Contents:
- Medical Video: Top 5 Foods That Increase Sperm Count
- Why can cardio exercise increase sperm?
- What cardio exercise can you do?
- Be careful, excessive cardio exercise can actually damage sperm quality
- How often is ideal cardio training?
Medical Video: Top 5 Foods That Increase Sperm Count
Sperm quality is one of the important factors that influence the success of pregnancy. Sperm can be considered healthy and of good quality if it has a normal shape, amount, and motion. If there is only one abnormality of the three factors, the risk of a man becoming infertile or even barren can increase. One way to increase quality sperm is exercise - especially cardio.
Why can cardio exercise increase sperm?
The good and bad quality of sperm depends a little on heart health. The heart is responsible for delivering blood to all tissues and organs. The stronger your heart is, the better it is to work on its responsibility to drain oxygenated blood throughout the body, including the testicles as a place to produce sperm and semen.
Cardio exercise is a type of exercise that specifically aims to increase stamina and strength of the heart and lungs. The reason is that exercise requires a high and fast burning of energy through dynamic and repetitive movements, such as running, swimming, or jumping rope. Therefore, a consistent cardio exercise session will also have a positive impact on the quality of your sperm.
A study by Maliki and his team at Urmia University of Iran involved 280 healthy men. They were randomly asked to do cardio with varying intensity, from low, medium, to high. Besides those who were asked to exercise, there were also those who were grouped as people who did not exercise regularly.
About six months after the study began, the quality of their semen was measured. The result, pthose who regularly exercise are known to have the best semen quality compared to those who do not exercise. Sitting for a long time, such as watching TV, will reduce sperm count.
What cardio exercise can you do?
According to a study from the Journal of the Society for Reproduction and Surgery, routinely running 30-45 minutes every week is useful for improving sperm quality and male fertility.
But if you don't like running, you can choose other types of cardio, such as swimming, jumping rope, going up and down stairs, brisk walking, cycling, and hiking. All these sports are as effective as running to help stimulate heart and lung fitness.
Be careful, excessive cardio exercise can actually damage sperm quality
Even though the benefits are very tempting, it is still important to pay attention to the intensity and frequency of your exercise. Exercising too hard will turn to endanger the health of the body, ranging from fainting, decreased sperm quality, to cardiac arrest at risk of death.
The research above suggests that even moderate intensity cardio exercise has been effective for increasing quality sperm.
How often is ideal cardio training?
According to experts, you are advised to practice cardio three times a week. Each exercise session should be carried out with moderate intensity, approximately in half an hour. You can choose to run, jump rope and swim. In order not to get bored, you can change the type of exercise. For example this week jump rope, next week swim, and so on. The important thing is you choose cardio training.
If you are working on offspring, you should avoid vigorous exercise every day. Especially cycling. Although healthy, cycling too long and too often may endanger the quality of sperm due to an increase in temperature in the area of the testicles and penis. Temperature that is too hot can indeed kill male sperm cells.
