Testosterone is commonly known to aid lean muscle production in the body. It is the primary male sex hormone and is responsible for the development of male characteristics such as facial hair, deep voice, and muscle mass. However, it is not just a one-way relationship where testosterone is solely responsible for muscle growth. Exercise also plays a significant role in stimulating the body to produce more testosterone. This creates a cycle of increased levels through high-intensity endurance and resistance training. Here are some exercises that can help build your testosterone levels:
HIIT (High-Intensity Interval Training)
High-intensity interval training is the repetition of short bursts of activities that push you to your limit for about two to three minutes before resting briefly. The idea of this training is to make it hard for your body to recover before you train again, as the body is put under intense physical stress, it triggers the release of hormones, including testosterone.
Circuit Training
Circuit training is a sequence of exercises performed one after another. When the entire sequence is completed, you would then rest before starting the entire sequence of exercises again. It is like interval training, but it works for the various muscle groups in the body instead of targeting specific ones to prevent potential injuries and over-exhaustion. Doing so also provides a full-body workout which increases testosterone levels for a few hours after the activity, as it promotes blood flow to the muscles and increases oxygen delivery to the cells.
Heavy Resistance Training
Suppose you are looking to build lean muscle while increasing your testosterone levels. In that case, there is undoubtedly no better activity than heavy resistance training, which requires the involvement of significant muscle groups in the body. During resistance training, the body releases hormones such as testosterone and growth hormone, which help to stimulate muscle growth and repair.
Short Sprints
Many studies show an increase in testosterone levels in men who often participate in a sequence of intense running activities. Short sprints are another great way to push yourself to your limit and build stamina as the body increases the release of testosterone as a response to the stress of the exercise. By performing six intense sprints of 10 seconds each with minimal rest between each sprint, you will be able to increase your testosterone levels significantly for the next few hours after your exercise.
Conclusion
Incorporating these exercises into your workout routine can help boost testosterone, muscle mass, and overall health. To reap the benefits of each exercise stated above, it is essential to take action and increase a few more repetitions to enhance your testosterone levels. However, if you feel that you are not progressing and experiencing muscle growth, it may be due to a hormone deficiency that occurs in men.
We at Elyon Clinic have professional family and sexual health experts specialising in treating male hormone deficiency. Please call us at 6802 7208 and book an appointment today.