As we age, our testosterone levels naturally begin to decline. This can lead to a whole host of issues, from decreased muscle mass and strength to increased body fat and decreased libido. Luckily, there are things we can do to combat these effects of aging. One of the most effective is working out regularly and maintaining a healthy lifestyle. In this article, we’ll take a look at how testosterone affects our bodies as we age and what we can do to keep our levels high.
It is true that adopting a better diet and healthier lifestyle will promote testosterone production and help your body stay above borderline levels where low testosterone symptoms start to occur. If your testosterone levels are low or your symptoms are moderate to severe, diet and exercise alone will likely not reverse hypogonadism (low T), so Testosterone Replacement Therapy (TRT) may be recommended after speaking with a qualified professional.
Basics of Workout for TRT
Men should incorporate the three “B’s” into their daily routine if they are 40, 50, or 60 years old and they are bend, build, and breathe. Including each “B” in your TRT fitness regimen will aid the body’s recovery and allow it to benefit from normal testosterone levels. Normalizing testosterone levels is important for fitness because the body uses the hormone for efficient muscle recovery and healthy muscle growth. Without proper muscle tissue repair and growth, muscles weaken to the point of atrophy, which can have an impact on blood flow and the immune system because of an underperforming metabolism.
Bend Fitness: Flexibility is a critical part of fitness for people of all ages, but it becomes even more important as we age. As we get older, our joints stiffen, and our muscles tighten. This can lead to joint pain, decreased range of motion, and increased risk of injury.
It is essential to work on stretching, flexibility, and mobility to increase T levels. Because the lower back and knees are the first joints to wear out with age, range of motion exercises is crucial. It is highly recommended that you stretch before engaging in any activity. Stretching can help relieve soreness caused by lactic acid buildup in the muscles during the healing process.
Build Fitness: Strength training is a good thing to do. From higher rep to low rep muscle building, any sort of “push and pull” strength exercises, whether resistance training or bodyweight work, is included. Compound and isolation lifts are also included in the build.
Breathe fitness: Cardio is one of the most important things you can do for your health, no matter your age. It’s especially crucial as we get older because it helps keep our heart and lungs healthy, helps us maintain a healthy weight, and boosts our mood. Cardio also helps improve blood flow, which is essential for maintaining erections and achieving orgasm.
All these three B’s are important for TRT fitness. Remember to focus on one “B” at a time and then move on to the next “B.”
Remember to Focus on the Push and Pull Movements
When we bring all the B’s actions down to their most basic form, we’re either pushing heavy objects forward or pulling heavy objects back to increase strength and fitness. Push motions primarily target the chest, legs, and shoulders, whereas pull actions target the back, biceps, and triceps.
To avoid straining major muscle groups like the back, chest, and quads, you should combine isolation and compound lifts throughout the week. It’s beneficial to train muscles that require push motions one day and pull movements the next to allow the chest, back, or legs to rest and recuperate.
If you only do compound lifts, you may ignore your lower back, weakening and damaging these delicate muscles. Also, if your focus is on movements like bench press, you may overlook developing biceps, triceps, and wrist strength. Additionally, due to poor form, overtraining the bench press can lead to an elbow strain.
As a solution, it is best to mix push and pull compound or isolation movements, not since it not only keeps things interesting in the gym or at home but also helps avoid overstretching important large muscle groups, improves physical fitness and burns fat, improves muscle health in neglected areas, and reduces the stress on the central nervous system.