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Physical exercises that increase testosterone are those with high impact and resistance, that is, the exercise must be done intensely, until you can no longer 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 systems, as well as helping to lose body fat and form muscle mass.
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However, for these exercises to have the effect of helping to increase testosterone production, it is necessary to maintain an adequate weight, sleep well and ingest adequate amounts of vitamins and minerals.
Check out which exercises can be included in your training to increase testosterone:
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Bodybuilding
Strength-focused bodybuilding that works a large number of muscle groups such as deadlifts, squats, bench presses, bent-over rows, chin-ups and arm flexions, when done with high loads and even muscle failure, can double the levels of testosterone.
The most likely thing is that the training is carried out under the guidance of a physical education professional, who will monitor the process.
Crossfit
Exercises can increase testosterone levels, when done in Crossfit it is one of the alternatives to HIIT and bodybuilding, as it involves elements of both and is done with short or no rest intervals.
It ends up reducing blood pressure and cortisol known as the stress hormone, providing well-being and more regulated sleep.
Functional
Functional training ends up working a large number of muscles at the same time, it also ends up using your own body weight to do the exercises.
While practicing functional training helps increase testosterone production in the body, it also improves balance, muscle memory and lung capacity.
HIIT
HIIT is a type of high-intensity exercise with rest periods of 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 heart health, induces muscle strength gains and continues burning fat for up to 36 hours after the end of training.
High intensity sports
Some sports, such as basketball, football or volleyball, are considered high-intensity exercises, so practicing them can help regulate hormonal levels in the blood, such as testosterone, also improve the functioning of the heart and lungs, and prevent the accumulation of fat. on body.
Other ways to increase testosterone
For testosterone levels to be adequate, it is necessary not only to practice various types of exercise, but also to pay attention to your diet, including vitamin D, zinc and magnesium and arginine, trying to avoid calorie-restricted diets and the consumption of alcoholic beverages.
Sleep ends up being another essential factor for testosterone to be formed properly, as it is during sleep that the brain can produce the necessary hormones.
Maintaining a balanced weight is also a way to increase levels, as excess fat in the body can transform testosterone into estrogen.
