Testosterone plays an important role in the development of males, but before you can do exercises that boosts testosterone, you need to understand what it does and how it affects your body.
The role of Testosterone
Testosterone is an important hormone that starts being produced around puberty and slows down in your 30’s. It is responsible for several things in your development such as:
- Your voice deepening during puberty
- Facial hair and body hair
- Bone growth
- Muscle strength and size
- Sex drive
- Energy levels
- Mental health
- Fat loss
Here are some of the exercises that will increase your testosterone levels.
1. High intensity interval training
This is a type of exercise in which there is a heavy duty exercise in which the body exerts plenty off muscles with short bursts of exercises, followed by a cooling off period. This is where the muscles are still working, but at a lower intensity level. This amazing high intensity interval training causes the person to lose body fat in a very rapid manner and not just that, it also helps to reduce cholesterol levels along with increasing the muscle mass.
2. Resistance training
There are many types of resistance training, often it involves weight lifting of some sort and can be anything that puts you body and muscles in a state of resistance, such as lifting or lowering of any object. This can be any amount of weight that is present in the gym or any other and exercise machines that are primarily based on weights. It can even be as simple as a stretch band or using your own body weight to build strength. All of these exercises are known to produce a greater spike in testosterone levels of your body.
Squats are a very good way to lose your weight, especially from the stomach area. It doesn’t need to end there you could do push ups, sit ups and many other things that usually require your own body weight. All of these exercises are known to produce an effect in which your testosterone levels are boosted.
4. Sprinting and running
This is a great way to make sure that your lower body muscles such as those in your legs (known as quadriceps) and other muscles are well defined and are regularly worked out. Studies have shown that people who run or Sprint at least 30 minutes regularly have greater levels of testosterone than those that do not.
Resting is also a vital if you want to make sure that your testosterone levels are at a high benchmark. Researchers have shown that people who sleep early and wake up early have greater testosterone levels compared to those who sleep late and wake up late. This is true for testosterone levels as well as growth hormone levels, this is because these hormones also tend to rise when a person resting.
Here is a breakdown
- HIT Training
- Resistance training
- Sprinting & Running
Which exercises do you find works best? Please leave a comment below.