Testosterone is the hormone associated with masculinity, even though women also have the hormone (in lower levels). In men, testosterone is an important element in their physical makeup which helps them build lean muscle mass.
Consider that male testosterone levels are at their peak at age 20. By age 40, those levels decline at a rate of about 1% per year. But you, brave warrior, can rage against the dying of the testosterone torch by taking matters into your own hands.
All exercise increases testosterone production, truth be told, but some forms of exercise are much more effective than others for this purpose.
Following are 5 workouts to boost your testosterone this summer 2017 and beat back time, while you’re at it.
1. High intensity interval training.
HIIT is a growing fitness trend which works by alternating brief periods of all-out, intense activity with periods of active recovery periods. The effect is to increase your metabolic rate and flood your system with oxygen.
It’s quick, effective and requires no equipment, so you can do it anywhere. While your metabolism is getting a needed boost, so’s your testosterone.
2. TRX training.
TRX training operates from the philosophy that people should “stand up and train”. With the thought in mind that sitting is the enemy and machine-based exercises don’t cut it, TRX offers a system whereby you workout in a standing position, using a suspension trainer.
TRX offers the kind of intensity you need to boost your testosterone, while rapidly building muscle and upping cardio vascular capacity.
3. Run/plank/run some more.
Cardiovascular activity can be a highly effective part of your testosterone-boosting project, which is where running comes in. When you combine running with intervals of body weight training, you’re creating the perfect testosterone-boosting storm.
Running in brief sprints, interspersed with body weight exercises like squats, planks and mountain climbers creates a high intensity workout that’s fast, efficient and effective.
4. Lift heavy.
Lifting heavy weights has been proven to boost testosterone levels. While using lower weights at higher repetitions is a useful workout style, heavy weights are what you need to get your testosterone levels higher and build lean muscle mass.
2-3 times per week, you should be performing low repetition, full body heavy-lifting routines, incorporating dead lifts, squats and bench presses to get the desired effect.
5. Rest longer.
When training, taking a slightly longer rest between periods of intense activity has been shown to boost testosterone levels. Rest for no less than 2 minutes between activities, using the time to stretch or work other parts of your body.
Intense workouts are most effective for their testosterone-boosting effects when you rest for longer periods of time, but those rests aren’t about just sitting there. They’re about maintaining your activity at a lower level to increase their intended effect.
At Back & Body Medical, we know that physical activity is key to good health. Healthy testosterone levels in men contribute to higher muscle mass and lower risk for heart disease. Contact us for more information.