Testosterone, a male sex hormone, is a very essential hormone. Testosterone helps in developing male body and facial hair, high muscle mass, and deep voice. In adults, a healthy testosterone level is very essential for one’s well-being. Not only this but also reduces the risk of disease and enhances sexual functions and body composition.
But, have you ever thought about what you will do if your testosterone level becomes too low? How can you boost its level? So, before going for testosterone supplements and replacement therapy simply try some exercises. Let’s know about various exercises which can be the best testosterone boosters .
High-intensity interval training
High-intensity interval training helps in burning calories in a short interval of time, decreases body fat, and enhances muscle mass in an individual. According to research, if you practice light jogs of 90 seconds then your testosterone level will boost up.
This type of training is also known as weight training which makes your muscles work against weight force. Can range from weight machines to your own body weight. Various benefits are there from this exercise like muscle gaining, losing fat, maintenance of strength, increasing flexibility, and the main benefit is help in boosting of testosterone level. It is found that if an individual practices resistance training three times a week for four weeks then his testosterone level will immediately boost up after a workout.
Squats, push-ups, sit-ups, pull-ups
No need for a machine to increase your level of testosterone, body weight is enough. By practising body squats, push-ups, sit-ups, and pull-ups you can experience gaining muscles, growing testosterone, and strength. Can you guess the best thing about this manual exercise? You don’t need to go anywhere, just start from your home and work at your ease.
Some might think that a high testosterone level means large biceps, but that is not the case. Don’t put all your focus on upper body muscles. Focus on lower body muscles and regularly make them work.
Exercises to avoid
High strength exercises are proven to be the best for increasing testosterone levels, but some exercises are there which show negative effects. What are these exercises?
One is endurance training like running and cycling for hours, and this exercise enhances the level of cortisol and shows a decrease in the level of testosterone. Cortisol, a stress hormone, which disturbs sleep, muscles, and mood. So, keep in mind to perform only those exercises which boost testosterone levels.
If you want to boost testosterone level then avoid long runs on the treadmill as this exercise can lower down testosterone level.
A healthy level of testosterone is essential for an individual’s health and well-being. These exercises will help an individual to boost his testosterone level in a natural way and also enhance the body’s strength, losing weight, and decreasing calories. So, follow these exercises and make your testosterone level healthy and up to the mark.
If you do regular exercise then your hormone level remains maintained and you can enjoy various benefits. But, after doing a workout proper rest is required so that the stress can affect your testosterone production.