Physical exercises that increase testosterone are those with high impact and resistance, such as HIIT, bodybuilding, crossfit and functional, when done until muscle failure, that is, the exercise must be done intensely, until you can no longer continue. , and with short rest stops, according to the professional’s guidance.
Testosterone is one of the most important hormones for maintaining health, being responsible for libido, mood regulation, strengthening the immune and bone systems, as well as helping to lose body fat and build muscle mass.
However, for these exercises to have the effect of helping to increase testosterone production, it is necessary to maintain an adequate weight, sleep well and ingest adequate amounts of vitamins and minerals.
Check out which exercises can be included in your training to increase testosterone:
1. Bodybuilding
Strength-focused bodybuilding that works a large number of muscle groups such as deadlifts, squats, bench presses, bent-over rows, fixed bars with a pronated grip and arm flexions, when done with high loads and even muscle failure, can double testosterone levels.
For this to be done safely, the ideal is for the training to be done with the guidance of a physical education professional, who will monitor the process, as in order to achieve the objective it is necessary for this training to be done until exhaustion. of the muscle, which can present risks when done alone.
2. HIIT
HIIT is a type of high-intensity exercise with rest periods of 30 seconds to 2 minutes, in which the person can stop completely, or just reduce the intensity. In addition to increasing testosterone levels, it also increases GH levels, also known as growth hormone, helps maintain heart health, induces muscle strength gains and continues burning fat for up to 36 hours after the end of training.
However, it is important that these exercises do not last too long, as long-term exercise increases cortisol, which decreases testosterone. Check out other benefits of HIIT and how to do it at home.
3. Crossfit
Crossfit is one of the alternatives to HIIT and weight training, as it involves elements of both and is done with short or no rest intervals. This type of exercise can increase testosterone levels, reduce blood pressure and cortisol known as the stress hormone, providing well-being and more regulated sleep. See how crossfit is done.
4. Functional
Functional training works a large number of muscles at the same time, and mainly uses your own body weight to perform the exercises, but you can also rely on weights and supports in some cases, for example.
While helping to increase testosterone production in the body, functional training also improves balance, muscle memory and lung capacity. Check out 9 functional exercises and how to do them.
5. High intensity sports
Some sports, such as basketball, football or volleyball, are considered high-intensity exercises, and therefore practicing them can help regulate hormone levels in the blood, and one of them, testosterone, can also improve the functioning of the heart and lungs. , and to avoid accumulation of fat in the body.
These sports, in addition to bringing numerous health benefits, help to accelerate muscle definition.
Other ways to increase testosterone
For testosterone levels to be adequate, it is necessary not only to practice various types of exercise, such as those described above, but also to pay attention to your diet, including vitamin D, zinc and magnesium and arginine, trying to avoid calorie-restricted diets and consumption of alcoholic beverages.
Sleep is another essential factor for testosterone to be formed properly, as it is during sleep that the brain can produce the necessary hormones, and regulates those that may be in excess, such as cortisol, which impairs the formation and increase. of testosterone concentration in the blood.
Maintaining a balanced weight is also a way to increase levels, as excess fat in the body can transform testosterone into estrogen.
Check out the video below for more tips for increasing testosterone levels:
