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Exercise Together!

This news item was posted on 13/10/2015

I found myself reading an article about falling testosterone levels over a cup of tea at 5am this morning, before spin class… and it got me thinking! Most of my clients are female, and many mention to me that they would like their significant other half to do more exercise. So why not exercise together with a partner PT session priced at £20 (that’s a tenner each!).

Testosterone levels a falling, what does this mean?

It is true that testosterone levels naturally fall as men age, this decline is steady from around the age of 30. Whilst this is natural, it is not necessarily desirable especially if levels were not high in the first place.

Testosterone is responsible for helping the body create male characteristics during puberty, but it also has a key roles to play in the adult male. It is important in maintaining healthy sexual function, energy levels, mood, strength and levels of muscle and fat in the body. Each of which are part of leading a healthy and happy life, so it seems to me, anything that can be done to keep those T levels up is the what we should be doing!

There is no magic way to boost those T levels, but there are some natural ways to help, which can also improve overall health and well-being at the same time. Increasing testosterone naturally simply comes down to making some long term changes to  lifestyle. Basically eating better, exercising and getting more sleep!

Eating better…

Getting enough zinc and magnesium to kick start and regulate testosterone production, red meat, poultry, beans, nuts and whole grains are good sources.

A report from the Endocrine Society reports that high glucose levels can have an adverse effect on T levels in the blood.

Exercising…

Research by the European Journal of Endocrinology confirms that losing weight can help to boost testosterone levels. Tests have also shown that total T levels increase after exercising.

Any exercise if of course good, but research has shown that the best way to maximise T levels is through heavy resistance training.

A study by the British Journal of Sports Medicine showed that HIIT (High Intensity Interval Training) boosted testosterone levels.

Getting more sleep…

Not only does sleep boost T (as this is when the body mostly produces testosterone) but it also helps manage cortisol, a stress hormone that has been shown to have an adverse impact on testosterone levels when present in high amounts.

So what are the benefits of increasing testosterone through improving diet and increasing exercise levels?

Feeling happier, energised and more confident exercise naturally results in the release of endorphins, which is no bad thing.

A healthier heart studies are ongoing as to the relationship between testosterone levels and cardio vascular disease. Whilst testosterone hormone itself does not strengthen the cardiovascular system, it does play a part in increasing the number of red blood cells. HIIT and cardio vascular training has the double whammy benefit of increasing T levels and improving cardio vascular health for the long term.

Decreased body fat and increased muscle mass testosterone plays an important role in regulating insulin, glucose and fat metabolism. Obesity is also known to reduce testosterone levels as fat cells can convert testosterone to oestrogen. This is a normal bodily process but excessive fat cells means that it happens more than is normal. Research has shown that by taking steps to increase testosterone levels, you can break the vicious cycle of low T and high body fat and actually create a virtuous cycle of fat loss and increased T levels.

Strong bones testosterone itself plays an important role in bone health. Increasing muscle mass through strength training results in improved posture, whilst also applying stress to the connective tissue attaching the muscle to the bone, in turn improving the stability of those joints.

There are a boatload of benefits from increasing testosterone levels (for the job that testosterone itself does in the body), coupled with the benefits from the natural remedies (improved diet, increased exercise levels) to increase that T level, it is a no brainer!

"You don’t know what you are capable of unless you try – Be Gr8!"