Although it is present in both men and women, the hormone testosterone is much more prevalent in men and plays a major role in male development. Testosterone production spikes during puberty and leads to thicker vocal chords, increased body hair, increased muscle mass and increased sex drive. Levels of testosterone naturally decrease as men age in a gradual process known as andropause. Between their late 40s and early 70s, men undergo a drop in testosterone of up to 50 percent. While hormone replacement therapy is becoming more and more accessible, diet and exercise can also naturally increase testosterone levels.
Effects and Causes of Low Testosterone
In addition to the natural decline in testosterone, environmental factors can contribute to a hormonal decrease. Stress, medications, illness, poor diet, obesity and certain psychiatric conditions may contribute to low testosterone. Low testosterone levels can lead to decrease sex drive, decreased muscle mass, increased fat and increased risk of cardiovascular disease and diabetes.
Expert Insight
A study published in the "British Medical Journal" in 1973 measured the effects of exercise on testosterone levels. The researchers concluded that testosterone levels rose in response to exercise performed with maximal effort.
Another study, however, underscores the need for balance in exercise and weight loss. A report published in 1985 in "The Journal of the American Medical Association" found that low body fat and rapid weight loss is correlated with low testosterone levels.
Types of Exercise
As reported by the "British Medical Journal," exercise must be demanding to effect testosterone levels. The journal "Sports Medicine" in 1989 published a study that also found endurance training may actually lower testosterone levels although the exact reason is unknown. Compound exercises, or exercises that engage multiple muscle groups, employ more muscle fibers and stimulate testosterone production.
Other Tips
Working out with high weights that allow sets of four to six repetitions and performing three sets of each exercise will also facilitate increased testosterone production. A diet rich in monounsaturated fats, found in most nuts, is also beneficial but should be eaten with caution so as not to intake too much fat. Adequate rest between workouts is also important because over-training can set the body into starvation mode, which will further reduce testosterone.
References
- "The Official Anti-Aging Revolution"; Ronald Klatz, et al. ; 2007
- "The Journal of Clinical Endocrinology & Metabolism"; Association between Plasma Total Testosterone and Cardiovascular Risk Factors in Healthy Adult Men; 1997
- "British Medical Journal"; Androgen Responses during Physical Exercise; March 1973
- "The Journal of the American Medical Association"; Weight Loss in Amateur Wrestlers and Its Effect on Serum Testosterone Levels; 1985
- "Sports Medicine"; Endurance Training and Testosterone Levels; 1989
- Fitness For Life: How to Raise Your Testosterone Level
