Does exercise raise testosterone levels? What types of exercises are helpful for that? When should these exercises be performed? All this and more, we will learn about it in the following article:
Does walking increase testosterone? Testosterone is a hormone that both men and women have in small amounts and that regulates fertility, muscle mass, and the production of red blood cells. Low levels can cause a number of health issues, including infertility. This is explained by what follows:
Does walking increase testosterone?
Since walking is one of the cardio exercises that is not the best choice for this in its various forms, it should be noted that excessive walking may have a negative impact on testosterone levels and cause them to decrease. Walking does not, in fact, increase testosterone levels in the body.
However, it cannot be denied that by aiding the body in losing extra weight, it plays an indirect role in balancing it with factors that influence other body hormones.
What exercises increase testosterone levels?
The question "Does walking increase testosterone?" has been answered. We will now discuss the most important exercises and other practices that may have a role in increasing testosterone levels:
1. Lifting weights
Weight training is one of the exercises that most help in raising testosterone levels, because it increases muscle mass and thus enhances its production. The following recommendations are made regarding exercise methods:
- Use your absolute best effort to complete two sets of three to five repetitions each, with a minimum effort requirement of 95%.
- The following list of the most crucial advice for working out the largest muscles in the body, including the thigh, back, and chest muscles, highlights the need to concentrate on these muscles. rather than repeating an exercise that overly emphasises one muscle, use more muscles in the exercise. Instead of using light weights and more repetitions, use heavy weights. Reduce the time between each set of repetitions spent at rest.
2. High-intensity exercise
HIIT exercises that include short periods of rest can have a major role in enhancing the production of this hormone, and reducing the rest period has a major role in enhancing its production. Running for 90 seconds, followed by 90 seconds of rest, is one example of an exercise.
In order to get the best results and keep your heart healthy, it is also advised to alternate between this exercise and the one before it.
When is the best time to do exercises that increase testosterone?
Once the query "Does walking increase testosterone?" has been answered, It should be noted that since testosterone levels are highest in the morning and gradually decrease throughout the day, the best time to perform exercises that encourage the secretion of testosterone is in the late afternoon.
In terms of morning exercise, it is appropriate for kicking off the body's metabolic processes, and it is important to note the potential for obtaining testosterone supplements in the event of a marked decrease in it, with the following goals in mind:
- Building muscle mass.
- Reducing body fat percentage.
- mainly by giving the body the energy required to perform the exercises, but only after getting a doctor's okay.
Does your testosterone level stay high long after your workout is over?
The levels of this hormone do increase following the previously described exercises, but they do not stay there for very long; in most cases, they may last for only 15 to 60 minutes at most.
Additionally, exercise has the biggest effects on people whose testosterone levels are between low and normal for them, and it won't help those who have a blatant lack of testosterone in their bodies.