Testosterone is largely considered a hormone of youth that keeps muscles and bones strong, maintains healthy fertility and sex drive, and maintains overall energy. Healthy levels of testosterone also help the human body resist the accumulation of excess fat. Exercise is one way to increase your testosterone naturally and safely. However, not all exercise routines are as effective as others. So the question is, can a workout on an elliptical trainer effectively increase your body’s production of testosterone?
Testosterone is an androgen secreted primarily by the testes in men and the ovaries in women. It is best known for its effects on increasing lean muscle mass, reducing body fat, and slowing down the aging processes. It is also important for sexual desire.
The normal level of testosterone in the bloodstream is between 350 and 1,000 nanograms per deciliter (ng/dl). After age 40, you begin to lose this hormone at a rate of about 1% per year, on average. Also, as your body weight approaches 30% above your normal healthy level, your estrogen levels will increase, which can lower your testosterone. So weight control is another important factor when trying to maintain healthy levels of this hormone.
Exercise is a way to increase testosterone and reduce body fat, which decreases the chance that excess weight will cause testosterone to drop. Exercise stimulates the pituitary gland and tests which directly affects testosterone production. However, it is important to choose the right type of exercise if you want to increase your testosterone levels. It may surprise you that overtraining can actually lower this hormone because it doesn’t allow enough time for repair and recovery and tissue damage occurs. Studies show that testosterone will rise with exercise for the first 45 to 60 minutes, then cortisol levels will rise, causing this important hormone to decline.
Experts say that the best exercise to increase your testosterone should engage large muscle groups simultaneously. The largest muscles in the body are in the legs, buttocks, and back. That’s why working out on the elliptical trainer is such an effective way to increase your testosterone level. Elliptical trainers are an excellent exercise machine for working the muscle groups in your legs and glutes. If you have an elliptical with a mobile handlebar, you will also work your back muscles. Remember, your workout should last 45-60 minutes, but no longer, to avoid lowering your testosterone from over-exercising.
So hop on your new or refurbished elliptical trainers to help support healthy aging by maintaining healthy testosterone levels.