Usually, males don’t keep monitoring their testosterone levels until it hits the core area that is erectile dysfunction. The moment one does not have enough erection and proper lovemaking, he does not care about it. ED can be due to several reasons, which include stress, medication, and trauma also. Hence one needs to seek proper treatment from an expert to get it cured.
Best Exercises To Boost Testosterone Production
For a healthy body, men should maintain perfect testosterone levels, and for men, it is the Holy Grail hormone. Testosterone hormone is essential for men, and that is why it is termed as a male sex hormone. Testosterone is behind healthy bone density, gains in muscle mass, and body hair. It even influences the timbre of voice when men go through puberty. Apart from this, testosterone also regulates essential functions in the body, such as bone mass, muscle mass, sex drive, muscle strength, red blood cell production, and fat distribution.
Testosterone level in men
Naturally, in the majority of men, testosterone level starts dropping by late 30s and early 40s. Once they cross 40, testosterone levels drop at least by 2 percent per year. Even though there are many ways to maintain healthy testosterone levels, it is better to rely on healthy foods. Men should eat foods rich in zinc, magnesium, and vitamin K. They should add leafy greens, shellfish, and a lot of egg yolks in their diet.
Exercises to boost the testosterone level in men
Even though there are plenty of exercises suggested for boosting testosterone levels in men, multi-joint exercises are a great choice. The main reason behind this is, multi-joint exercises involve the largest muscle group in men’s bodies.
- Overhead press
- Pull-up and Chin-up
- Bench Press
The above exercises work mainly because they boost a high amount of muscle mass. When there is a high amount of mass muscle recruitment, you can expect enough testosterone release. It is essential to maximize and prioritize big lifts and include total-body workouts at least three days a week.
The exercises mentioned above are involving all primary movement patterns. This is the major reason they are selected, and they enhance your time spent in the gym. They cover patterns like vertical push, horizontal push, hip hinge, squat, and horizontal and vertical push.
Let us look into three of the most effective exercises for boosting testosterone levels.
Should be performed in sets of 5, 5 reps, and 5 min
Stand properly with feet hip-width. Start bending hips towards back to reach down, and you should grasp the bar. Hands should be outside your knees. The lower back should be kept at a natural arch position. Driving the heels to the floor, you need to pull the bar up until you stand with hips wholly extended. Finally, bars should come in front of your thighs.
Should be done for 5 min with five reps, and five sets
Initially set the barbell on the power rack at shoulder height. Now, stand in front of the bar and hold it with hands and at shoulder width. Now raise your elbows till upper arms go parallel into the floor. When you are in the right position, please take out the bar and rest it on your upper back. If your elbows are up, then you can easily balance the bar. Now step back and make sure feet are at shoulder width. Squat as much as possible and make sure the arch is not lost in the lower back.
Sets of 4 reps should be eight, and the time taken is 2 minutes.
Initially, hold the bar outside your shoulder width. Now, arch your back and maintain space between the lower back and bench. At the right point, pull the bar and lower it into the sternum. Make sure you tuck your elbows almost 45 degrees to your sides. Once the bar touches your body, you must drive your feet hard to the floor pressing the bar back up. Read man greens review to get more about testosterone booster.
There are medications and treatments available to boost testosterone. But it is better to depend on highly practical and easy exercises. The exercises mentioned help in increasing testosterone levels, and they also improve overall well-being in men.
Dr. Jase Neo earned his MS and Phd degree from Columbia University. His interests are centered in general health, mental health, and he is also an accredited cognitive behavioural psychotherapist. He has written articles on the connection between socioeconomic status and health, homelessness, violence, stigma, and discrimination. Now he is researching health disparities by race or ethnicity and socioeconomic status.