While medicines and hormone replacement therapy might help you to manage the symptoms better, coupling them with regular exercise can help get prompt results.
Exercise can also help you to deal with common triggers of low T like:
- Less sex drive
- Poor heart health
- Joint pain
- Poor memory
- Liver malfunction
- Kidney problems
To make your exercise schedule work wonders, you need to plan it properly. Here are some exercise options that can help you chart your own exercise regimen.
How To Plan Your Workout
You can choose from any of the work out options discussed below to treat your low T.
Exercise Option#1: Aerobic Training
Regular aerobic exercise can help increase testosterone levels in men
According to a 1982 study published in the “European Journal of Applied Physiology and Occupational Physiology,”, performing 50 minutes of aerobic exercise can increase testosterone level in men by up to 28%!
Exercise Option#2: Compound exercises
- Weightlifting is a great way to increase testosterone levels.
- It can also help you gain muscle mass [Link back to testosterone and weak muscles].
- Try compound exercises such as squats, back rows, dead lifts, and bench presses, dead lifts, shoulder presses, close-grip bench presses and squats for best results.
ExerciseOption#3: Cardiovascular exercise
- Cardiovascular exercises such as stair stepping, running, swimming, biking and rowing help you burn calories, thereby helping you to manage weight – a major cause of Low T.
- Try to perform basic cardiovascular exercises for 45-60 minutes, at least 3 times a week.
- If you don’t want to perform weight training, you can consider cardiovascular exercises.
Exercise Option#4: Sprinting
- Different studies show that sprinting is a great way to boost testosterone levels.
- A study showed that people performing a series of short (but intense) 6 second sprints experienced a rapid increase in testosterone levels. The levels remained high even after they had recovered from the workout.
However, there are some considerations that you keep in mind while planning your workout schedule:
- Do not work out every day because it won’t give your muscles enough time to heal; thus you are likely to develop sore muscles.
- Over training can backfire. Very often, athletes (as well as amateurs who exercise too much) suffer a drop in their testosterone levels. Overtraining can lead to more Cortisol secretion. Cortisol, being a stress hormone, has been linked to fall in testosterone.
- Muscle soreness
- Trouble sleeping
- Trouble recovering from workouts
- Even long endurance sports such as cycling; skiing or running marathons seem to lower testosterone levels.
As you exercise and follow your doctor’s suggestions to treat your low T, don’t forget to follow a healthy diet as well.