An aesthetic body where every muscle is popping has become a standard for male fitness, the pursuit of which often turns a lot of men into fanatics. While regular exercise is undoubtedly beneficial for overall health, like most things in life, moderation is key, as in recent years, concerns have arisen about the potential link between excessive gym workouts and male infertility.
To understand this worrying connection, the team of OnlyMyHealth approached Dr Nisha Pansare, Fertility Consultant, Nova IVF Fertility, Pune, to understand how relentless gym sessions might affect men's fertility and what you can do to strike a balance.
The Impact of Excessive Gymming
A study titled ‘The Impact of Intense Exercise on Semen Quality’ provided insight into how intense training is correlated to reduced sperm count and sperm movement, and increased abnormal sperms. “Regular exercise boosts fertility by enhancing overall health, regulating body weight, and improving hormonal balance. However, excessive workouts, combined with inadequate recovery time and poor nutrition, disrupt the hormonal balance which is crucial for reproductive health,” informed Pansare.
Labelling this phenomenon as ‘Exercise-Induced Hypogonadism,’ Pansare listed the reasons why too much gymming or working out can potentially lead to fertility issues in men:
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- Overtraining: Excessive physical training uses up the body’s natural testosterone levels to fuel the energy required for such sessions and build muscle mass. This can take away from the testosterone required for the body to maintain sperm production and reproductive virality.
- Elevated Body Temperature: Vigorous workouts, especially in hot environments, can elevate your core body temperature. Elevated temperatures in the testicles can hinder sperm production and quality.
- Stress and Cortisol: High-intensity workouts and overtraining also add to your body’s stress levels and can increase the production of cortisol in the body. Elevated cortisol levels negatively impact sperm production as it also decreases testosterone production.
Finding the Right Balance
Pansare recommended, “To manage the risk of infertility due to excessive gymming, gymgoers really need to strike a balance between exercise intensity and duration, prioritise their nutrition and practice cool down exercises after working out. Ultimately, moderation and a holistic approach to fitness are key to maintaining both physical and reproductive well-being, not just for men, but for women as well.”
Also Read: Infertility Among Men: Causes, Symptoms, Treatment
She advised the following steps for minimising your risk of developing infertility if you do train hard for long hours:
- Moderation: Avoid excessive, high-intensity workouts every day, and incorporate rest days into your fitness routine to allow your body to recover.
- Stay Hydrated: Proper hydration is essential, especially during intense workouts, to help regulate your body temperature.
- Nutrition: Make sure that you are eating a balanced diet with the right nutrients that boost reproductive health, including vitamins and minerals like zinc and folic acid.
- Consult a Professional: If you're concerned about how your exercise routine might be affecting your fertility, do not shy away from consulting a healthcare professional.
Pansare’s advice proves the fact that there is no doubt that excessive gymming has the potential to end your lineage. A ripped body considered the epitome of masculinity, might just be your ticket to the bottom of that hill which defines a stereotypical so-called ‘man.’ But Pansare wouldn’t let the topic go until ensuring that her advice does not mean that you stop exercising, or use this as an excuse to not push yourself to work out enough. “It's important to emphasise that moderate and regular exercise is generally beneficial for men's reproductive health. It can help maintain a healthy weight, reduce stress, and improve cardiovascular function, all of which contribute positively to fertility,” she underscored. However, you should also learn to listen to your body, take rest when needed, and seek professional advice to maintain your fitness level without compromising your chances of starting a family.
