Low levels of testosterone can lead to various effects in men including low energy levels, erectile dysfunction, decreased libido, and more. Fortunately, boosting testosterone can be achieved with the best testosterone supplements and through engaging in various workouts like resistance and enduring exercises.
However, the rise of testosterone levels will depend on your age, workout time, weight, and fitness level. For better understanding, check out how exercising and boosting testosterone go hand in hand from the following guide.
What Happens When You Exercise – The Direct Effect
Frequent and heavy workouts can increase the level of testosterone within 15 minutes to 1 hour. When it comes to men, their testosterone levels can rise longer whenever they train in the evening, compared to the morning.
However, the research that will show the exact effects of the rise caused by exercise is still in progress, but it is probable that regular training can prevent you from undergoing symptoms caused by low testosterone.
Obesity and Exercise
Obesity is one of the main contributors to low levels of testosterone. In this case, daily workouts can help you lose weight, which in return helps combat obesity.
Normally, there are three types of exercises you can engage in including strength training, cardio, and endurance training. For strength training, you get to build anaerobic endurance, skeletal muscle size, and strength, all thanks to muscular contractions.
On the other hand, cardio exercises can help you burn fat while endurance training improves stamina and energy levels. Among the three types of exercises, strength training is more effective.
How to Increase Testosterone by Getting Enough Exercise
Boosting testosterone levels will require you to go through intense, frequent, and enough exercises. Therefore, try to do the steps listed below for a more effective exercise:
- For a higher release of testosterone, you need to use more muscles while exercising like full-body training.
- Rather than doing numerous light reps, it is recommended to opt for heavier weights instead. In this case, you can perform less than 12 reps, which can tire your muscles out within a few seconds.
- Lastly, taking rest days is an important factor to create a positive habit since you need to relax for your body to regain lost energy.
Exercises usually put stress on your body and are therefore harmful if done in excess. People who overdo it normally generate high cortisol, which is a stress hormone that causes high blood pressure, type 2 diabetes, loss of bone, and in this case, low testosterone. Therefore, always have a plan of when to work out and when to rest to allow recovery.
If you notice any of these signs, it means that you are overexerting yourself:
- Constant soreness
- Slow recovery after workouts
- Decreased libido
- Sleep interruptions
- Decreased sporting performance
From the above information, it is evident that exercise can boost levels of testosterone. However, not all exercises are effective and so you need to perform the appropriate workouts.
There is a benefit to increasing testosterone levels in both genders as it can help eradicate heart diseases, type 2 diabetes, and obesity, as well as improve overall health.