Many fitness experts believe high intensity interval training<\/strong> could be the answer you’re looking for, we know it works for fat loss, but\u00a0does HIIT Training Increase Testosterone?<\/strong><\/p>\n In this article you’ll learn:<\/p>\n High Intensity Interval Training,\u00a0<\/strong><\/em>or HIIT is a method of training that involves repeated bouts of high intensity work followed by periods of recovery. The timings range and vary but previous research has suggested work intervals of between 30 seconds to several minutes, separated by rest intervals of 1-5 minutes [1].<\/p>\n Regardless of timings and work:rest ratios, one thing remains the same- the work bouts are full on, all out high intensity<\/strong><\/span> and the rest intervals are\u00a0either no or low intensity exercise.<\/p>\n It is versatile method of training<\/strong><\/em> in that it can be performed as a body weight circuit, involve cyclic CV protocols such as running or cycling, and can also involve weight training as well.<\/p>\n HIIT is considered to be a time efficient<\/strong> method of training and suitable for those with a good base foundation fitness. It is suggested that less demanding protocols be used for more sedentary individuals due to its demands and stress placed on the body [2].<\/p>\n HIIT differs from more traditional ‘steady state<\/strong>‘ or ‘low intensity, steady state<\/strong>‘ cardio which is typically performed at the same intensity for extended period of time lasting 20 or more minutes.<\/p>\n Key\u00a0Points:<\/strong><\/span> <\/em><\/p>\n There’s certainly evidence to suggest it does-<\/p>\n #Study 1: Hackney et al.<\/strong><\/span>\u00a0[3]<\/p>\n In this study 15 athletes were assigned to either a HIIT group or steady state exercise group.<\/p>\n The HIIT group completed\u00a0repeated periods of 90-sec treadmill running at maximum<\/strong> intensity followed by\u00a090-sec active recovery 42-47 min, and the steady state group completed a 45 minute run at a moderate intensity.\u00a0<\/strong><\/p>\n Both groups were assessed for any changes in free T levels\u00a0as well as other male hormone changes<\/p>\n So what happened?<\/strong><\/span><\/em><\/p>\n Interestingly both groups increased their T levels but the HIIT group was much higher. This suggests that higher intensity training\u00a0might produce a more pronounced turnover of testosterone.\u00a0<\/strong><\/p>\n #Study 2: Paton\u00a0et al.<\/strong><\/span> [4]<\/p>\n This study involved 18 road cyclists who were placed into one of two groups\u00a0<\/strong>for 4 weeks of training-<\/p>\n Both groups conducted 8, 30 minute sessions of explosive, single-leg jumps alternating with\u00a0varying cadences of high intensity cycling.<\/p>\n Anything to report?<\/strong><\/span><\/em><\/p>\n Astonishingly the higher intensity group reported increased T levels of 97%<\/strong><\/em> as opposed to the steady state group who increased by only 62%. \u00a0<\/strong><\/em><\/p>\n Hot Point:<\/strong><\/span>\u00a0There’s\u00a0definitely\u00a0some merit in supplementing your\u00a0program\u00a0with HIIT if you\u00a0wish\u00a0to increase your T-levels<\/strong><\/em><\/p>\n So the evidence suggests that by performing near maximal intensity\u00a0cardio you’ll see increases in testosterone- and this in turn means you’re more likely to preserve lean muscle levels, or maybe even increase them.<\/p>\n But are there any other benefits?\u00a0<\/strong><\/em><\/p>\n In short, yes. lots. There have been a large number of benefits reported in athlete’s undergoing High Intensity\u00a0training. These include:<\/p>\n A lot of research has reported decreases in fat loss which match those seen through steady state training, but in a much shorter time frame. This makes it a very time efficient method of training. For example, one study [5] reported whole body increases in capacity for fatty acid oxidization<\/strong><\/em>\u00a0in just 7 sessions over a 2 weeks period.\u00a0<\/strong><\/p>\n Additionally, Trapp [6] found that a longer term, 15 week high intensity program of 20 minute sessions, 3 times per week, decreased body fat significantly in total body fat (including leg and trunk fat).<\/p>\n You’ll see some great aerobic and anaerobic improvements in your fitness levels too [7] – your heart will become stronger and be able to pump more blood meaning you’ll be able to deliver more nutrients and oxygen to the working muscles. You’ll find a decrease in fasting insulin as well as insulin resistance<\/strong>. [6]<\/p>\n You’ll see an increase in mitochondria<\/strong> too- these are the cells that use oxygen to generate energy to you and me, as well as an improved lung capacity, \u00a0faster removal of waste products and increased aerobic enzymes.<\/p>\n Due to the high intensity of the program, you’ll find that by doing High Intensity Interval\u00a0training you’re body will have to work hard to restore lost energy reserves meaning you’re metabolic ‘after burn<\/strong><\/em>‘ will be through the roof.<\/p>\n One study for example [8] reported increases in energy expenditure over a full 24 hour period<\/strong> when exercise involved working at 100% of maximal oxygen uptake for 2 minutes and recovering for 2 minutes for 60 minutes in total !<\/p>\n Steady state on the other hand just didn’t cut it in comparison- working at 50% of maximal oxygen uptake had far less positive effects on\u00a0metabolism.\u00a0<\/strong><\/em><\/p>\n There’s also a number of other benefits that HIIT will provide that include time management- its easier to fit in your day than some of the longer training systems<\/strong>, motivation, and overall health.<\/p>\n Here’s a program that we at TestoFuel have designed especially for you. Its brutal but if you can get through it you’ll soon see the rewards.<\/p>\n This one’s done on the rower so you know its a tough one. You’ll need access to the\u00a0Watts<\/strong>\u00a0measure on the console screen in order to assess\u00a0you’re workload. You’ll be using a 1:2 ration<\/p>\n\n
\nWhat is High Intensity Interval Training?<\/h2>\n
\n![\"Does-HIIT-Increase-Testosterone\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/Does-HIIT-Increase-Testosterone.jpg\")
<\/p>\n
\n\n
\nThe science: does it increase testosterone?<\/h2>\n
\n![\"High-Intensity-Interval-Training-for-Muscle-Gain\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/High-Intensity-Interval-Training-for-Muscle-Gain.jpg\")
<\/p>\n
\n
\nAre there any other\u00a0benefits?<\/h2>\n
\n
\n
\n
\nExample program – get ripped in no time<\/h2>\n