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Understanding how testosterone responds to exercise and how biological sex plays into this response can help you choose workouts that support your fitness goals. Exercise can increase testosterone (T) levels, but the type of workout you choose makes a difference. Your biological sex also influences how testosterone levels are affected.
Exercise can also increase energy and boost self-esteem, mood, and sleep quality. Regular exercise lowers the risk of developing chronic conditions like type 2 diabetes, heart disease, stroke, dementia, osteoporosis, and some cancers. Regular exercise can reduce fat mass and adipose tissue inflammation, which is known to reduce systemic inflammation. Endurance training burns calories and helps you burn fat. First, obesity is a significant reason men suffer from low testosterone. Endurance training generally refers to training the aerobic system instead of the anaerobic one.
During puberty, testosterone drives many physical changes in males, including increased muscle mass, facial and body hair growth, and a deeper voice. Some forms of exercise can temporarily boost testosterone, which helps support muscle repair, strength gains, and overall fitness. Exercise, especially strength training and HIIT, can change testosterone levels in men34.
Cortisol is a hormone that works against your testosterone. Stress causes your levels of cortisol to rise. Sleep is essential for your good health, and it affects your testosterone. Research has found heavy drinking over a long period of time can cause your body to make less testosterone. But researchers say those studies were based on extremely high servings of protein daily -- beyond what even people on paleo diets and athletes in training take in. The question of whether protein increases testosterone is a bit murkier.
Because of its diverse role, low levels of testosterone can cause a wide range of symptoms including erectile dysfunction, low libido, and decreased muscle mass and strength. Researchers have reported that men who engage in intensive exercise training can develop low testosterone and symptoms of hypogonadism. According to research, the testosterone levels for obese men are about 30% lower than men at healthy weights, and obesity is a significant cause of low testosterone. In this study, postoperative testosterone supplementation increased lean muscle mass six weeks after knee ligament reconstruction. In one study, interval training that included 90 seconds of intense treadmill running, combined with 90-second recovery periods, boosted free testosterone levels more significantly than running for 45 minutes straight.