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The physical exercises that increase testosterone are those with high impact and resistance, such as HIIT, weight training, crossfit and functional, this when done until muscle failure, that is, the exercise must be done intensively, until it is no longer possible to 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 system, as well as helping in the loss of body fat and the formation of muscle mass.
However, in order for these exercises to have the effect of helping to increase testosterone production, it is necessary to maintain the appropriate weight, sleep well and ingest adequate amounts of vitamins and minerals.
Check out which exercises can be included in training to increase testosterone:
1. Bodybuilding
Bodybuilding with a focus on strength that works with a large number of muscle groups such as deadlift, squat, bench press, curved row, fixed bar with pronated grip and arm flexion, when done with high loads and even muscle failure, can bend testosterone levels.
For this to be done safely, the ideal is that the training is done with the guidance of a physical education professional, who will monitor the process, because to have the goal achieved it is necessary that this training be done until exhaustion muscle, which can present risks when done alone.
2. HIIT
HIIT is a type of high intensity exercise with rest periods from 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 cardiac health, induces muscle strength gain and continues to burn fat until 36 hours after the end of training.
However, it is important that these exercises do not extend for a long time, as long-term exercises increase 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 for HIIT and bodybuilding, 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 the cortisol known as stress hormone, providing well-being and a more regulated sleep. See how the crossfit is done.
4. Functional
Functional training works a lot of muscles at the same time, and mainly uses your own body weight to do the exercises, but you can also count 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 to be high-intensity exercises, so practicing them can help regulate hormone levels in the blood, and one of them, testosterone, can also improve the functioning of the heart and lung. , and to prevent accumulation of fat in the body.
These sports, in addition to bringing numerous health benefits, help speed up 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 be attentive to food, including vitamin D, zinc and magnesium and arginine, trying to avoid calorie restriction diets and the consumption of alcoholic beverages.
Sleep is another essential factor so that testosterone can be properly formed, as it is during sleep that the brain can produce the necessary hormones, and it regulates those that may be too much, such as cortisol, which impairs the formation and increase testosterone concentration in the blood.
Keeping your weight balanced is also a way to increase levels, as excess fat in the body can turn testosterone into estrogen.
Check out the following video for more tips to increase testosterone levels: