifting is one of the most prominent practices linked to higher testosterone levels. Its muscle boosting effects may help in generating more testosterone. If the focus of a man is to improve their testosterone levels, they should ideally target larger muscle groups while lifting. Strengthening the whole body helps in the metabolism and can even lower the risk of injury. Therefore, one must not ignore other parts of the body while trying to improve testosterone levels.
- High-intensity interval training: This form of exercise involves a short but intense period of activity that significantly increases the heart rate. The intense periods are typically followed by periods of recovery of the same span of time or a bit shorter than the exercise periods. The whole workout should last around twenty minutes to an hour.
Cycling, marathon running and many similar exercises that are designed to test one’s endurance have been found to lower testosterone levels over time. This reduction might be partially due to the way that endurance exercises break down the muscles. This reduction can be combated in a variety of ways. One can explore ways to safely and naturally boost testosterone levels, which include eating a healthy and balanced diet, getting enough vitamin D either through the sun or supplements, and stress management.