High Intensity Interval Training Brings Up The T
Short, explosive periods of physical activity do not cause any lasting stress in the body, and thus, they don’t boost cortisol levelsHigh intensity interval training or HIIT exercises are those that involve performing physically intense activity for a relatively short period of time. For example, you might do a 20-second sprint, then walk for 10 seconds, then repeat eight times, or hit a speed bag for two songs on your workout playlist, then rest for one song.
Multiple studies have indicated that high intensity interval training can help boost testosterone levels in men. Part of the reason behind this is that short, explosive periods of physical activity do not cause any lasting stress in the body, and thus, they don’t boost cortisol levels. Cortisol is a stress hormone, part of our fight-or-flight response, and when it’s present in high levels, it tends to curtail testosterone levels. Cortisol also encourages the body to store fat around the midsection, and being overweight can lower testosterone levels as well.
In a word, Cortisol is your enemy, plain and simple. Avoid it at all costs.
Exercises You Can Do That Won’t Boost Cortisol
- Try any kind of yoga practice: this eliminates stress in the body, returns you to your breathing, and it won’t boost cortisol
- Practice resistance training only, rather than endurance training with exercises like cycling and running. Resistance training leads to spikes in testosterone, without boosting cortisol
- Opt for lighter intensity activity, especially if you get overly tired after a workout, don’t recuperate very quickly afterwards, or you often get sick or a cold after working out too hard
- Try long-distance walking and mix it up with pushups; getting your muscles moving is an instant stress reliever, and studies have shown that around 20 minutes of walking 3 times a week can lower the body’s cortisol levels by as much as 15%
- Eat more slowly: not everything has to do with the time you spend in the gym; when you slow down your eating, you naturally reduce your body’s stress response, and may also end up getting fuller on less food, as an added benefit
How to Change Weight Lifting Into Testosterone Boosting
As any man who spends time at the gym knows, there are plenty of ways to lift weights. And while they all potentially boost testosterone levels, some are more effective than others.
Compound lifts, which are those that work large muscle groups instead of just a few muscles, have been shown to be effective in turning up the T. Squats, bench presses, deadlifts, and military presses are all solid examples of compound lifts.
If you’re a weight-training enthusiast, you’re probably familiar with the term “workout volume.” If not, here’s the equation:
Sets x Reps x Weight = workout volume.
High volume workouts have been shown to boost testosterone levels more than lower volume workouts. Basically, the more weight you lift during a workout session, the more of a testosterone boost you’ll get.
Burnout sets have also been found to be more effective at pumping up testosterone levels than certain other types of sets. When doing a burnout set, you start with 75% of your max weight and lift until you’re exhausted, then switch to a lower weight and repeat.
If you’re not comfortable doing a burnout set with free weights, you can always start on a machine. The drawback is that you won’t be utilizing as many stabilizer muscles, but machines can help you boost your confidence until you’re ready to try the free weights.
