Exercise exercise supports the heart health, strengthens the mood and increases trust. But this is a lot, especially a lot, especially the durability exercise such as working or bicycle begins to obstruct your sex drive?
Surprisingly, the latest studies show that Chronic, high level of endurance exercises can reduce the libido of men. The body of evidence that is growing by researchers such as Dr. Anthony Chronic high-level training is a risk for hypogtive factors that exercise is carried out.
This article breaks science, what is meant for athletes and is smart exercise without breaking your sexual health.
Testosterone: The main dependence between endurance and libido
What is testosterone?
Testosterone The primary and archenic hormone manufactured in tests (men), and the adrenal glands.
Testosterone functions are:
- Regulation of libido and sexual function
- Encouraging muscle protein synthesis
- Support of bone mineral density
- Exposure to mood, energy and cognitive functions
- Stimmatogenesis (SPermma product)
Rest Testosterone:
“Recreation of testosterone” applies to a hormone level that is measured in a quiet, incentive position. Are usually drawn Morning (7: 00-10: 00 AM) After 8+ hours, exercise, alcohol or sex recently. Peaks on the peaks naturally because of diural rhythms.
Clinical testosterone range (men)
| Youth Group | General testosterone range |
|---|---|
| 19-39 | 300-1000 NG / DL (10.4-34.7 North / L) |
| 40+ years | Will decrease ~ 1% per year |
What typical exercise will affect a man libido
Dr. Anthony Has Haykh and colleagues conducted first broad broadcasts Training on Endependency Trade Exercise will affect a man libido.
Summary of reading:
- Participants: 1,077 healthy, physically active men
- Method: Evaluation of reading habits for online surveys, duration, intensity and sex libido
Key finds
- With men Higher education intensity and duration of each week could be reported low libido.
- With them Average teaching intensity there was 2.8-6.9 times Compared to a healthy libido compared to the strongest procedures.
- Similarly, shorter and average accidents reported better libido points than these activities for the longest periods.
Conclusion: “The influence of chronic lifting chronic and high levels of strength is associated with the reduction of libido points.” – Huckni and others 2017
Testosterone trends in long-term endurance athlete
In order to understand the testosterone suppress Researchers Evaluated the information 196 Durable Teached Male Runners and Confidential means. The main parameters of the study include:
- Competitive ≥10 km.
- Week + hours reading at least 1 year.
- Matching controls Age, BMI and ethnicity.
- Restore testosterone, which is measured in the morning after fasting and resting.
Testosterone level is reported as a Percentage of controlthen stratged Duration of reading: 1, 2, 5, 10 and 15+ years.
Topilm: How far to read testosterone
It is clear that the increase in testosterone has a significant decline:
| Academic years | Testosterone and control |
|---|---|
| 1 year | Slightly reduced |
| 2 years | Decreases moderately |
| 5+ years | ~ 30% reduction (P <0.01) |
| 10-15 + years | Plateau ~ 30% |
That shows that ASON Effect In 5 years, testosterone is stabilized in a chronic low-ending endurance, regardless of future resistance.
Endiness and Low Likido: Why is this?
1. Skip
Interestingly, it is known to suppress the production of endurance training testosterone for a long time. Chronic exercises provoke stress hormonal shift– Cortisol (stress hormone) when reducing reproductive hormones such as syringonon.
The consequences include:
- Libido and sexual performance decreased
- Erectile dysfunction
- Mood disorder, nervousness and depressive symptoms
- Healing and loss of muscles
2. Power of energy and red
Endivery of endurance is often logged in Relative energy shortages in sports (Reds)– where The energy requirements of the training will exceed food consumption.
In male athletes, REDs can lead to the following results:
- Low testosterone and low LH / GNRH
- Sperm production and libido has decreased
- Weakeneration of fatigue and training
- Risk of high injury (eg stress fracture, immunivatory stage)
Red-s Not only does not calories are eaten – it lacks fuel to support usual body functions.
All exercises are not bad for libido
It is important to determine: Modern exercises support a healthy libelage.
The advantages of frogged physical activity are:
- Improved blood flow (necessary for erectile function)
- Reduce stress and anxiety
- High trust and image in the body
- Establishing a healthy testosterone
It Chronic advantage– In hard, in the athletes of endurance, it causes a risk.
How to exercise and protect sexual health
1. Continue your learning cycle from time to time
Do not exercise maximum intensity and size each week. Accomplish Very freight weeks Every 4-6 weeks to reduce the total curriculum by 40-60%.
- Use polar: 80% lower, 20% high intensity
- Integrate Restoring micros In order to reduce the penetration of sepazet
2. Sleep and countless hygiene
The bad sleep reduces testosterone secretory and distorts HPG arrow. Purpose:
- 7-9 hours at night
- Time to eat
- Reduce a blue light before bedtime
Can reduce the test unarmed test 10-15% in only a week (LeeprulT & Van Kovewa, 2011).
3. Eat enough food to teach and recover
Use the following tools:
- Equation of energy avoidance (EA) = (Energy consumption – energy consumption) / FFM
- EA ≥ 45 kcal / kg ffm / day day for hormonal equilibrium
- Includes enough carbohydrates and fats for hormone production
4. Listen to warning signs
The overall performance of jenstric health or impact on rubella are:
- Self or morning solutions
- Sudden falling in libido or sex driver
- Constant fatigue or nervousness
- The difficulty of sleeping or recovery
- A decrease in force or endurance despite education
Stages of movement: Search if symptoms are saved Sport endingology or a provider known to red.
Takeaway: Exercise to work not at the account of Libido
Moderal Entity Training improves sexual health, however A lot of intensity and duration can hurt him. The study shows that men with most demanding resilient procedures is likely to experience low libido.
Key Balance – The train is very difficult, get well, eat enough and look at your body. If you are patient in the sex functionality can be the time Revise your reading download and recovery practice.
Sources and Next reading
- Haki, AC, Leur, Ar, Register – Mikali, J. & OMeary, cb (2014). Endishment exercises and male sexual libido. Med Sci sports exercises, 49 (2): 317-323.
- Huckle, male sexual system and endurance exercises. Med SCI sports exercises, 40 (8), 1385-1389.
- Hucki, AC, & Lane, Ar (2018). Male Training In distance runners, the impact of the years on education. Hormones, 17 (1), 137-139. PubMed ID: 29858867 Doi: 10.1007 / S42000-018-0010-z. Search for Google Science
