How Exercise affects Sperm Count
Exercise and Male Fertility: Why MICT Is Your Best Bet
Exercise is crucial for maintaining a healthy body, which directly impacts male fertility. However, excessive or overly intense workouts can have the opposite effect. If you're aiming for optimal sperm health, adopting the right type of exercise is essential.
The Role of Exercise in Sperm Health
A recent 24-week study evaluated how different exercise types influence sperm quality, dividing participants into four groups:
- Moderate Intensity Continuous Training (MICT)
- High Intensity Continuous Training (HICT)
- High Intensity Interval Training (HIIT)
- Control Group (No Exercise)
Key Findings:
The MICT group showed the most significant improvements in sperm health:
- 8.3% increase in semen volume.
- 12.4% improvement in sperm motility.
- 17.1% better sperm morphology (shape).
- 14.1% higher sperm concentration.
- 21.8% more sperm cells on average.
While these gains were impressive, the benefits began to decline just one week after stopping the exercise program, emphasizing the need for consistent activity.
What Is MICT?
Moderate Intensity Continuous Training involves steady exercise that keeps your heart rate in the "moderate zone," calculated as 50–70% of your maximum heart rate.
Examples of MICT Workouts:
- Fast walking
- Jogging
- Swimming
- Cycling
- Aerobics
- Yoga (See our article: Fertility Yoga for Men)
How to Monitor Your Intensity:
To ensure you're maintaining moderate intensity, use a heart rate monitor, fitness band, or app. Your heart rate should stay within 50–70% of its maximum during the workout.
Recommended Tools
Instant Heart Rate Monitor: HR Monitor App
- Free, fast, and user-friendly.
- Tracks heart rate and stress levels.
- Saves reports for medical consultations.
Consistency is Key
Regular exercise at the right intensity is vital for sustaining the benefits to sperm health. Explore different MICT activities to find the one that fits your lifestyle and keep moving.
By prioritizing MICT and maintaining a consistent routine, you'll be taking an important step toward improving fertility and overall health.
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