Both men and women can suffer from low levels of testosterone, a hormone that regulates the sexual organs, metabolism, loss of bone and other bodily functions. Although you might consider low levels of testosterone a medical problem, studies have shown that our lifestyle plays the most important role in testosterone levels. The training, sleep, stress and obesity are all recognized causes of changes in hormone levels. Learn how to increase your testosterone levels by Exercise Regularly.
Steps to increase your testosterone level by Exercise
1. Start a program of strength training . If you’ve never lifted weights, use of resistance bands or machines, and hire a personal trainer or a physical therapist can teach you the proper exercise techniques.
If you are weak, begins with resistance bands. This gentle method of strength training allows you to use a rubber belt to train weak muscles before you start lifting weights true. Train two or three times a week for the first 3-4 weeks. If you have joint problems or back, you can switch to using more resistant bands and continue to train with this method.
You can increase testosterone levels by up to 20% by lifting weights 3 times a week for 11 weeks.
2. Use of the machines or weights 2 or 3 times a week . Men should choose weights that strain your muscles after only 5 reps. Perform 3 sets. You should feel the fatigue in the muscles after a workout with weights. Give your muscles 24 or 48 hours to rest.
Women or people with joint problems might choose to do resistance training. They can choose a lighter weight and complete 3 sets of 10-15 reps.
Perform the exercises in the middle between the financial years. This means that you should complete half of the movement, from above or below, to work in fast-twitch muscle fibers as well as those slow-twitch.
Lift the weights slowly. Breathe slowly and never let drop the weights. Check the weights up to bring them back to the starting position.
3. Make cardiovascular training at intervals . Begin to do cardiovascular exercise for at least 30 minutes, 5 times a week.
The interval workout includes a warm up, a trip, or an intense workout for 90 seconds and a lighter step of “rest” for 2-4 minutes. Repeat this series for about 30 minutes, including heating and melting.
The cardiovascular machines such as the stair machine, stationary bikes, ellipticals and treadmills, can be programmed to perform interval training, unless you want to run or swim alone managing your workout.
4. Make sure you sweat during your 30-minute workout . Although the activity of any kind is positive, you will need to make the heart work harder to lose weight and improve your testosterone levels. This advice applies to both strength training for the cardiovascular system.
Do not train too. If you are already in shape, too much cardio will decrease testosterone levels. Your goal will be to keep the accelerated metabolism, but give your body enough time to rest and recover.
Drink plenty of water before, during and after your workout. People dehydrated produce less testosterone after a workout.