Many athletes and fitness fans look for workouts that really work. High-Intensity Interval Training (HIIT) is one such method. Does it boost testosterone levels? As a professional writer, I’m diving into this question and the benefits of HIIT for men’s hormones.
Testosterone is key for men, affecting muscle, strength, energy, and sex drive. Any workout that boosts testosterone is very appealing. High-Intensity Interval Training (HIIT) is seen as a quick and effective way to raise testosterone, especially for older adults and athletes.
Key Takeaways
- HIIT can increase absolute and relative peak power output in male masters athletes (60 ± 5 years)1
- A 6-week HIIT program led to a rise in free testosterone levels from 7.0 ± 1.2 ng/dL to 7.5 ± 1.1 ng/dL in male masters athletes1
- An 8-week HIIT program increased testosterone levels by 36.7% in healthy men aged 35-40 years2
- HIIT can improve the anabolic-catabolic index, as represented by the testosterone to cortisol ratio, by 59%2
- HIIT may be a time-efficient strategy to achieve health and performance benefits in both younger and older populations
Understanding Testosterone and Exercise Response
Testosterone is the main male sex hormone. It helps with metabolism, the reproductive system, and mental health in men3. But, testosterone levels go down as men get older. They drop by 1.6% each year, starting at 35-40 years old4.
Role of Testosterone in Male Health
Keeping testosterone levels right is key for men’s health. Low testosterone, or hypogonadism, can cause less muscle, strength, and endurance. It also makes body fat go up4. Healthy testosterone helps build muscle well. Low levels mean less muscle and poor physical performance4.
How Exercise Influences Hormone Production
Exercise, especially strength training and HIIT, can change testosterone levels in men34. Studies show strength training boosts testosterone more than cardio3. But, exercise’s effect on testosterone can differ. Some exercises might lower it, while others might raise it briefly3.
Age-Related Testosterone Changes
As men get older, their testosterone levels drop4. Lifestyle, like staying active, affects testosterone in men 30-40 years old3. Regular exercise, like strength training and HIIT, can keep testosterone levels healthy. It helps fight off the decline that comes with age54.
Understanding testosterone’s role in men’s health and how exercise affects it is important. Men can support their fitness and vitality through strength training and natural testosterone boosters354.
HIIT Workouts Testosterone Increase Effects
High-Intensity Interval Training (HIIT) boosts male hormones, like testosterone. Studies show it increases free testosterone, especially in older athletes6.
One study found HIIT improves peak power output in just six weeks. It involves short sprints and rest periods. This is better than long, steady cardio for boosting testosterone and performance6.
HIIT workouts also help reduce fat and inflammation. This can help testosterone levels. HIIT is better than long cardio for boosting testosterone in some people6.
HIIT Workout Benefits for Testosterone | Key Factors |
---|---|
Increased free testosterone levels | Improved peak power output, reduced fat mass and inflammation |
More effective than steady-state cardio | Higher training intensities, shorter session durations |
Positive impact on body composition and physical function | Increased lean muscle mass, improved strength and mobility |
To get the most testosterone benefits from HIIT, follow a good HIIT plan. This includes the right work-to-rest ratios and how often you train7.
Optimal HIIT Protocol for Hormone Enhancement
For men over 50, finding the right balance in high-intensity interval training (HIIT) is key. Research has shown8 that how hard you work out matters most. It helps make more testosterone, which is good for you.
Work-to-Rest Ratios for Maximum Benefits
HIIT for older men should mix short, hard exercises with rest. Studies suggest9 that short, intense workouts followed by quick breaks are best. This helps your muscles and boosts your energy.
Session Duration and Frequency
The best HIIT for men over 50 includes 6 × 30-second sprints at 40% of peak power output (PPO). This is followed by 3 minutes of rest8. Doing this once every five days for six weeks can really help your testosterone levels.
Recovery Requirements Between Sessions
Older men need about five days to recover after HIIT8. This recovery time is key. It lets your body adapt and get the most benefits from the workout.
By using this HIIT plan, men over 50 can naturally boost their testosterone. This improves their health and well-being89.
HIIT Protocol | Details |
---|---|
Work-to-Rest Ratio | 6 × 30-second sprints at 40% PPO, interspersed with 3 minutes of active recovery |
Session Frequency | Once every five days for six weeks (nine sessions total) |
Recovery Time | Approximately five days for recovery of PPO following HIIT sessions |
Total Session Duration | Approximately 20-30 minutes |
This HIIT plan boosts peak power output and testosterone in men over 50. It does this without causing too much stress or tiredness8.
Measuring Testosterone Response to HIIT
To see how High-Intensity Interval Training (HIIT) affects testosterone, researchers take blood samples 48-72 hours after exercise. This method helps them understand the hormonal and performance changes from HIIT.
They look at total testosterone (TT), sex hormone-binding globulin (SHBG), and cortisol. These are measured with an electrochemiluminescent immunoassay. Free testosterone is then figured out using the Vermeulen formula. They also check the testosterone-to-cortisol (T:C) ratio to see the anabolic-catabolic balance10.
Researchers also use the Herbert 6-second cycling test to measure peak power output. This test shows how HIIT changes the body’s performance and adaptations11. By looking at both hormonal and performance data, they learn more about HIIT’s effect on testosterone and exercise response.
Source Links
- HIIT produces increases in muscle power and free testosterone in male masters athletes – https://pmc.ncbi.nlm.nih.gov/articles/PMC5551442/
- The Effect of High-Intensity Interval Training Periods on Morning Serum Testosterone and Cortisol Levels and Physical Fitness in Men Aged 35–40 Years – https://pmc.ncbi.nlm.nih.gov/articles/PMC8156527/
- How Exercise Really Affects Your Testosterone, According to Doctors – https://www.menshealth.com/health/a42758649/does-working-out-increase-testosterone/
- How a testosterone blood test can inform your fitness goals – https://www.ondemand.labcorp.com/blog/how-a-testosterone-blood-test-can-inform-your-fitness-goals?srsltid=AfmBOopweLaDpaQCi9EdbFu_ZBGyIXZL-nvXEOb2wSKhQ3uMLkE1j55x
- Exercises That Increase Testosterone Levels, Plus Those That Don’t – https://www.healthline.com/health/does-working-out-increase-testosterone
- ReThink: How Exercise Can Help Increase Testosterone Levels – https://www.rethinktestosterone.com/blog/hypogonadism-exercise-testosterone-strength-training-hiit
- HIIT Workouts for Testosterone Levels Boosting – https://mantalityhealth.com/hiit-workouts-for-testosterone-levels-boosting/
- Testosterone and Cortisol Responses to HIIT and Continuous Aerobic Exercise in Active Young Men – https://www.mdpi.com/2071-1050/11/21/6069
- Frontiers | Short and Long Term Effects of High-Intensity Interval Training on Hormones, Metabolites, Antioxidant System, Glycogen Concentration, and Aerobic Performance Adaptations in Rats – https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2016.00505/full
- Why Arnold Schwarzenegger Swears by HIIT to Boost Testosterone – https://honehealth.com/edge/high-intensity-interval-training-testosterone/?srsltid=AfmBOoqAESShnPR9KSELhj0cnbhOdGn0poSwDzGWps3kHuF_ILf9jbei
- No title found – https://www.rupahealth.com/post/does-working-out-increase-testosterone
I've been fascinated by natural male hormone optimization since 2016. And ever since I've been going through boatloads of different meta-analyses and scientific data associated with increasing testosterone levels naturally. I hold a PhD degree in public health and have 10+ scientific publications on Google Scholar. Thus, in my collective work here you'll find helpful tricks, natural remedies, detailed product reviews (including stuff I've personally tried)... and more!