“Does exercise increase testosterone?” Do you want a clear-cut answer to this question?
Now, every one of us knows that exercise is a great way to build muscle and strength. And that testosterone plays an important role in increasing both muscle mass and strength but does exercise play a role in increasing your T-levels, is the big question here!
The answer is YES!
Exercise does increase testosterone and training regularly provides the maximum benefit. Furthermore, it is strength training that is likely to help you get the best results as far as enhancing testosterone is concerned.
Effects of low testosterone often include weight gain, excess body fat, low libido, depression, mood swings, high blood sugar levels, etc., and whether this increase in testosterone through exercise is enough to counter the effects of low t depends upon a couple of factors such as how low your test levels are, what you age is and how much testosterone increases through exercise.
Exercise And Its Effects on Testosterone
Now that you know exercise is effective in increasing testosterone, let’s delve a bit deeper into it…
Here are some facts to consider:
- First of all, as mentioned above, it is strength training that does the best job of elevating your testosterone levels.
- Secondly, this rise in testosterone lasts for anywhere between 15-60 minutes after the workout.
- Thirdly, exercising in the evening is likely to give a better boost to testosterone as compared to training in the morning.
- Finally, it is new exercise that tends to give a better boost as compared to those that you have been doing for some time. However, over time, your body gets adapated to this too and testosterone gains level out.
Before I get any further, I must state it very clearly that a lot more research is needed to study the absolute effects of exercise on testosterone but what is certain is that if your T-levels are borderline low, then regular and intense training can help restore your testosterone to the normal range.
Moreover, it is also certain that exercise can be instrumental in improving your cardiac health and it can also increase muscle, reduce fat, and also boost immunity.
Of course, exercise has numerous other benefits, including improved heart health, enhanced muscle mass, weight management, and protection from chronic disease.
Exercise Fights Obesity
One of the most common effects of low testosterone in men is an expanding waistline. Testosterone is a hormone that tends to speed up fat burning and when your T-levels are running low, your metabolism also slows down. This tends to result in weight gain and obesity.
Working out regularly can be a major step towards enhancing testosterone and better weight management.
Whether you start training with dumbbells or you follow a cardio workout, your body is likely to get a testosterone boost but it is known to get a better surge when you try to develop your muscles. Furthermore, you must keep in mind that more muscle in your body helps you burn more fat, even while you are resting.
How To Get Maximum Testosterone Boost Through Exercise
In order to get the maximum boost to your testosterone levels, here are some tips to follow during training:
Use Compound Exercises
It is compound exercises that are known to give a major boost to your testosterone levels since they involve a couple of muscle groups. Some of the best examples of such exercises include squats, bench presses, rows, deadlifts, etc. They can be a great help in bulking up with muscle mass.
Lift Heavy Weights
As far as getting a T boost is concerned, it is better to lift weights with which you can manage up to 12 reps. Better still, lift the weight with which you can manage 6-8 reps.
Get Enough Rest in Between
For your muscles to grow, you need to give them enough rest in between two exercise sessions. Thus, you must rest a particular muscle group for at least 48 hours so as to make a good recovery and further growth.
Get a Good Diet
In addition to the above, it is important to club your workout with a good diet that is rich in lean protein and low in carbs and sugars. Some of the best sources of lean protein include poultry and fish. You must also try to include Omega 3 fatty acids in your diet since your body needs them in order to produce anabolic steroid hormones such as testosterone and HGH.
A lot of guys feel that cold showers can help boost their testosterone levels since they can help lower their scrotal temperature. Even though theoretically it sounds good since the temperature in your scrotum should be 2 degrees less than the normal body temperature for optimum testosterone and semen production, there is little evidence to suggest that cold showers work. However, you can certainly try and see if they work for you.
Try a Good Testosterone Supplement
Over and above, you must also try to include a good and natural testosterone booster in your daily routine since they are made with organic ingredients including herbs, minerals, and vitamins that stimulate testosterone production in your body. They do not have any side effects and have been getting incredible user reviews.