Testosterone is a sex hormone found both in men and women. It is, however, more available in men, up to 40 times more in men than women. That’s because testosterone is the male sex hormone. It is responsible for the establishment of men’s secondary sexual characteristics.
Things like facial hair, deepened voice, broad shoulders and development of sexual organs. Testosterone also has a role in maintaining vital physiological traits such as improved bone density, increased muscle mass and improved mental state.
Men deficient in testosterone tend to suffer more frequently from heart disease, high blood pressure, obesity and arthritis. A testosterone deficiency can also increase the risk of diabetes and neurological disorders like dementia.
So the verdict is out! Men need testosterone, and today more than ever, that's because year by year, average global testosterone levels decrease in men. Our diets and lack of adequate physical activity are the main reasons behind this.
One way to boost testosterone levels is definitely by boosting your fitness and training levels. In this article, we’re going to be looking at healthy fitness habits that lead to improved testosterone levels in the long and the short term.
Before we do that, please check out the LIFE RENU store. You’ll find an awesome range of health boosting supplements, including two new amazing products aimed at boosting testosterone naturally.
With that said, let's get into it and peel the lid off some awesome ways you can begin naturally boosting testosterone through fitness.
3 Effective Fitness Strategies for Maximizing Testosterone Production
1. Anaerobic Training
What is anaerobic training you ask? Simply put, anaerobic training is working out at such an intensity that your body can't get the required amount of oxygen for the amount of work being done.
This means that your entire system is under stress, physically and metabolically. This type of stress leads to a boost in production and release of testosterone. High intensity anaerobic training also leads to an increase in body fat burning.
That's because in the short term, anaerobic training burns more carbs and fat due to the lack of oxygen, and in the short term it boosts your metabolism, which leads to more fat being burned. One thing that we know is that the less body fat you’re carrying, the more testosterone you can produce.
A few great anaerobic exercises include:
- HIIT – High Intensity Interval Training
- High-altitude training
- Jumping rope
- Swimming sprints
2. Weight Lifting and Resistance Training
Lifting heavy loads willdefinitely boost your testosterone output both in the short term and over the long term.
When it comes to the short term, exercise in general, but especially lifting heavy, tends to stimulate an above average release of testosterone as a response to the metabolic and mechanical stress being placed on the musculoskeletal system.
In the long term, testosterone production will improve as training under progressively heavier loads continues. As you train more, you build more lean tissue and lose more fat, which are ideal conditions to produce more testosterone because more testosterone is needed.
Heavy resistance training is also anaerobic in nature, meaning it will work towards boosting your metabolism and add to your testosterone production potential.
Free weights are best in this regard, although any form of limit pushing resistance such as body weight and machines are beneficial.
3. Rest and Recovery
There’s a saying that goes, “rest is the hardest exercise”. You may be thinking, “well I rest all the time, sure doesn’t feel that hard”.
But being sedentary isn’t the same as resting. Resting is an active effort to deescalate activity in order for the right type of recovery to take place. Rest in this sense can be hard if your motivating factors are at a high level of influence.
Rest includes the time taken between exercise sets within a workout as well as the time taken between workouts. Inadequate rest leads to overtraining, which brings many nasty conditions with it including:
- Loss of muscle mass
- High levels of stress
- Increased risk of infection and injury
These are also signifiers of a decline in testosterone production.
Another important thing to consider is sleep!
Sleep is vital, especially when boosting your testosterone production is a goal. Sleep not only helps you reset from a full day of work, it is also a point in time when hormones like HGH (human growth hormone) and testosterone get to do their thing.
It is now known that poor quality and quantity of sleep is a leading factor in diminishing testosterone production. Try to get at least 8 hours of good quality sleep each night to maximize your testosterone levels.
So there you have it – 3 basic fitness considerations when taking your natural testosterone levels into account. There are tons of different techniques and exercises within each strategy which we will go into in depth in future articles.
For now, if you have any questions, please drop a line in our comment section below. Also don’t forget to check out the rest of the site for more awesome health hacks and nutrition tips!
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