It is generally known that movement supports heart health, promotes mood and strengthens trust. But what if too much of it – especially endurance training like marathon or cycling – bothers your sex drive?
Surprisingly, the latest studies show that Chronic endurance training with high volume can reduce the libido in men. The growing number of evidence that researchers like Dr. Anthony Hackney is directed, indicates that Chronic training with a high volume is a risk factor for hypogonadism induced by training.
This article breaks down science, what it means for athletes and how to form cleverly without affecting their sexual health.
Testosterone: The most important connection between perseverance and libido
What is testosterone?
testosterone is a primary androgenic hormone that is made in the tests (men), ovaries (women) and adrenal glands.
The testosterone functions include:
- Regulate libido and sexual function
- Stimulating muscle protein synthesis
- Supporting bone mineral density
- Influence the mood, energy and cognitive function
- Leading spermatogenesis (sperm production)
Deterring testosterone:
“Resting testosterone” refers to the hormone level measured in a calm, non -stimulated state. It is usually drawn Early in the morning (7:00 a.m. – 10:00 p.m.) After more than 8 hours of fasting without recent movement, alcohol or sexual activities. This is when the values naturally reach their peak due to daily rhythms.
Clinical testosterone areas (men)
| Age group | Total testosterone area |
|---|---|
| 19–39 years | 300–1000 NG/DL (10.4–34.7 NMOL/L) |
| 40+ years | A decline of ~ 1% per year is common |
How endurance training affects male libido
Dr. Anthony Hackney and colleagues carried out one of the first large -scale studies to examine how Endurance training affects the male libido.
Study summary:
- Participant: 1,077 healthy, physically active men
- Procedure: Online survey Assessment of training habits, practice duration, intensity and sexual libido
Key results
- Men with Higher training intensity and longer weekly duration It was much more likely that they report Low libido.
- Those with Low to moderate training intensity had 2.8-6.9 times Great probability of reporting healthy libido compared to those with the most intense routines.
- Similarly, shorter and moderate athletes reported Better libido values as those who train for the longest period.
Diploma: “Exposure to higher chronic intensive and greater duration of endurance training is regularly associated with reduced libido values in men.” – Hackney et al., 2017
Testosterone trends for long -term endurance athletes
To understand the size of testosterone suppression, Researcher Rated data from 196 Endurance trained male runners And unanimous non-exercise controls. The most important study parameters were:
- Competitive run of ≥ 10 km.
- Training ≥7+ hours a week for at least 1 year.
- Matching controls of Age, BMI and ethnicity.
- Resting Total testosterone measured in the morning after fasting and calm.
Testosterone levels were as Percentage compared to the control personthen layered by Training duration: 1, 2, 5, 10 and 15+ years.
Results: The longer the training, the lower the testosterone is
It turns out that the testosterone test decreases considerably with the year of endurance training:
Years 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 indicates A Emerging effect After 5 years in which testosterone stabilizes chronically low regardless of the further endurance exposure.
Endurance training and low libido: Why does that happen?
1. Testosterone suppression through overtraining
It is known that intensive, longer endurance training suppresses testosterone production. Chronic stress relief A Hormone shift– Cortisol (a stress hormone) while reducing reproductive hormones such as testosterone.
Include consequences:
- Reduced libido and sexual performance
- Erectile dysfunction
- Mood disorders, irritability and depressive symptoms
- Impaired recovery and muscle loss impaired
2. Energy deficiency and red-S
Endurance athletes often enter into a state that is named Relative lack of energy in sports (red-s)– Where the Training energy requirements exceed the food intake.
In male athletes, red-s can be done:
- Low testosterone and low LH/GNRH levels
- Reduced sperm production and libido
- Increased tiredness and impairment of the training adjustment
- Higher risk of injury (e.g. stress fractures, immunosuppression)
Red-S is not just about the calorie intake, but it is about not having enough fuel left to support normal body functions, including sexual function.
Not all movement is bad for libido
It is important to clarify: Moderate movement supports a healthy libido.
The advantages of balanced physical activity include:
- Improved blood flow (essential for erectile function)
- Reduced stress and anxiety
- Higher trust and body image
- Healthy testosterone regulation
It is Chronic exaggeration– Especially with endurance athletes – that is the risk.
How to train more intelligently and protect sexual health
1. Period you your training cycle
Avoid training with maximum intensity and volume every week. Implement Deload weeks Every 4 to 6 weeks to reduce the total training pollution by 40–60%.
- Use polarized training: 80% low medium -heavy, 20% high intensity
- Integrate Restoration microcycles Reduce sympathetic stress
2. Prioritize sleep and circadian hygiene
Poor sleep reduces testosterone secretion and disturbs the HPG axis. Goals after:
- 7–9 hours a night
- Consistent sleep-wake times
- Reduction of the blue light before going to bed
Sleep deprivation can reduce testosterone by reducing 10–15% in just one week (LEECT & VAN CAUTER, 2011).
3. Eat enough to fuel training and recovery
Use tools like:
- EA equation (energy availability) = (Energy consumption – exercise energy consumption) / ffm
- Stop EA ≥ 45 kcal/kg ffm/day for hormonal balance
- Contain sufficient carbohydrates and fats for hormone production
4. Listen to the warning signs
Frequent indicators for overtraining or red-S that influence sexual health include:
- Loss of spontaneous or morning erections
- Sudden drop of libido or sex drive
- Persistent fatigue or irritability
- Difficulties to sleep or recover
- Strength or endurance despite the training
Action step: If the symptoms exist, look for a Sport -endocrinologist Or a provider who is familiar with red-S.
Takeaway: Exercise for performance, not at the expense of libido
The moderate endurance training improves sexual health, but but Too much intensity and duration can harm. As research shows, men were with the most demanding endurance routines Experience a low libido most likely.
The key is the balance – harder and recovers well, eat enough and keep an eye on how your body (and the libido) reacts. If you are an endurance athlete who notices changes in sexual function, it may be time for Use your training burden and recovery practices.
Sources and further reading
- Hackney, AC, Lane, AR, Register-Mihalik, J. & O’Leary, CB (2017). Training of endurance training and male sexual libido. Med Sci Sports Training, 49 (2): 317–323.
- Hackney, AC, the male reproductive system and endurance exercise. Med Sci Sports Training, 40 (8), 1385–1389.
- Hackney, AC & Lane, AR (2018). Low testosterone in male endurance distance runners: effects of years in training. Hormones, 17 (1), 137–139. PubMed ID: 29858867 DOI: 10.1007/S42000-018-0010-Z. Search Google Scholar
