Testosterone (T) is a hormone best known to promote weight loss and improve muscle mass as it is released during a workout. Particularly for men, exercising does an excellent job in increasing T levels, but not all exercises are created the same.
This article will cover several scientific evidence from established doctors, some guidelines on creating your workout regimen, and a sample workout schedule to get you started.
The link between Testosterone and Exercise
Doctors and physical fitness specialists still have a lot to discover about workout and their effects on testosterone. Several elements besides your workouts are involved, but one thing is clear: you can increase your testosterone levels if you maintain a structured exercise regimen in your lifestyle.
According to the University of Southern Carolina Associate Professor E. Todd Shroeder, Ph.D., weight training affects testosterone levels in men. Dr. Shroeder states that lifting relatively heavy weights increases T levels and peaks within 30 minutes post-workout. He also said that keeping to 6 sets of 7-8 reps with a 60-second rest period between sets is ideal in getting the T levels up.
When should you work out?
Age and weight are not the only factors that affect testosterone levels in men. According to Dr. Scott Isaacs, an endocrinologist of Emory University, fitness levels, and workout timing affect your testosterone levels.
Testosterone levels vary throughout the day. According to Dr. Isaacs, T levels are usually high during the morning and low in the evening. It’s good to note that strength-training workouts may significantly affect testosterone in the evening.
Workout Guidelines
To optimize your workout to increase testosterone levels, here are a few guidelines to consider:
Create a workout regimen
Maintaining a workout regimen for both the upper and lower body can help you manage testosterone levels. According to Doctor of Osteopathic Medicine, Richard Jadick, weight training for 30 to 45 minutes 2-3 times a week and cardiovascular exercise or High-intensity Interval Training (HIIT) for the rest is a good combination, not just to increase t levels but also to improve your overall health.
Rest Periods
You might think that rests in between sets are not part of the workout, but it is. Take it from Dr. Shroeder. When doing weight training, remember to have a 1-minute rest period for every set. You can also take a 5-minute rest in between exercises.
Recovery
Including recovery steps into your workout week is just as important as your actual exercise so you can regain your strength, allow your body can rest, and avoid exhaustion.
There are several options from which to choose:
- Warm down exercises for 5-10 minutes
- Post-workout stretching
- Drinking water to replenish any lost fluids
Proper body recovery can also be achieved when you change up the exercises you do during the week. That way, you get to target other muscles in your body.
Mental fitness
Stress can affect people in different ways. Some people resort to binge eating, while others skip meals altogether. There are even instances when people develop sudden mood changes.
Elizabeth Stanley, Ph.D., founder of Mindfulness-based Mind Fitness Training (MFFT), emphasizes the importance of meditation to provide a sense of balance between the body and the mind. Her research shows that setting aside 10-15 minutes of your time to meditate in the morning and after every workout can aid in one’s overall wellness.
Start strong
Referencing back to Dr. Shroeder’s research, choose a set of heavyweights that you can carry for all of 6 sets. You can choose heavyweights that allow you to complete at least ten reps for the first set, then keep to 6 reps for the next 5. Remember to keep every rep controlled but powerful.
Testosterone alternatives
Increasing testosterone levels can be done through diet and supplements, as well as an improved lifestyle. You can get some sunshine to produce vitamin D naturally or take natural herbs such as ginger. Sleep also affects T levels, so see if you can get some shut-eye for at least 6 hours.
A poor diet means your body isn’t getting the proper nutrients to create the essential conditions for improved testosterone levels. There’s no shortage of testosterone booster supplements out in the market right now, but it is crucial to choose a scientifically proven, safe, and effective supplement. Male UltraCore has garnered plaudits as far as its effectiveness as a testosterone booster — thanks to its formula containing over 12 testosterone-boosting ingredients all tested at the highest standards of safety and potency.
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Conclusion
Scientific research shows that increasing your testosterone levels is essential to building muscle mass, strength, energy, and stability. The key is to keep to a structured workout regimen, maintain a good diet with the option of supplements, and keep the stress away. However you plan it out, remember to listen to your body. It is, after all, to improve the overall condition of your body.
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