Exercise is widely known to support heart health, enhance mood, and enhance confidence. But what if too much of patience training such as marathon running or riding a bike - start interfere with your sex?

Surprisingly, the previous research shows that Chronic, high-endurance exercises can reduce libido in men. The growth of evidence of growing evidence, is used by researchers like Anthony Hackney, indicate that Chronic high-level training is a risk factor for exercise hypogonadism.

This article destroys science, what does it mean for athletes, and intelligent training methods without compromise your sexual health.

Testosterone: Important integration between patience and libido

What is Testosterone?

testosterone The primary androgenic hormone produced in testes (men), ovaries (women), and adrenal glands.

Testosterone function includes:

• Libido and sexual control
• Prompting muscle protein synthesis
• Bone Mineral density
• Feeling influenced, energy, and intelligent functions
• Speak Speaningongenesis Company (sperm water production)

Testosterone Holiday:

"Testosterone rest" refers to hormone levels measured in a calm, non-motivated. It is usually drawn In the morning dark (7: 00-10: 00 am) After 8+ times the time of fasting, without exercise, alcohol, or sexual activity. This is when the highest level naturally is due to the Dimagn pace.

Testosterone Clinic (Men)

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How to exercise with a disobed exercises affecting Libido

Dr. Anthony Hackney and colleagues have been first large education to investigate on the way Endurance Exercise Training affects Libido man.

Study Summary:

• Participants: 1,077 healthy people, physically active
• How to: Internet surveys evaluating training habits, duration exercises, comprehensive, sexual libido

Important findings

• Man with The intensity of higher training and longer periods Has been likely to report Low libido.
• Who are Moderate training's strength Toys 2.8-6.9 times Great opportunity than healthy libido reports compared to most commonly.
• Similarly, short and moderate athlete - moderately reported Better Libido scores Than those training for the longest period.

Summary: "Touching a higher level of chronic and more pathetic patience trained regularly in men." - hackney et al., 2017 2017

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Testosterone Trends in the Long-term competition

To understand the size of testosterone suppressions, Researchers Information assessed from 196 Patrix Runner, Trained And Non-exercising control. Key Education parameters include:

• Competition with competition with ≥10 km.
• Training ≥7 + hour a week for at least 1 year.
• Control matches Age, BMI, and Tribes.
• Testosterone Testosterone break has measured in the morning after fasting and resting.

Testosterone levels are reported as a Percent versus the control themeThen stratied by Training period: 1, 2, 5, 10, and 15+ years.

Search Results: Longer training, lower than testosterone

It turned out that it has a major drop in testosterone a year of patience training:

Year of Training	Testosterone versus control
Year	Slightly down
2 years	Reduce moderate
5+ years	~ 30% Reduce (P <0>
10-15 + Year	Plateau of the only ~ 30%

This indicates a The impact of scope After 5 years, where testosterone stabilizes low levels regardless of exposure to the next patience.

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Portifier training and LIBIDO LOW: Why this happens?

1. The testosterone suppression from overtraining

Strength, long time patience training is known to suppress testosterone production. Chronic exercises Change hormone-increasing cortisol (pressure hormone) while reducing reproductive hormone like testosterone.

Consequences include:

• Falling Libido and sexual efficiency
• erectile dysfunction
• Proof disturbance, irritation, and depression
• Disabled Disabling and muscle loss

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2. Power and redness defect

Athletes Patience often entered into a state called Lack of energy related in sports (red-s)- Where The power requirement of the pre-training receive food.

In male sportsmen, red may result in:

• Low testosterone and LH / LH / GNRH range
• A reduced sperm production and libido
• Increases of trained and impairment trained training
• A higher injury risk (eg, stress fracture, immune blocks)

Red-S not only about the calories - it has enough fuel after workouts to support regular body work, including regular body work.

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Not all exercise is not good for libido

It is important to clarify: Moderate exercise supports healthy libido.

The benefits of a balanced exercise includes:

• Improvement of improved blood flow (essential for work named)
• Reduce stress and anxiety
• Higher confidence and body image
• Healthy Testosterone Regulation

It Pay chronic value-Particularly in risky athletes at risk.

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How to train smarter and more sexual health

1. Your monthly

Avoid the highest training and volumes every week. Operate Dead Doad Deadly Every 4-6 weeks to reduce all training by 40-60%.

• Use Polar training: 80% with moderate, high-blown force, 20%
• Broken The microcycles recovery To reduce compassionate stress

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2. Priority of sleeping and circumcised circadian hygiene

Bad sleep will decrease the testosterone secretion and disturbance Axis HPG. Strive for:

• 7-9 hours a night
• Always the time of sleep
• Reduction of blue light before bed

Sleep can not reduce testosterone by 10-15% in only one week (LeProult & Van Cower, 2011).

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3. Eat enough food with training and restoration

Use tools such as:

• Energy readiness (EA) equation = (Energy received - energy spending) / FFM
• Keep EA ≥ 45 kg ffm / day for hormone balance
• Includes enough carbs and fats for hormone production

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4. Listen to warning signs

General Indicator of Overtraining or Red-S Build sexual health include:

• Loss of automatic or morning
• Sudden drop in libido or drive Sex
• Persistent or irritability
• Difficulty in sleep or recovery
• Decrease in strength or endurance even with training

Performance procedure: If the symptoms are stable, sought Endocrinologlog athletes Or provider familiar with red.

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Takeaway: Exercise for display, not the cost of Libido

Moderate endurance training improves sexual health, but Excessive intensity and period can harm it. As the research shows, the man has the most outstanding meaning Most likely to experience low libido.

The key is to balance the training, well restore, eat enough, and keep track of your body (and libido). If you are a patient athlete observed to change sexual work, it may be time to Assess the action and practice of your restoration.

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Source and Read on

1. Hackney, AC, Lane, AR, Reaje, Resolience, Resolse-Mihalik, J., & o'leary, CB (2017). Exercise training and female libido libido. MED Sports Sports Exercise, 49 (2): 317-3323.
2. Hackney, AC regorgicate male and durable exercises. MED Sportc Exercise, 40 (8), 1385-1389.
3. Hackney, AC, & Lion, AR (2018). Low testosterone in the distance runner of the patient, the impact of the training year. Hormones, 17 (1), 137-139. Pubmed Pubmed Pubmed: 298588877 Doi: 10.1007 / S42000-0010-Z. Search Google Scholar