More recently, another study in 2017 found that a similar six-week HIIT protocol increased free testosterone production in masters athletes. Specifically, a group peddling at a lighter resistance increased test levels by about 60 percent-not shabby-while another group peddling against extra resistance increased their testosterone levels by almost 100 percent. In a study from 2009, researchers in New Zealand found that competitive cyclists performing four weeks of 30-seconds-on, 30-seconds-off sprints boosted their testosterone levels significantly. And definitely wear a shirt you don't mind sweating in! Just follow the work-to-rest intervals as indicated. Jumping jack (or other fast bodyweight move).Pick one of these or something else that you enjoy, and don't be afraid to mix things up every once in a while. You can do this conditioning routine using a wide variety of exercises. If you need to spend more than two weeks at a particular phase before moving up, do so! If 15 intervals is way out of reach, do 10 and build up to 15. Start with 2, then bump up to 3-4 as your conditioning and recovery increase.
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