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Testosterones are a very important hormone in the human body. Males benefit from them much more than females, but it finds its benefits in both scenarios. Testosterones are linked to many vital functions in the human body, including muscle growth, sex drive, bone strength and even red blood cell generation. Increased awareness about testosterone functions has now left many in pursuit of increasing testosterone levels in the body, naturally or otherwise.
Some people resort to home remedies, whereas others opt for testosterone supplements. But those aren’t the only ways to increase T levels in men. Exercising can also increase testosterone production naturally. But to understand that, we first have to understand what testosterone does in the body.
What exactly are testosterones?
Testosterones are male sex hormones that are primarily responsible for the development and working of the male reproductive system. They are commonly associated with sex drive, but that’s not all they’re good for. In fact, testosterones have some of the most important roles in the human body, which include helping regulate bone mass, fat distribution, muscle growth and even the production of red blood cells and sperm.
Testosterones are responsible for the development of secondary sexual characteristics as well which includes growth of facial and pubic hair, deepening of voice and so on. Due to the nature and importance of their functions, testosterones are generally associated with physical health and well-being among men.
How exercise effects testosterone levels naturally?
Testosterones are responsible for many functions within the body. One major such function is muscle growth. When you work out, the pain you feel afterwards is caused by microscopic rips in your muscles. The body heals those rips with more tissue when it rests, causing the muscle to become stronger and more “muscular”. Testosterone boosters naturally help heal muscles faster and allow athletes to train harder.
The more muscular activity you perform, especially for large muscle groups, the more muscle mass you generate. Muscle mass has been shown to be an important factor in the release of testosterones. The more the “rips” that need to be healed, the more the body is stimulated to generate testosterone naturally. This is one of the reasons why exercising regularly keeps you active and fresh – the testosterone released helps with the process.
For an exercise to help increase testosterone levels, it has to engage major muscle groups in the body so as to accumulate the maximum amount of mass on the healing.
Best testosterone boosting naturally exercises
Here are some exercises that will help give you a testosterone boost naturally. Some of these exercises might already be familiar to you. They are designed to engage all the major muscle groups in the body in order to stimulate more testosterone release.
1. Bench Press
- Lie back on the bench with your back arched and your arms outstretched
- Pull out the weight bar from the rack, and lower it down to your sternum
- Make sure your elbows make a 45-degree angle against your body
- Once the bar touches your body, raise it back up while driving your feet into the ground
Sets: 4
Reps: 8
Rest for 2 minutes
2. Bentover Row
Do this exercise after the bench press.
- Stand up and bend forwards at the hip so your torso is almost parallel to the ground
- Grab the weight bar overhand and let it hang in front of your thighs
- Bend your knees slightly to be more comfortable
- Now squeeze your shoulder blades together and pull the bar up to your belly.
Sets: 4
Reps: 8
Rest for 2 minutes
3. Shoulder Press
- Set the handles of the shoulder press machine to be at your shoulder level
- Push the handles upwards while maintaining posture
- If you don’t have a machine available, you can do it with dumbbells as well
Sets: 4
Reps: 8
Rest for 2 minutes
4. Chin-up
- Grab a pull up bar underhand
- Make sure your arms are outstretched and the bar is at shoulder width
- Hang from the bar and then hoist yourself up until your chin is just above the bar
Sets: 4
Reps: 8
Rest for 2 minutes
5. Pushup
- Place your hands on the floor at shoulder width
- Keep your abs braced and your body in a straight line
- Squeeze your shoulder blades together
- Lower your body until your chest is an inch above the floor
Sets: 4
Reps: 10
Rest for 2 minutes
6. Back squat
- Set up a barbell on a rack at about shoulder height
- Grasp the bar with both hands at shoulder width
- Raise your elbows until upper arms are parallel to the floor
- Let the barbell out of the rack and rest it on your upper back
- Set your feet at shoulder width with toes turned out slightly
- Squat as low as possible without losing the arch in your lower back
Sets: 5
Reps: 5
Rest for 5 minutes
7. Deadlift
- Stand with your feet at hip width
- Bend your hips back to reach down and grasp the bar
- Put your hands just outside your knees (on the bar)
- Keep your lower back in an arch
- Drive your heels into the floor and pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs.
Sets: 5
Reps: 5
Rest for 5 minutes
Exercise keeps you in shape!
Exercising regularly is key to a healthy and active lifestyle to boost testosterone naturally. Not only does it keep you fresh during the day, it also helps build up muscle strength naturally, endurance and not to mention testosterone levels in your body. The harder you exercise, the more testosterone you produce and the faster you can build your strength. If you’re a beginner, it is important to take things slow. Consult with your trainer on what the best exercises for you might be.
Exercising may not boost your testosterone like T-boosters and supplements do. But it will keep up a consistent supply and keep you healthy in the long run.
Exercise regularly and live well. Good luck!
I am Bhagwati Suthar, Founder of Jobiba & TezLife.com. I am a Blogger, Affiliate Marketer and a Digital Marketer from Udaipur, India. At JobibaBlog, We share articles about Blogging, Marketing & Advertising, Business and Tech Tips.
