Increase And Improve Testosterone with the help of Workouts

Testosterone is the primary male hormone and an Anabolic Steroid. In male, Testosterone plays a key role in the development of male reproductive tissues, such as testes and prostate, and it cause in increase of muscles, bone mass and growth of body hair. Testosterone is involved in health, well-being and the prevention of Osteoporosis. Insufficient levels of Testosterone in men may lead to abnormalities including frailty and bone loss.

In our last post, we told you about how to Increase And Improve Testosterone with the help of food. To read that post, please click here.



Low Testosterone in Male

If a male has a low level of Testosterone, the symptoms can include erectile dysfunction and reduce bone mass and sex drive. The hormone has many important functions including the development of the bones and muscles, the deepening of the voice, hair growth and other factors related to appearance. Men with very low levels of  Testosterone are more likely to suffer from bone fractures and breaks.

High Testosterone in Male

Testosterone increase the levels of growing hormones, which makes exercise more likely to build muscles. Testosterone increases bone density and tell bone's marrow to manufacture Red Blood Corpuscles.


Workouts which we needs to follow are :

1. Squats - 15 to 30 repetitions of 3 to 5 sets. Duration of repetitions is 15 seconds to 40 seconds. We need to take rest of up to 60 seconds between repetitions.

OR

Weighted Squats - 6 to 8 repetitions of 3 to 5 sets. Duration of repetitions is 10 seconds to 20 seconds. We need to take rest of 1 minutes to 3 minutes between repetitions.

2. Lunges - 15 to 30 repetitions of each side of 3 to 5 sets. Duration of repetitions is 30 seconds to 60 seconds. We need to take rest of 60 to 90 seconds between repetitions.

OR

Weighted Lunges - 6 to 10 repetitions of each side of 3 to 5 sets. Duration of repetitions is 15 seconds to 30 seconds. We need to take rest of 1 minutes to 3 minutes between repetitions.

3. Dumbbell Swings - 8 to 15 repetitions of 3 to 5 sets. Duration of repetitions is 20 seconds to 40 seconds. We need to take rest of up to 1 minute between repetitions.

4. HIIT (High Intensity Interval Training) - 20 minutes to 60 minutes program in 5 to 10 different workouts. Rest between workout should be follow as per it's instructions.

5. Plank - 5 different variation of Plank. Plank program of 5 to 10 minutes. Rest between each plank should be 15 seconds to 30 seconds.

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