The exercise is widely known to support the health of the heart, increasing mood and increase trust. But what if it’s too much, especially in the marathon run or bike resistant, starts interfering with your sexual drive.
It’s surprising that recent research shows that Chronic, high-quality durability exercise can reduce libido in menA number of evidence is the growing body of evidence that is by researchers like Dr. Anthony Hakni, it prompts Chronic high-quality course is a risk factor for hypogonadism caused by exercises.
This article violates science, what does it mean for athletes, and how to train smart without discrediting your sexual health?
Testosterone. The main connection between stability and libido
What is testosterone?
Testosterone The primary androgenic hormone produced by the tests (men’s), ovaries (women’s) and adrenal glands.
The functions of the visionone include:
- By regulating libido and sexual function
- Stimulating muscle protein synthesis
- Bone mineral density support
- Affecting mood, energy and cognitive function
- Management semen (sperm production)
Soothing testosterone.
“Recreational testosterone” refers to the level of hormones, which is measured in a calm, unhindered condition. It is typically drawn Early in the morning (7: 00-10: 00) After 8+ hours, after fasting, without recent exercises, alcohol or sexual activities. This is when levels naturally peaked due to frost rhythms.
Clinical testosterone range (men)
| Age group | Testosterone total range |
|---|---|
| 19-39 years old | 300-1000 NG / DL (10.4-34.7 NMOL / L) |
| 40+ years | 1% annual fall is common |
As the world development is a Libido of men
Dr. Antone Haki and partners held one of the first extensive study to investigate Stability exercise courses affect men’s libidoA number
Educational summary.
- Participants. 1,077 Healthy, physically active men
- The method. Online research, duration of exercises, intensity and sexual libido by teaching customs
Basic findings
- Men Higher learning intensity and longer a week was significantly more likely to report Low LibidoA number
- They Low and moderate training intensity had 2.8-6.9 times The greater likelihood of a healthy libido report compared to the most intense modes.
- Similarly, more short and moderate athletes report Better Libido Points than those courses for the longest periods.
Conclusion. “The effect of a higher level of a higher level of maintenance training is significantly related to the decrease in libido units.” A little Hackney et al., 2017
Testosterone trends in long-term resistant athletes
Understand the size of the testosterone pressure, Researchers: Rated data: 196 Trained Male Runners aeration of Corresponding non-exercise controlA number include the main parameters of the study.
- Competitive operation of ≥10 km.
- Course ≥7 + hours for at least 1 year in a week.
- Corresponding control Age: BMI and EthnicityA number
- Relaxing overall testosterone measured after morning fasting and rest after rest.
Testosterone level has been reported as a Percentage of comparison comparison of Controlthen layered Course duration:: 1, 2, 5, 10 and 15+ years.
Finding. The longer the course is, the lower the testosterone
It turns out that there is a significant drop in testosterone, because the years of patience training grow.
| Years of courses | Testosterone vs. control |
|---|---|
| 1 year | Has been reduced slightly |
| 2 years | Has been moderately reduced |
| 5+ years | ~ 30% reduction (p <0.01) |
| 10-15 + years | Plateau ~ 30% |
This prompts a threshold effect Five years later, when testosterone stabilizes at a low chronic level, regardless of the further impact of stability.
Stability training and low libido. Why does that happen?
1. Pressure of visystosterone from overhanging
Intensive, long-lasting stability in the region, it is known that the production of testosterone is suppressed. The stress of chronic exercise causes a Hormonal shift– Cortisol (Stress Hormone) by reducing the reproductive hormones like testosterone.
The consequences include:
- Lybido and sexual performance decreased
- Erectile dysfunction
- Mood disorders, irritable and depressive symptoms
- Deprecated recovery and muscle loss
2. Energy deficiency and red
Stability Athletes often enter a state called Relative energy deficiency in sports (Red-S)– where The energy requirements of the course exceed the intake of foodA number
Red can lead to male athletes.
- Low testosterone and low LH / GNRH levels
- Sperm production and libido
- Adaptation of fatigue and impaired learning
- Greater risk of injuries (eg, stress fractures, immune pressure)
Red-S is not only about calorie acceptance. The interlocutor has not left enough fuel, the normal functions of the body, including sexual function.
Not all exercises are bad for libido
It is important to clarify. Moderate exercise supports healthy libido.
The advantages of balanced physical activity include:
- Improved blood flow (essential for an Eectil Function)
- Reduced stress and anxiety
- Higher trust and body image
- Healthy testosterone setting
That’s it Chronic bypass– In accommodating patient athletes that are in danger.
How to train smart and protect sexual health
1: Periodicize your training cycle
Avoid maximum intensity and volume workout every week. Realize Projects: Each 4-6 weeks week to reduce the total training load for 40-60%.
- Use Polarized course80% lower moderate, 20% high intensity
- Integrate Microcitizes of recovery reduce sympathetic stress
2. Prioritize sleep and regional hygiene
Poor sleep reduces testosterone secretion and interferes with HPG axis. The goal.
- 7-9 hours of the night
- Times of consistent sleep-waking
- Lowering blue light before bedtime
Sleep deficiency can reduce testosterone 10-15% in just one week (Leprult & Van Cauter, 2011).
3. Eat enough for fuel training and recovery
Use tools such as:
- Energy access (EA) equation = (Energy Acceptance – Energy Costs) / FFM
- Keep EA ≥ 45 kcal / kg FFM / day for hormonal balance
- Include enough carbohydrates and fats for the production of hormones
4: Listen to warning signs
The overall indicators of influence of sex or the effects of red include:
- Spontaneous or loss of an erections in the morning
- Sudden drop libido or sex drive
- Stubborn fatigue or irritability
- It is difficult to sleep or recover
- Despite the training despite training force or durability
Step of action. If symptoms continue looking for a Sports Endocrinologist or a supplier familiar with Red-S.
Takeaway. Exercise for performance, not at the expense of libido
Moderate resistance training improves sexual health, but Excessive intensity and duration can damage it. As the research shows, men with the most demanding patient everyday Most likely to feel low libidoA number
The main thing is the balance. The forging is well restored, eat enough and pay attention to how your body (and authority) answers. If you are a patient athlete noticing the changes in sexual function can be time Re-evaluate your training load and recovery practicesA number
Sources and further reading
- Hackney, AC, LANE, AR, Registration- Mihalik, J., O’Leary, CB (2017). Training of stability exercises and male sex libid. Med Sci Sports Exerce, 49 (2), 317-323.
- Hackney, AC Male Reproductive System and Resistance Exercise. Med Sci Sports Exerce, 40 (8), 1385-1389.
- Hackney, AC, & LANE, AR (2018). Low testosterone men’s resilience trained distance runners. In learning for years. Hormones, 17 (1), 137-139. PUBMED ID: 29858867 doi. 10.1007 / S42000-018-0010-Z: Search Google Scholar:
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