May 15th How does aerobic exercise lower testosterone? 4 tips for doing aerobic exercise for T levels
The relationship between aerobic exercise and testosterone is more complicated than you might think.
This widely recognized form of training has many health benefits, but its ability to boost testosterone is not black and white.
Most people engage in aerobic exercise either because they can’t do weight training or because doing it for 30 minutes every day will extend their lifespan.
But what happens if someone tries to balance key hormones? Does aerobic exercise lower or increase testosterone?
First of all, we can say that it can improve testosterone due to its ability to improve blood flow and oxygen throughout the body.
Nevertheless, stress has also been shown to increase and inhibit the rise in testosterone. So it is clear that the relationship is complex.
Therefore, it is better to leave aside what the general theory is and indulge in research-based discussions.
Key insights:
Aerobic exercise includes exercise that increases heart rate and cardiovascular activity. There are many different ideas about the relationship between aerobic exercise and testosterone levels. Some studies show that doing aerobic exercise can increase testosterone, while other studies link lower T levels after intense aerobic exercise. By paying attention to the intensity, duration, and type of aerobic exercise, you can increase your activity by doing aerobic exercise.
Does aerobic exercise lower testosterone?
One common misconception is that aerobic exercise can permanently lower your testosterone levels. However, scientific evidence suggests that this claim is not completely accurate.
A study published in the Journal of Physical Therapy Science suggests that four weeks of moderate aerobic exercise (also known as aerobic exercise) affects salivary stress hormones in young healthy volunteers.
However, it is not a case that can be opened and closed. Other studies have shown that acute bouts of aerobic exercise have little effect on testosterone levels.
Most studies show that aerobic exercise is unlikely to cause long-term reductions in testosterone levels.
However, it’s important to understand that activities that require larger, more intense endurance, such as marathon running or extreme endurance training, can temporarily suppress testosterone levels.
Such extreme exercise puts a lot of stress on your body and can have short-term hormonal effects. Therefore, until you see results, resistance training, weightlifting, meditation to increase testosterone Instead of just doing aerobic exercise.
How does aerobic exercise kill testosterone?
There are several reasons why aerobic exercise reduces testosterone.
#1. Increased cortisol levels
Long periods of intense aerobic exercise can cause an increase in the stress hormone called cortisol.
In particular, high cortisol levels are associated with decreased testosterone levels.
According to the evidence, a study published in the International Journal of Sport Studies for Health analyzed the effects of two months of intermittent aerobic exercise on cortisol and testosterone levels. The results showed that aerobic exercise decreased testosterone levels by 8.04%.
In addition to that, cortisol concentration levels also increased from 149.2 (ng/mL) in the pre-test phase to 226.7 (ng/mL) in the post-test condition after 2 months of aerobic running activity, which was 34.18 Percentage increase.
#2. excessive energy consumption
There’s a reason aerobic exercise is one of the best forms of exercise for weight management. It consumes a lot of energy to burn fat.
In particular, extremely low energy levels can deplete the resources your body needs for testosterone synthesis.
As a result, it not only prevents testosterone from increasing, but excessive pressure can reduce testosterone and increase unnecessary stress on the body.
In fact, in one study, two trained men ran on a treadmill at 100% ventilation threshold (VT) until they voluntarily exhausted themselves.
Results show that the effects of prolonged endurance exercise are associated with lower resting testosterone.
While excessive or certain types of aerobic exercise can temporarily lower testosterone, it’s important to be clear that aerobic exercise does not necessarily “kill” testosterone.
Additionally, incorporating aerobic exercise in the right way can increase your testosterone levels.
How can I do aerobic exercise to boost testosterone? 4 tips
Although it’s unlikely that aerobic exercise will lower your testosterone levels, you may be able to implement certain strategies to optimize your hormone production and testosterone levels.
#1. increase strength
To increase your testosterone levels during aerobic exercise, focus first on increasing intensity, not duration.
High-intensity interval training (HIIT) has been proven to increase testosterone production.
Incorporate short, intense bursts of activity into your aerobic workouts, followed by a recovery period.
This approach has been proven to increase testosterone levels in the body. in research According to Endocrine Connections, nine HIIT sessions containing six 30-second sprints at 40% PPO, interspersed with three minutes of active recovery, over six weeks increased free testosterone levels.
#2. focus on time and duration
While duration alone won’t have a huge effect on your testosterone levels, it’s important to get the right amount of exercise time into each workout session.
For maximum benefits, aim to do at least 20 to 30 minutes of moderate-to-vigorous aerobic exercise per session.
Additionally, testosterone levels are high around mid-morning and mid-afternoon and begin to decline as the day ends.
Therefore, evening aerobic exercise such as cycling, running, and swimming can increase testosterone levels, making the body relaxed and promoting sleep. This is also essential for increasing testosterone.
#3. Choose the right type of aerobic exercise
Different types of aerobic exercise contribute to testosterone production in different ways.
Strength-based aerobic exercises such as circuit training, kettlebell workouts, and sprints have been proven to stimulate testosterone levels.
Additionally, incorporating resistance training into your aerobic exercise routine is thought to have a positive impact on testosterone production.
It goes without saying, stay away from traditional steady-state cardio and opt for outdoor activities. If you prefer to stay indoors, you can try lifting weights at a fast pace with short breaks in between.
#4. prioritize recovery
While there are many benefits to getting your heart pumping with aerobic exercise, overtraining can have a negative impact on your hormonal balance.
Intense sessions stress the body, raising cortisol (the stress hormone) and inhibiting testosterone production.
To find balance, you need to rest and recover. Schedule plenty of downtime between cardio sessions.
This gives your body time to repair, manage stress hormones, and maintain consistent testosterone production. However, don’t relax too much on the couch. Doing nothing is also not ideal. Balance out regular moderate-intensity aerobic exercise with rest days.
Proper rest and recovery are essential to optimizing your testosterone levels. Overtraining and excessive aerobic exercise can cause fatigue, increased cortisol levels, and hormonal imbalances.
Importantly, hormonal balance is influenced by a variety of factors, including diet, sleep, stress levels, and overall lifestyle.
Focusing solely on aerobic exercise will not necessarily produce the desired testosterone-boosting effects.
To optimize your overall hormonal health, it’s important to take a holistic approach to fitness, including strength training, proper nutrition, and plenty of rest.
Frequently asked questions (FAQ)
Given how complex the relationship between aerobic exercise and testosterone is, it’s important to be aware of all the intricate details in order to properly increase your testosterone levels.
So here is a list of frequently asked questions about aerobic exercise and its effects on testosterone hormones.
#1. Which exercise increases testosterone?
Certain types of exercise, such as resistance training and high-intensity interval training (HIIT), have been shown to increase testosterone levels.
Resistance training in particular has been shown to have a stronger effect on testosterone levels immediately after exercise compared to other types of exercise.
#2. Does working out permanently increase testosterone?
While continued exercise may increase testosterone levels over time, the effects are not permanent. When you stop exercising, your testosterone levels may return to pre-exercise levels.
#3. What lowers testosterone the most?
There are several factors that can lower testosterone levels, including older age, obesity, chronic stress, and certain medications. Chronic alcohol consumption and testicular damage can also reduce testosterone levels.
#4. How much cardio is too much for testosterone?
Although the optimal amount of aerobic exercise for testosterone levels is not well established, some research suggests that excessive endurance training can negatively impact testosterone levels. Men should maintain a balance between aerobic exercise and strength training to optimize their testosterone levels and overall health.
#5. Will too much exercise deplete testosterone?
Exercise can rapidly increase testosterone levels, but excessive exercise can decrease them. Research suggests that overtraining, especially in endurance athletes, can lead to decreased testosterone levels.
Understanding the nuances of aerobic exercise and its effect on testosterone can help you perform harmoniously and optimize your workouts for both physical and hormonal health. can.
final verdict
Aerobic exercise usually does not lead to a significant drop in testosterone levels. This myth has been debunked by various scientific studies.
Endurance-based exercise can temporarily suppress testosterone, but for the majority of people who do regular aerobic exercise, this is not a concern.
In fact, incorporating certain strategies such as high-intensity interval training (HIIT), focusing on time and duration, and choosing the right type of aerobic exercise can boost testosterone production.
When done properly and in moderation, aerobic exercise can be a valuable component of a well-rounded fitness routine.
Balancing aerobic exercise with other exercise and maintaining a healthy lifestyle gives you the best chance of optimizing your testosterone levels and overall health.
