Endurance Training And Low Libido: What’s The Connection?

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It is widely known that exercise supports heart health, enhancing mood, and promoting confidence. But what if a lot of it – especially endurance training such as marathon or cycling – begins to interfere in the sexual motivation?

Surprisingly, recent research shows this A large -sized tolerance may reduce the sexual desire in men. The growing evidence group, led by researchers such as Dr. Anthony Hakkni High -size chronic training is a risk factor in the insufficiency of the gonads caused by exercise.

This article breaks the science, what it means for athletes, and how to train intelligence without compromising your sexual health.

Testosterone: the main link between endurance and al -Michaza

What is testosterone?

The hormone testosterone is an essential Androgen hormone produced in the testes (men), ovaries (women) and adrenal glands.

Includes testosterone hormone functions:

Organizing sexual desire and sexual position
Motivating muscle protein synthesis
Supporting mineral density for bones
Impact on mood, energy and cognitive function
Control sperm formation (sperm production)

Testosteron hormone resting:

The “convenience testosterone” refers to the level of hormones measured in a quiet and incentive state. It is usually drawn Early morning (7: 00-10: 00 am) After 8+ hours of fasting, with no modern practice, alcohol or sexual activity. This is when the levels reach naturally due to the daytime rhythms.

Clinical testosterone domains (men)

The age group	Testosterone
19-39 years old	300-1000 ng/dl (10.4-34.7 nanomol/l)
40+ years	Decrease ~ 1 % per year is common

How tolerance affects male sexual desire

Dr. Anthony Hackeni and his colleagues conducted one of the first great studies to investigate how Training in endurance affects male sexual desire.

Summary of the study:

Participants: 1,077 health and physical active men

road: Online survey evaluating training habits, duration of exercise, intensity and sexual accusation

The main results

Men with The intensity of the higher training and the longer week She was more likely to report Low sexual desire.

That is with The intensity of the training is low to moderate king 2.8-6.9 times More possibilities to report healthy sexual desire compared to those that have the most intense routine.

Likewise, the athletes informed the shortest and moderate The best degree of sexual desire From those training for the longest periods.

conclusion: “Exposure to higher levels of chronic intense training periods and greater on a regular basis are associated with a decrease in the degrees of sexual desire in men.” – Hackney et al. , 2017

Testosterone trends for athletes in the long term

To understand the size of testosterone, the researchers evaluated the data from 196 contestants who were trained to endure and Ideal controls other than exercise. The main study teachers included:

Competitive running of -10 km.

≥7+ hours per week for at least one year.

Considering controls before Age, BMI, and race.

Testosterone is resting in the morning after fasting and resting.

The levels of the hormone testosterone K. The percentage regarding the topic of controlThen applied by Training period: 1, 2, 5, 10 and 15+ years.

Results: The longer the training period, the lower the testosterone hormone

It turns out that there is a significant decrease in the hormone testosterone, with an increase in endurance training years:

Years of training Testosterone hormone for control

1 year Slightly

Two years Mild

5+ years ~ 30 % reduction (p <0.01)

10-15+ years Plateau in ~ 30 %

This indicates Threshold After 5 years, as testosterone stabilizes at a chronic low level, regardless of more exposure to endurance.

Low ductage and load training: Why does this happen?

1. Testosterone suppression of excessive training

It is known that intensive and pleasant training to suppress the production of testosterone. Chronic stress leads to exercise Hormonal transformationThe increased cortisol (stress hormone) while reducing reproductive hormones such as testosterone.

The consequences include:

Low sexual desire and sexual performance

Men’s impotence

Mood disorders, irritation, and symptoms of depression

Weakness of recovery and muscle loss

2. Lack of energy and red

Athletes often enter the tolerance in the case Sports Energy Lack of Sports (Red-S)– where Energy requirements for training go beyond eating.

In male athletes, Red-S may lead to:

Low levels of testosterone and low LH/GNRH levels

Decreased sperm production and instinct

Increased fatigue and poor training adaptation

The risk of higher infection (for example, stress fractures, immunity suppression)

Red-S is not only related to calories-it is about not having enough fuel after exercise to support the body’s natural functions, including sexual function.

Not all exercise is bad for the soldier

It is important to clarify: Moderate exercise supports healthy sexual desire.

The benefits of balanced physical activity include:

Improving blood flow (necessary for an erection function)

Low tension and anxiety

Supreme body confidence and image

A healthy testosterone regulation

that it Excessive training– Especially in the athletes tolerance – and this is the risk.

How to train more intelligent and protect sexual health

1.

Avoid training at the utmost severity and size every week. Running Delock weeks Every 4-6 weeks to reduce the total number of training by 40-60 %.

Use Developing training: 80 % low moderate, 20 % high -density

to merge Microcycles To reduce friendly stress

2. Give priority to sleep and daily hygiene

Weak sleep reduces the secretion of the hormone testosterone and disrupts the HPG axis. It aims to:

7-9 hours per night

Fixed sleep times

Reducing blue light before bed

Sleep deprivation can reduce testosterone 10-15 % in only one week (LePRoult & Van Cauter, 2011).

3. Eat enough to provide training and recovery

Use tools such as:

Energy availability equation (EA) = (Energy Eating – Power Expenses) / FFM

Keep EA ≥ 45 kgali/kg FFM/day to achieve hormonal balance

It includes adequate carbohydrates and fats to produce hormones

4. Listen to the warning signs

Common indicators for excessive training or sexual health that affects red include: The following:

Automatic or morning erection loss

A sudden decrease in sexual desire or sexual motivation

Tired or constant irritation

Difficulty sleeping or recovering

A decrease in strength or endurance despite training

Work step: If the symptoms persist, ask a The world of endocrine glands Or equipped with Red-S.

Ready -made meals: a practice of performance, not at the expense of sexual desire

Moderate tolerance training improves sexual health, however A lot of intensity and duration can be harmful. As the research appears, men with the most demanding routine were required Most likely a low experience of sexual desire.

The key is the balance – difficult solid, well recovering, eating enough food, and monitoring how your body (and instinct) responds. If you are an athlete of endurance, notice changes in sexual function, it may be time Evaluate pregnancy and training recovery practices.

Sources and more reading

Hackney, AC, Lane, AR, Record-Mihalik, J., & O’Learey, CB (2017). Training tolerance and sexual sexual desire male. Med Sci SPORTS exercises, 49 (2): 317-323.

Hackney, AC male reproductive system and endurance. Med Sci SPORTS exercises, 40 (8), 1385-1389.

Hackney, AC, & Lane, AR (2018). Decreased testosterone in the contestants who have been trained on male endurance: the effect of years in training. Hormones, 17 (1), 137-139. PubMed ID: 29858867 Doi: 10.1007/S42000-018-0010-Z. Find the scientific researcher from Google