Effective Testosterone Boosting Exercise to Increase T Levels
Testosterone boosting exercise can cause our body to produce more testosterone and by increasing muscle mass and decreasing body fat. Since adipose tissue converts testosterone into estrogen the more fat we drop through exercise increases our testosterone levels.
Testosterone Boosting Exercise #1: Lift Weights
One safe and effective testosterone boosting exercise is lifting weights. Rotating through the gym for a quick circuit on the weight machines is not enough. Here is the advice one expert gives on developing the proper weight lifting routine to really boost your testosterone levels:
Use compound lifts
Focus on squats, bench press, deadlift, and shoulder press as your main lifts. Definitely focus on exercises that work the large muscle groups. The more work you put into the larger muscle groups the better the return you will see on increased testosterone levels.
High volume
Workout volume is determined by the following formula: sets x reps x weight. Studies have shown that focusing on high volume workouts results in greater testosterone increases.
Don’t take sets to failure
There is nothing wrong with going for it on your last set but don’t do it for all your sets.
Rest
Give yourself a minute to two minutes between each set.
Testosterone Boosting Exercise #2: High-Intensity Interval Training (HIIT) Training
Another effective testosterone boosting exercise is HIIT Training. Studies have shown that HIIT workouts boost testosterone levels by similarly pushing your physical limits. HIIT stands for High-Intensity Interval Training and calls for short, intense bursts. Your program typically alternates bursts of energy and less-intense recovery period followed by a less-intense cycle several times throughout a workout. HIIT also improves athletic conditioning and fat metabolism, while increasing muscle strength.
There are many online HIIT workouts. One example of an HIIT program is this simple wind sprint routine:
- Sprint 40 yards as fast as possible
- Walk back slowly
- Sprint again
- Work up to 40 sets of 40 yard sprints
Don’t over train!
Over exercising and doing extreme endurance tests like marathons and triathlons actually sabotages testosterone production. Studies have shown that overtraining can reduce testosterone levels significantly. While exercising hard is important, giving your body rest to recuperate from the damage is just as critical.
Give yourself at least two days of rest per week. Move more. Try and keep moving and being active each day. Keep the blood flowing and muscles working. If you have a desk job, take frequent breaks. Take walks every 30 minutes. Schedule walking meetings. Take the stairs. Walk or bike to work if possible. Make these testosterone boosting exercise routines and just keep moving!
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Effective Testosterone Boosting Exercise to Increase T Levels
Saleamp Design November 11th, 2016
Posted In: Testosterone Therapy
Tags: bike, build, bulk, exercise, HIIT, intensity interval, lift, muscle, testosterone, testosterone boosting exercise, testosterone levels, training, walk, weight
