Testosterone hormone plays an important role in stimulating sexual desire along with sperm production in the body. Testosterone plays an important role not only in sperm production but also in muscle and bone formation and fertility. There is a shortage of testosterone in the body as we age. Special attention needs to be paid to the fact that the level of testosterone in the body varies according to the needs of the body. However, a decrease in testosterone is more common in men 30 or older. A decrease in testosterone has harmful effects on men’s health. If you are also facing testosterone deficiency, then according to experts, we are going to tell you about three such exercises and some important things that can help you to increase the production of this hormone.
According to Quora wall of health and fitness nutritionist Ellen Hicks, exercise can definitely help in increasing low testosterone levels. But first let me tell you what are the main factors behind low testosterone count, which you do not pay attention to.
The most important thing is that the testosterone count varies from person to person, so the reasons behind it may also vary. But these 4 reasons can always be attributed to its lack.
- Your age (Lower testosterone levels are usually found in older men.)
- Your Lifestyle (This includes your diet and physical activity level.)
- Medical condition (if you have any disease)
- Obesity (Obesity and low count of testosterone are directly linked.)
According to Ellen Hicks, although you cannot control age and medical condition, you can definitely work on your lifestyle. And if you are thinking about exercising to increase testosterone, then believe the truth that you are on the right track.
According to Ellen, let me tell you that science has also supported the efficiency of physical activity in increasing testosterone levels. Not only this, it is also directly related to positive brain activity and hormone level increase.
The best exercises to increase testosterone are
- Strength training
- Weight lifting
- High-intensity Interval Training
There are certain precautions that you should take while doing these exercises, which are as follows
- Aim to do full body workouts instead of one of the muscles.
- According to experts, lift weights only two to three times for 30 to 45 minutes a week.
- Try lifting heavy weights. This can prove to be more useful than applying several mild raps.
- Gap small intervals during your workouts.
- If you have never done weightlifting before, be sure to consult a trainer.
According to Ellen, whatever you do, just do not hurt yourself nor show any hurry that is prone to injury. Excessing any exercise actually increases the stress hormone cortisol and lowers testosterone levels.
Mind the diet
It is very important to take good care of your diet and overall lifestyle. They not only help increase testosterone but also benefit your overall health.To increase testosterone level you must have a healthy diet and workout session. Generally, the athletes have a great health regime which is the combination of a healthy diet, workout session and correct daily-routine. Among the top athletes, Virat Kohli has a great daily routine which makes him perform the best for his professional and personal life. Virat Kohli’s diet plan contains more rich nutrient foods, complemented with a great workout session.