Fitness for Body, Mind and Spirit

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Fitness for the body, mind & spirit

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3 exercises to boost testosterone...

Testosterone is a steroid hormone that helps increase lean muscle mass and bone density. Low levels of testosterone in both men and women can lead to health conditions, including increased risk of depression, low sex drive, obesity, and osteoporosis.

Men with low testosterone tend to have higher rates of heart disease, depression and dementia. Women with a decrease in testosterone levels can potentially lose muscle mass and gain weight, especially when paired with rising levels of estrogen. Exercise can help to reduce the loss of testosterone and actually increase production. Let’s look at three examples of exercises that will help increase testosterone levels. #1.) Lift something heavy Studies have shown that it takes lifting heavy weight to significantly boost testosterone. The deadlift exercise is a multi-joint exercise, recruiting large muscle groups perfect for boosting testosterone. Other examples include squats and bench pressing. For testosterone boosting, ideally you need to complete two to three weight lifting workouts per week. #2.) Move like the wind - A.K.A. Sprint Due to the high-intensity nature of this exercise, sprinting burns calories and boosts testosterone levels. In one study, testosterone levels increased significantly for participants performing a series of short but intense 6-seond sprints. Testosterone levels remained high after they had fully recovered from the sprint workout. Sprints can be performed outdoors in a park or backyard. If in the gym try sprinting on the treadmill or on the basketball court. Sprinting can be also be done on a bicycle or even Elliptical trainer. Try five to 10 repetitions for six seconds up to 15 seconds for two to three times per week. #3.) Sledgehammer swing Swinging a sledgehammer is a multi-joint exercise that develops strength, power, and endurance. Chopping wood is another example of the same benefits. You guessed it, there was a study done on this as well that showed a significant increase in testosterone from chopping wood. If you don’t have wood to chop, consider going to your local hardware store to purchase a sledgehammer and find an old tire you may have around or ask someone at a tire store if they have an old tire they don’t need. Do right side slams for 15 receptions and then switch to left side slams for 15 repetitions. Repeat four times through. Use caution when swinging ensuring no one is behind you and you have a good grip. If you are interested in boosting your testosterone levels or would just like to be in good condition, consider the three exercises listed above. Of course nutriion also plays a significant role in overall health so be mindful how you are fueling your body. Did you missed last week’s newsletter on Ketogenic diet…? To your journey, Lisa Schaffer GreenNote Fitness P.S. Check out my Facebook page for inspiration. P.P.S. Discover GreenNote Fitness recommendations for recovery, supplements, protein bars & powders, nutrition, equipment, books and more. **Do you have a friend that would benefit from this information? Please forward it to them!**

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