You’d believe that exercise is one of the finest ways to increase testosterone based on the advertisements we see all around. But does exercising genuinely affect your hormone levels? Are some forms of exercise superior to others? I’ll respond to all of these queries in this essay. Let’s first go over some quick information about testosterone.
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Describe testosterone
Both males and females produce the growth hormone called testosterone. It is made in the testicular tissue of males. In females, it is produced in a different type of tissue known as adrenal tissue.
The male phenotype is developed as a result of this hormone. It means that it starts puberty and the development of male characteristics like sexual drive, the buildup of lean muscle mass, endurance, etc. The control of mood is thought to be another function of testosterone. You can see that it’s a crucial hormone for men.
In women, testosterone affects ovarian function and sexual drive, however, to a much lesser extent and considerably lower quantities. This is because it is a secondary hormone in females. Oestrogen, produced by the ovaries and adrenals, is another hormone that plays a similar role.
Why do testosterone levels fall?
Low testosterone can be brought on by various factors, particularly in men under 50. Along with genetics, drinking too much and not getting enough sleep are two major factors that can cause “low T.”
Aging
This primarily causes low testosterone. Infants and children under the age of 12 have very low blood levels. Around age 12 or 13, when puberty starts, male testosterone levels substantially increase. At this age, most people experience growth spurts, increased muscle mass, a larger penile, and increased sexual desire.
Up until roughly age 30, this increase in testosterone persists. After that, it either stays at a plateau or declines gradually. Most men over 50 or 60 have already noticed a decline in testosterone levels. It keeps slipping in older males.
Medical issues and remedies
When ill, testosterone levels might drop, especially in people over 50. Some illnesses, like Type II diabetes, kidney disease, cirrhosis of the liver, and AIDS, are known to affect levels. In actuality, any chronic disease might cause your ranks to drop. Chemotherapy is one medical procedure that can reduce testosterone production.
Low testosterone signs and symptoms
If your levels are low, you might ask if there are any signs you can notice. Males with low T may have a variety of symptoms, including
- poor libido
- decreased erectile capacity
- decreased bone and muscle strength (testosterone plays an important role in muscle protein synthesis)
- Fatigue
- poor memory and concentration
- Depression
- hair loss on the body
- a rise in body fat
- Infertility
I need to learn how to tell whether my levels are low.
The most reliable way to determine if you have low testosterone is to get a blood test. You can take this test either with the help of a medical professional or on your own at home. (If an at-home examination reveals low levels, you should follow up with your healthcare practitioner to determine the appropriate course of action.)
Male adults should have levels greater than ten nmol/L. Insufficient testosterone is what you have when your levels are below that.
Before starting treatment with medicine or exogenous hormones, a doctor will typically want to test your testosterone level twice or three times over six months to determine the extent of the problem.
Does low testosterone occur in women?
Low T in women often causes considerably less of a problem. Some studies suggest that testosterone could help women with low libido get more sexually interested, but this hasn’t been proven. According to additional research, there is little proof that this treatment is successful.
Does testosterone raise with exercise?
Quickly, it’s generally challenging to raise testosterone significantly through exercise. Still, some types of exercise may increase your levels a little while others may lower them in some people.
Exercise is likely to be successful if your main goal in increasing testosterone is to change your body composition or promote muscular growth. However, this is only sometimes due to a rise in testosterone. If you want to raise your testosterone mainly because you have low testosterone, exercise won’t be enough to fix the problem.
Exercise and strength training’s relationship
If you believe in late-night TV commercials, the best way to increase testosterone is to begin a specific resistance training workout regimen, use special exercise equipment, or take a particular supplement before your workout.
I can assure you that most, if not all, of the testosterone-boosting products you see promoted, won’t be effective.
So what links exercise to this? We don’t know exactly how it works, but we do know that some kinds of movement can significantly raise testosterone levels.
We also know that can healthy weight can be maintained if you eat well and work out regularly. According to research, men who are obese have testosterone levels that are roughly 30% lower than those of men who are at a healthy weight. Obesity is thought to be a primary factor in low T in men.
The 20 most effective testosterone-boosting exercises
Two different exercises have been found to increase testosterone levels slightly. Weightlifting and high-intensity interval training (HIIT) are those.
In one study, three times a week of weight training for a month led to greater testosterone levels during and after the workouts. It shows that lifting weights can increase testosterone. According to research, you should lift weights with as little rest as possible to get the biggest benefit.
Another study measured testosterone levels before and after 45 minutes of continuous running, and an interval workout included 90 seconds of sprinting followed by 90 seconds of rest. The interval workout caused a bigger rise in testosterone than the continuous running. Again, research shows that HIIT is better for increasing testosterone than steady-state exercise.
But I wouldn’t tell someone with low T to do these exercises because the effects wouldn’t be enough to help their symptoms. However, if you currently have a normal level, weightlifting and HIIT may help you keep it up.
Does time you exercise matter?
From what I’ve read, you should work out in the morning if you want to improve your levels through HIIT. Doing weight training in the afternoon is best if you want to concentrate on it. Unfortunately, we are unable to explain why the time of day matters.
Will exercising lower my levels?
According to research, endurance training may lower testosterone levels. We need to understand why this is the case fully, but extended periods of endurance activity, like running, cycling, and swimming (think: more than a few hours), may be harmful.
Does exercise raise a woman’s testosterone levels?
You may have heard that some exercises, including strenuous weightlifting, can raise testosterone levels in females. If this worries you, rest assured that there is no proof that any exercise significantly increases testosterone in females.
A medical condition like polycystic ovarian syndrome (PCOS) or the use of exogenous testosterone, as some female athletes may do, are the usual causes of higher-than-normal testosterone levels in women.
What other actions can you take to raise testosterone?
Testosterone replacement therapy (TRT) is the best cure for low levels. You may be a good candidate for this treatment if you’ve tested low two to three times in the last six months and have symptoms like fatigue, loss of muscle mass, or depression.
In TRT, testosterone is often given every three to four weeks by intramuscular injection at the doctor’s office or as a gel you can apply to your skin at home.
Other methods to increase testosterone and maintain normal levels of testosterone include:
- Using specific dietary supplements, such as zinc, vitamin D, and Ashwagandha
- Getting sufficient rest
- lowering the stress level (the stress hormone cortisol may reduce your levels)
- preventing drug misuse (including alcohol, nicotine, opioids, cannabis, and amphetamines)
The conclusion
Men’s testosterone levels can be raised and kept healthy by exercising. The two types of exercise most helpful for increasing your levels are weightlifting and HIIT. But hormone replacement therapy is better for males with clinically low T levels.