15 May How Does Cardio Lower Testosterone? 4 Tips to Do Cardio for T-Level
The link between cardio and testosterone is more complex than it sounds.
While the widely recognized training form holds numerous health benefits, its ability to boost testosterone is far from black and white.
Most people pitch upon cardio either because they don’t have access to weight training or because 30 minutes of it every day can improve longevity.
But what if someone tries to balance their primary hormone with it? Does cardio lower testosterone or increase it?
Looking at it first, we can say that it can improve testosterone because of its ability to improve blood flow and oxygen throughout the body.
Nevertheless, it also increases stress which is proven to kill testosterone rise. So, clearly, the relationship is complex.
Therefore, keeping aside what the prevailing theory is, it is better we indulge in research-based arguments.
Key Insights:
- The cardio workout involves exercises that increase the heartbeat and cardiovascular activity.
- There are varied thoughts on the relationship between cardio and testosterone levels.
- While some studies show that doing cardio can increase testosterone, others link a decline in T-levels after intense cardio activity.
- Doing cardio can increase activity by keeping in mind the intensity, duration, and type of cardio exercises.
Does Cardio Lower Testosterone?
One common misconception is that engaging in cardio exercises can permanently lower testosterone levels. However, scientific evidence suggests that this claim is not entirely accurate.
A study published in the Journal of Physical Therapy Science suggests that 4 weeks of moderate aerobic (also called cardio) exercise affects the salivary stress hormones of young healthy volunteers.
Nonetheless, it is not an open-and-shut case! Other studies have shown that acute bouts of cardio activity have little to no impact on testosterone levels.
Most research indicates that cardio exercises are unlikely to result in long-term decreases in testosterone levels.
However, it’s essential to understand that larger, more intense endurance-based activities, such as marathon running or extreme endurance exercises, may temporarily suppress testosterone levels.
These extreme exercises place significant stress on the body, which can have short-term hormonal effects. Thus, it seems that until the results are clear, it would also be better to invest time into activities like resistance training, weightlifting, and meditation to increase testosterone instead of just doing cardio.
How Does Cardio Kill Testosterone?
There are several reasons why cardio reduce testosterone:
#1. Increase in Cortisol Level
Performing intense cardiovascular exercise for an extended period of time can cause an increase in the stress hormone called cortisol.
Notably, high cortisol levels are linked with a decline in testosterone levels.
According to evidence, a study published in the International Journal of Sport Studies for Health analyzed the effect of 2 months of intermittent aerobic exercise on cortisol and testosterone levels. As a result, aerobic exercise caused an 8.04 percent decrease in the level of testosterone concentration.
Adding to it, the cortisol concentration level also increased from 149.2 (ng/mL) in the pre-test phase to 226.7 (ng/mL) in the post-test state after two months of aerobic running activity which is a 34.18 percent increase.
#2. Excessive Energy Depletion
There is a reason why cardio is one of the best exercises for managing weight. It burns fat and for this, it utilizes a lot of energy.
Notably, an extreme depletion in energy levels might deplete resources needed by the body for testosterone synthesis.
This, as a result, not only prevents testosterone increase but can also lead to its decline in case of excessive pressure leading to an increase in unnecessary stress on the body.
In fact, in a study, 2 trained males ran at 100% of their ventilatory threshold (VT) on a treadmill until volitional fatigue.
As per the results, the impact of prolonged endurance exercise is linked with low resting testosterone.
While excessive or specific types of cardio can temporarily lower it, it’s important to clarify that cardio exercise doesn’t necessarily “kill” testosterone.
Adding to it, you can, in fact, increase the testosterone levels by including cardio in your regime the right way.
How to Do Cardio to Boost Testosterone? 4 Tips
Although cardio exercises are not likely to lower testosterone levels, certain strategies can be implemented to potentially optimize hormone production and testosterone levels:
#1. Increase Intensity
To boost testosterone levels during cardio exercises, focus on increasing intensity first rather than duration.
High-intensity interval training (HIIT) has been shown to promote testosterone production.
Incorporate short bursts of intense activity into your cardio workouts, followed by recovery periods.
This approach has been proven to elevate testosterone levels in the body. In a study by Endocrine Connections, 9 HIIT sessions involving six 30-s sprints at 40% PPO, interspersed with 3 min active recovery for over 6 weeks led to an increase in free testosterone levels.
#2. Focus on Time and Duration
While duration alone does not significantly impact testosterone levels, ensuring an adequate amount of exercise time per workout session is crucial.
Aim for at least 20-30 minutes of moderate to high-intensity cardio exercise per session to reap the most benefits.
Adding to it, testosterone levels are higher during the morning and around the afternoon and start to decline as the day ends.
Therefore, cardio exercise in the evening like cycling, running, and swimming can increase your testosterone levels and will also relax the body and help you sleep which again is crucial for testosterone boost.
#3. Choose the Right Type of Cardio
Different types of cardio exercises can contribute to testosterone production differently.
Strength-based cardio exercises like circuit training, kettlebell workouts, or sprints have been shown to stimulate testosterone levels.
Additionally, incorporating resistance training into your cardio routine is believed to have a positive impact on testosterone production.
Not to mention, move on from the traditional steady-state cardio and opt for outdoor activities. In case you want to stay indoors, you can try weightlifting at a fast pace with short breaks.
#4. Prioritize Recovery
While getting your heart pumping with cardio has tons of benefits, overtraining can throw a wrench in your hormonal harmony.
Intense sessions put stress on your body, raising cortisol (the stress hormone) and interfering with testosterone production.
To strike a balance, you need to rest and recover. Make sure you schedule enough downtime between cardio sessions.
This gives your body time to repair, manage stress hormones, and keep testosterone production consistent. Don’t get too comfy on the couch though, inactivity isn’t ideal either. Find a balance with regular, moderate-intensity cardio, with rest days.
Adequate rest and recovery are vital for optimizing testosterone levels. Overtraining or excessive cardio exercises can lead to fatigue, elevated cortisol levels, and hormonal imbalances.
Importantly, hormone balance is influenced by various factors, including diet, sleep, stress levels, and overall lifestyle.
Focusing solely on cardio exercises may not necessarily provide the desired testosterone-boosting effects.
It is crucial to adopt a holistic approach to fitness, including resistance training, proper nutrition, and sufficient rest, to optimize overall hormonal health.
Frequently Asked Questions (FAQs)
Considering how confusing the relationship between cardio and testosterone is, it is crucial to be aware of every intricate detail in order to give your testosterone levels the right boost.
So, here we have a list of FAQs related to cardio and its impact on testosterone hormone.
#1. Which exercise increases testosterone?
Certain types of exercise, such as resistance training and high-intensity interval training (HIIT), have been shown to increase testosterone levels.
Resistance training, in particular, has been found to have a stronger effect on testosterone levels immediately after exercise compared to other types of exercise.
#2. Does working out increase testosterone permanently?
While consistent exercise can increase testosterone levels over time, the effects are not permanent. When exercise stops, testosterone levels may return to pre-exercise levels.
#3. What lowers testosterone the most?
There are several factors that can lower testosterone levels, including advanced age, obesity, chronic stress, and certain medications. Chronic alcohol consumption and testicular injury may also lower testosterone levels.
#4. How much cardio is too much for testosterone?
The optimal amount of cardio for testosterone levels is not well established, but some studies suggest that excessive endurance training may negatively affect testosterone levels. Men should engage in a balance of cardio and strength training to optimize testosterone levels and overall health.
#5. Can too much exercise deplete testosterone?
While exercise can increase testosterone levels acutely, excessive exercise may decrease testosterone levels. Research suggests that overtraining, especially in endurance athletes, may lead to decreased testosterone levels.
Understanding the nuances of cardio and its impact on testosterone can help conduct a harmonious performance, optimizing your workouts for both physical and hormonal health.
Final Verdict
The cardio exercises do not typically lead to a significant decrease in testosterone levels. This myth has been debunked by various scientific studies.
While endurance-based exercises may temporarily suppress testosterone, it is not a concern for the majority of individuals engaging in regular cardio workouts.
In fact, incorporating certain strategies such as high-intensity interval training (HIIT), focusing on time and duration, and choosing the right type of cardio can potentially enhance testosterone production.
When performed correctly and in moderation, cardio exercises can be a valuable component of a well-rounded fitness routine.
Striking a balance between cardio and other exercises, along with maintaining a healthy lifestyle, will provide the best chance of optimizing testosterone levels and overall well-being.
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