Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
The exercise is widely known to support heart health, enhance the mood and improve self-confidence. But what if too much of it, especially the endurance training like a marathon run or cycling – starts mixing into your sex device?
It is surprising that recent research shows that Chronic, durable volume exercise can reduce libido in men. Growing evidence, covered with researchers like Dr. Anthony Hackney, suggests that Chronic training with high quantities is a risk factor for hypogonadism caused by exercise.
This article spoils science, what does it mean for athletes and how to train smart without compromising your sexual health.
Testosterone: The key connection between endurance and libida
What is testosterone?
Testosterone is the primary androgenic hormone produced in testicles (men), ovaries (women) and adrenal glands.
Testosterone functions include:
- Regulation of libido and sexual function
- Stimulating muscle protein synthesis
- Support for mineral bone density
- Impact on mood, energy and cognitive function
- Spermatogenesis management (sperm production)
Testosterone resting:
“Restore testosterone” refers to the level of hormone measured in a quiet, non-stimulated state. Usually draws Early in the morning (7: 00-10: 00 in the morning) After 8+ hours of post, without recent exercise, alcohol or sexual activity. It is when levels naturally perform due to diurnal rhythms.
Clinical testosteric spans (men)
| Age group | Total testosterone range |
|---|---|
| 19-39 years old | 300-1000 NG / DL (10.4-34.7 NMOL / L) |
| 40+ years | Falling from ~ 1% per year is common |
As endurance exercise affects male libido
Dr. Anthony Hackney and colleagues conducted one of the first major studies they explored how Training for endurance exercises affects male libido.
Study Summary:
- Participants: 1,077 healthy, physically active men
- Method: Internet surveys of assessing training habits, exercise, intensity and sexual libida
Key findings
- Men with Greater training intensity and longer week duration are considerably more likely to sign in Low libido.
- Those with low to moderate training intensity dishes 2.8-6.9 times Beautiful chances of reporting a healthy libida compared to those with the most intense routine.
- Similarly, shorter and moderate athletes reported Better Libido results of that training for the longest period.
Conclusion: “Exposure to higher levels of chronic intense and greater duration of endurance training, it is significantly associated with reduced liberation results in men.” – Hackney et al., 2017
Testosterone trends in long-term stamina athletes
To understand the size of testosterone control, Researchers Estimated data from 196 Men’s Runners Trained with Durability and matched does not control the controls. Key study parameters include:
- Competitive running at ≥10 km.
- Training ≥7 + hours per week for at least 1 year.
- Matching controls by Age, BMI and ethnicity.
- Resting total testosterone measured in the morning after fasting and rest.
Testosterone levels are logged in as Percent in relation to the control themethen stratified Training duration: 1, 2, 5, 10 and 15+ years.
Findings: The longer training, the lower testosterone
It turns out that there is a significant drop of testosterone as well as years of endurance increases:
Year of training Testosterone vs. Control 1 year Slightly reduced 2 years Moderately reduced 5+ years ~ 30% reduction (p <0.01) 10-15 + years Plateau at ~ 30% This suggests effect After 5 years, where testosterone stabilizes in a chronically low level regardless of additional endurance exposure.
Training for durability and low Libido: Why is that happening?
1. Suppression of testosterone from excessive
It is known intensively, extended endurance training to suppress testosterone production. Chronic workout stress activates a hormone shift-Arsection of cortisol (stress hormone) with reducing reproductive hormones such as testosterone.
Consequences include:
- Reduced libido and sexual performance
- Erectile dysfunction
- Mood disorders, irritability and depressed symptoms
- A weakened recovery and loss of muscle
2. Lack of energy and red-s
Durability athletes often enter the state called Relative lack of energy in sports (red)-Where Energy training requirements exceeds food intake.
In male athletes, red-s can result:
- Low testosterone and low LH / GNRH level
- Reduced semen and libido production
- Increased fatigue and weakened training adjustment
- Higher risk of injury (eg fractures of stress, immune control)
Red-S is not only about the calorie entry – there is no sufficient fuel after exercise to support normal functions of the body, including sexual function.
No exercise is bad for libido
It is important to clarify: Moderate exercise supports healthy libido.
The benefits of balanced physical activity include:
- Improved blood flow (necessary for erectile function)
- Reduced stress and anxiety
- Greater image of trust and body
- Healthy testosterone regulation
It’s chronically excessive-Parcikular in stamina athletes – which represents the risk.
How to Train Smarter and Protect Sexual Health
1. Periodizing the cycle of your training
Avoid training at maximum intensity and scope each week. Application Delauad Veeks Every 4-6 weeks to reduce the total training load by 40-60%.
- Use Polarized training: 80% low moderately, 20% high intensity
- Integrate Microcycles for recovery To reduce the cute stress
2 Priority to Sleep and Circadian Hygiene
Bad sleep reduces testosterone excretion and disrupt the HPG axle. Aim for:
- 7-9 hours per night
- Consistent sleep time
- Reducing the blue light before bedtime
Denying sleep can reduce testosterone by 10-15% in just one week (Leproult and Van Cauter, 2011).
3. Eat enough to load and recovery
Use tools like:
- Energy availability (EA) Equation = (Energy entry – energy expenses) / FFM
- Maintain EA ≥ 45 KCAL / KG FFM / Hormonal Balance Day
- Include sufficient carbs and fats to produce hormone
4. Listen to the warning signs
Common indicators of excessive or red-S-S-affect sexual health include:
- Loss of spontaneous or morning erections
- A sudden drop in libido or sexual drive
- Steady fatigue or irritability
- Sleeping or recovery difficulties
- Drop in power or endurance in spite of training
ACTION STEP: If symptoms persist, you are looking for Sports Endocrinologist or provider familiar with red.
Takeaway: exercise for performance, not to the damage to libido
Moderate durability training improves sexual health, but Too much intensity and duration can harm it. Such as research shows, men with the most demanding routine endurance routines were Most likely to experience low libido.
The key is hard training, recover okay, eat enough and be careful how your body (libido) reacts. If you are a stamina athletes noticing changes in sexual function, it could be time Review your load training and recovery practices.
Sources and further reading
- Hackney, AC, Lane, AR, Registration-Mihalik, J. And O’Leari, CB (2017). Training for endurance exercises and male sexual libido. Med SCI Sports century, 49 (2): 317-323.
- Hackney, AC Male Reproductive System and Endurance Exercise. Med SCI Sports entry, 40 (8), 1385-1389.
- Hackney, AC and Lane, AR (2018). Low testosterone in male runners trained in endurance: Influence of years in training. Hormones, 17 (1), 137-139. ID: 29858867 DOI: 10.1007 / S42000-018-0010-z. Get a Google Spar
