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Movement is life. Complacency is death.
One in four men worldwide live a sedentary lifestyle... and this is slowly killing them. Lack of physical activity increases the risk of all-cause mortality, cardiovascular disease, and cancer.
Let's not forget about the impact that lack of movement also has on our mental health.
To add to that, lack of physical activity can lead to a large decline in testosterone levels, and this can have a large impact on bone health, heart health, libido, and more.
As we mentioned in previous posts, testosterone has been on a steady decline year after year, and a lot of this is a result of lifestyle habits. In our world today, we eat more and move less.
To remedy this, we gotta do the opposite, or eat more and move a lot more.
I like the second option most.
So in this post, we are going to explore testosterone specifically, and how exercise can improve or optimize your testosterone levels.
Let's get into it!
Carpe Momentum. "Seize the moment".
As a man, you need to keep moving forward - regardless of what obstacles are in the way.
Motivational speech aside, let's take this one literally with physical activity.
According to one study done on 30 sedentary young men, physical activity significantly improved the testosterone levels of these men.
It is extremely important to engage in any physical activity if you are sedentary. This alone will dramatically improve your testosterone levels.
If you don't regularly exercise, we recommend participating in at least 3-5 hours of moderate-intensity physical activity per day (ie. weight lifting).
If you prefer aerobic exercise, consider doing 2.5-3 hours of higher-intensity workouts.
When it comes to resistance training, one study showed that free weights induce greater hormonal responses compared to machines. I recommend prioritizing free weights by starting your workouts with them.
When it came to training intensity, various studies done by Kraemer showed that the higher the training intensity was, along with the more muscles engaged in the movement, the higher the testosterone response. This also shows that compound or multi-joint exercises will elicit greater hormonal responses.
When it comes to cardiovascular exercise, there is no evidence that cardio alone has a direct impact on testosterone levels.
However, there are some exceptions.
For one, individuals who are obese that engage in cardiovascular activity will notably improve their testosterone levels. This has something to do with the correlation between caloric overfeeding and low testosterone levels that we mentioned in our nutrition post.
Secondly, High Intensity Interval Training (HIIT) has been shown to improve free testosterone levels in masters athletes. This again was reported in another study done on cyclists. The cyclists who trained in the higher intensity found a 97% increase in testosterone levels.
The level of intensity in cardiovascular exercise matters. This means that activities like short sprints, tabata, and other HIIT exercises can optimize your testosterone levels.
It's important to note that constantly pushing your body beyond its capabilities can lead to overtraining, which can impact your testosterone levels dramatically. In a study that looked at individuals who train for volume (ie. muscle growth), testosterone levels declined significantly when overtrained.
These findings also apply to individuals who utilize hybrid style training methods, such as a combination of weight training and cardiovascular exercise.
Now while the decrease in testosterone is larger in volume-based programs, overtraining in intensity also can impact your testosterone levels.
It's important to consider periods of low-intensity, low-volume, or recovery phases so that you can optimize your testosterone levels and even improve long-term exercise performance.
To conclude, here are a few things we recommend when it comes to optimizing your testosterone levels:
And with that, we hope you continue to train hard and recover well.
Do you have any questions, comments, or insights? Feel free to email us at support@reforgedperformance.com or direct message us on Instagram.
Until next time, Reforged Legion!
When it comes to building impressive arms, the triceps often steal the show.
Not only do they make up a significant portion of your upper arm mass, but strong triceps also enhance your overall pressing power.
In this blog, we’ll dive into five of the most effective triceps exercises that can help you build strength, improve muscle definition, and achieve balanced arm development.
Whether you're aiming to bulk up or just add some extra detail to your arms, these exercises will set you on the right path.
Let's dive in!
Building impressive biceps is a common goal for many fitness enthusiasts, but with countless exercises out there, it's tough to know which ones are truly effective.
In this blog, we'll break down the five best exercises for targeting your biceps, explaining why each one works and providing tips to maximize your gains.
Whether you're a beginner or a seasoned lifter, these exercises will help you sculpt stronger, more defined arms.
Let's dive in!
When it comes to building a strong and balanced lower body, the hamstrings are often the unsung heroes.
These muscles play a crucial role in various movements, from running and jumping to lifting and bending.
Despite their importance, hamstring training can sometimes be overlooked or misunderstood.
This guide aims to shed light on the anatomy and function of the hamstrings, provide effective training strategies, and highlight the top exercises to help you maximize your hamstring development.
Whether you're experienced or just starting your fitness journey, understanding how to properly train your hamstrings can enhance your overall strength, performance, and injury prevention.
Let's dive into the best exercises and tips to make your hamstring workouts more effective and efficient.