It has been a struggle getting back into the gym after a hiatus. I had surgery in a few years ago, which set me big time in my fitness. I had to stay away from heavy lifting. Frankly, I love to going to the gym just to lift heavy weights. It helps me challenge myself. For the past year, my body has been rebelling. Sometimes I go to the gym, and I get exhausted that I barely get a good workout. Then I start questioning myself about my age.
Research show that most men experience a 2% decline in testosterone production each year after the age of 30. That decrease in testosterone can result in a reduction in strength due to muscle tissue loss, and an increase in body fat. We become more overweight as we get older and flabbier. But that does not have to happen if you cooperate proper nutrition and the right dose of physical activities. You have to be the boss of your body. You have to employ different methods to achieve the same outcome. Having some muscle mass helps with self-confidence, too. Although working confers other health benefits, but I like to look great in the mirror. I don’t mean to sound showy. Looking great in the mirror is one of the added benefits of working out. My body has not been cooperating lately with what I want it to do.
BUILD MUSCLE WITH HIIT
HIIT training has been shown to augment testosterone level by 97%, in comparison to just 62% in people who do continuously cardiovascular. Not only you experience an increase in testosterone level, but also an increase in mitochondria. Mitochondria is the powerhouse where ATP production takes place in the body.
When you increase the production of ATP, you find yourself having an outburst of energy for squat, leg press, therefore producing better muscle gains.
This method of training is highly preferred among many bodybuilders - HIIT and bodybuilding complement one another!
Starting around the ages 9-15, a male testosterone level increases tenfold during pubertyand his testosterone production level up in his late teens. From there, his testosterone level climbs slowly until about age 30, at which point he hits or passes a few other peaks.
His muscle mass will top out between the ages of 18 and 25 unless he intervenes with some barbell therapy. Sexual desire peaks in his early 30s. Sports performance, even among elite athletes, peaks in the late 20s and starts to decline in the early 30s.
None of this is inevitable, of course. Unless you're that elite athlete who's trained for his sport since before the short hairs sprouted, you probably have the potential to grow bigger and stronger than you've ever been. And that could also put a little of that teenage explosiveness back into your sex life.
The testosterone/muscle-mass link is pretty clear in general terms: The more you have of one, the more you get off the other. Strength training, while it doesn't necessarily make your testosterone level go up permanently, certainly makes it get a little jiggy in the short term. We know of four ways to create a temporary surge in your most important hormone.
1. Do exercises that employ the most muscle mass, such as squats, deadlifts, pull-ups, and dips.
2. Use heavy weights, at least 85 percent of the maximum you can lift once on any given exercise.
3. Do a lot of work during your gym time--multiple exercises, multiple sets, multiple repetitions.
4. Keep rest periods fairly short--30 to 60 seconds.
Of course, you can't do all these things in the same workout. For example, when you work a lot of muscle mass with heavy weights, you can't do a high volume of exercise, nor can you work effectively with short rest periods. This is among the many reasons you should periodize your workouts, which is a polysyllabic way of saying change your workouts every few weeks, rather than do the same thing from now till the gene gods recall the merchandise.
How about the effect has on aging?
I believe that we have to work with what has been given to us. Aging is inevitable
HIIT will stimulate the production of your human growth hormone by up to a whopping 450%, during the 24 hours following your session (6).
Given we know that human growth hormone (HGH) slows down the process of ageing - it's just another reason to get into HIIT training!
Talanian, Jason L.; Stuart D. R. Galloway, George J. F. Heigenhauser, Arend Bonen, Lawrence L. Spriet (2007). "Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women." Journal of Applied Physiology 102 (4): 1439–1447.
Tremblay A, Simoneau JA, Bouchard C. "Impact of exercise intensity on body fatness and skeletal muscle metabolism." Metabolism. 1994 Jul;43(7):814-8.
Treuth MS, Hunter GR, Williams M. "Effects of exercise intensity on 24-h energy expenditure and substrate oxidation." Med Sci Sports Exerc. 1996 Sep;28(9):1138-43
Little PL et al. "A practical model of low-voume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms." January 25, 2010, doi:10.1113/jphysiol.2009.181743 The Journal of Physiology.
Ma, J. K., Scribbans, T. D., Edgett, B. A., Boyd, J. C., Simpson, C. A., Little, J. P., & Gurd, B. J. (2013). Extremely low-volume, high-intensity interval training improves exercise capacity and increases mitochondrial protein content in human skeletal muscle. Open Journal of Molecular and Integrative Physiology, 3, 202