Why Testosterone is Important?
A sedentary lifestyle is a major cause of low testosterone. If we want to increase our body’s production of this hormone we need to get active. Testosterone helps to boost sex drive, increase energy and promotes muscle growth and repair. Testosterone is important for women as well especially since it helps to burn fat, particularly belly fat. There is a limit to the amount of testosterone a woman’s body produces which is far below that of a man. As long as women don’t take any supplements to mess with their body’s estrogen levels, they won’t have to worry about developing a manly body.
Best Exercises to Boost Testosterone
The best exercises to boost testosterone are resistance type exercises like weightlifting using dumbbells, barbells, kettlebells etc. You can also make use of your own body’s resistance with push-ups, pull-ups, etc. You can increase the resistance of bodyweight exercises by wearing weighted vests which will cause you to expend more energy thereby boosting testosterone levels even more.
When weightlifting, the key is to lift big. Consider exercises that make use of multiple muscle groups: squats, deadlifts, snatches, cleans, benchpresses as opposed to isolation exercises like the dumbbell curls and tricep extensions. Multiple muscle group exercises create more stress on your body, forcing it to produce more growth hormones which results in increased muscle mass all over your body.
Sports and activities requiring strength and speed will also help to boost testosterone, this can range from simple gardening to more intense activities like sprinting (particularly up a hill), swimming, lawn tennis, soccer etc.
Don’t Overdo It
As in everything, you should be careful not to overdo exercise as over training will reduce your body’s testosterone levels. Research has show that anything beyond one hour of weightlifting causes the body to produce the stress hormone cortisol which breaks down your hard earned muscle tissue.
Ensure you increase food intake and take supplements on days you are likely to overtrain. Your body needs time to repair itself so make sure you take that into consideration by not training every day. Research has also shown that insufficient sleep lowers testosterone levels. Sleep is the best time for your body to repair itself and you should try to get at least eight hours of sleep everyday.
Other Ways to Boost Testosterone
Exercise is not the only way to naturally boost testosterone levels, the type of foods you eat can greatly impact on your body’s production of this hormone. In addition, you might benefit from taking natural testosterone boosters to increase your body’s production of this hormone.