Skyrocket Your Testosterone: The 1:9 SSIT Workout Secret
Summary
TLDRIn this video, the host introduces a study on Short Sprint Interval Training (SSIT) to naturally increase testosterone by over 11% in just 7 weeks. The method involves sprinting for 6 seconds, resting for 54 seconds, and repeating this four times with a 2-minute break between sets. This technique not only boosts testosterone but also reduces cortisol levels, leading to decreased inflammation and stress. Viewers are encouraged to warm up and stretch before attempting the sprints, and alternatives like stationary biking are suggested for those unable to sprint. The video promises significant improvements in VO2 max and overall health with consistent practice twice a week.
Takeaways
- 🏃♂️ The study introduces 'Short Sprint Interval Training (SSIT)' as an effective method to naturally increase testosterone levels.
- ⏱️ SSIT involves sprinting for 6 seconds followed by a 54-second rest period, repeated four times with a 2-minute break between sets.
- 🔁 The exercise routine should be performed in six sets, taking approximately 40 minutes to complete.
- 📈 The study found that this training method increased testosterone levels by over 11% within 7 weeks.
- 📉 Along with testosterone, it also reduced cortisol levels by over 10%, which can lead to decreased inflammation and stress.
- 💪 The increase in testosterone can result in increased muscle mass and fat burning.
- 👟 It's important to warm up and stretch properly before starting the sprints to prevent injury.
- 🚴♂️ For those unable to sprint, a stationary bike can be used as an alternative with the same timing principles.
- 🗓️ The training should be done twice a week, ideally on Mondays and Fridays.
- 🏅 An alternative '3 to 1 ratio' is suggested for increasing VO2 max by over 8% in trained athletes, which could be even more beneficial for individuals with lower VO2 max.
- 👋 The video ends with a reminder to enjoy the exercise routine and look forward to the benefits.
Q & A
What is the main topic of the video?
-The main topic of the video is about a study that shows how to naturally increase testosterone levels by over 11% within 7 weeks using a specific exercise method called Short Sprint Interval Training (SSIT).
What is Short Sprint Interval Training (SSIT)?
-Short Sprint Interval Training (SSIT) is a high-intensity exercise regimen where you sprint for 6 seconds and then rest for 54 seconds, repeated four times, followed by a 2-minute rest before repeating the cycle. This is done for six sets over the course of 7 weeks.
What is the ratio of sprint to rest time in SSIT?
-The ratio of sprint to rest time in SSIT is 1:9, meaning you sprint for 6 seconds and rest for 54 seconds.
How many sets of SSIT should be done according to the study?
-According to the study, you should do six sets of SSIT.
What are the benefits of increasing testosterone levels as mentioned in the video?
-The benefits of increasing testosterone levels include getting more muscular, burning fat, reducing stress, decreasing inflammation, and improving sleep.
How does decreasing cortisol relate to the benefits mentioned in the video?
-Decreasing cortisol levels, which occurs alongside the increase in testosterone, helps in reducing inflammation, improving sleep, and decreasing stress levels.
What is an alternative to sprinting for those who cannot perform SSIT?
-For those who cannot sprint, an alternative is to use a stationary bike, pedaling as fast as possible for 6 seconds and then resting for 54 seconds, following the same pattern as SSIT.
How often should SSIT be performed according to the video?
-SSIT should be performed twice a week, ideally on Mondays and Fridays.
What is the 3:1 ratio mentioned in the video and what does it aim to improve?
-The 3:1 ratio involves sprinting for 6 seconds and resting for 18 seconds. This variation of SSIT is said to increase VO2 max by over 8% in trained athletes.
What is VO2 max and why is it important?
-VO2 max is the maximum rate of oxygen consumption measured during incremental exercise. It is an important indicator of cardiovascular fitness and can significantly improve with the right training, as suggested by the study mentioned in the video.
What is the recommended warm-up routine before starting SSIT?
-The video suggests warming up properly with stretching before starting the sprints to prevent injuries.
Outlines
🏃♂️ Boosting Testosterone Naturally with SSIT
In this video, the host introduces a study on how to naturally increase testosterone levels by over 11% within 7 weeks through a method called Short Sprint Interval Training (SSIT). The technique involves sprinting for 6 seconds followed by a 54-second rest, repeated four times per set with a 2-minute break between sets. This process is to be done six times, amounting to a 40-minute workout. The study, which was a human trial, not only showed an increase in testosterone but also a decrease in cortisol levels, leading to reduced inflammation and stress, and improved sleep. The host demonstrates the exercise and emphasizes the importance of warming up to prevent injuries. An alternative for those unable to sprint is using a stationary bike with the same timing principles.
🚴♂️ Enhancing VO2 Max with Modified SSIT
The second paragraph of the script builds on the initial discussion of SSIT, offering a variation of the exercise with a 3 to 1 ratio of sprint to rest time, where participants sprint for 6 seconds and rest for 18 seconds. This modification is said to increase VO2 max by over 8% in trained athletes, suggesting that individuals with lower initial VO2 max could see even greater improvements. The host reiterates the importance of performing the workout twice a week on Mondays and Fridays for optimal results and wraps up the video with well wishes for the viewers.
Mindmap
Keywords
💡Testosterone
💡Short Sprint Interval Training (SSIT)
💡Cortisol
💡Inflammation
💡VO2 Max
💡High-Intensity Interval Training (HIIT)
💡Muscular
💡Fat Burning
💡Warm-up
💡Stationary Bike
💡Set and Rep
Highlights
Introduction to a study on increasing testosterone levels naturally.
The study involves Short Sprint Interval Training (SSIT), a specific exercise regimen.
SSIT requires sprinting for 6 seconds followed by a 54-second rest, adhering to a 9:1 ratio.
The exercise is repeated four times with a 2-minute rest between sets.
The study demonstrated an 11% increase in testosterone levels over 7 weeks.
Cortisol levels decreased by over 10%, which can lead to reduced inflammation and better sleep.
The benefits of increased testosterone include improved muscle growth and fat burning.
A demonstration of how to perform the sprints and calculate the 6-second duration.
Instructions on how to time the sprints and rest periods accurately.
Emphasis on the importance of warming up to prevent injury.
Alternative for those who cannot sprint: using a stationary bike with the same principles.
The exercise should be done twice a week for optimal results.
A mention of a 3:1 ratio for sprinting and resting to increase VO2 max by over 8% in trained athletes.
The potential for even greater VO2 max increase in individuals with lower initial levels.
The study's findings are based on a human trial, not on mice or other animals.
A reminder to viewers to watch the demonstration carefully for proper execution.
Conclusion and sign-off, encouraging viewers to try the SSIT method for increased testosterone.
Transcripts
hello everyone welcome back to my
Channel June 21st 2024 first day of
summer I have an interesting study I
want to share with you that it's going
to open up your eyes how to increase
testosterone by over 11% within 7 weeks
naturally this is what the study did
okay they first of all it's called short
Sprint interval training ssit not Sprint
interval training short Sprint interval
training you going to Sprint for 6
seconds stop to increase testosterone
it's got to be a 9 to1 ratio in other
words you sprint 6 seconds time 9 is 54
seconds you rest 54 seconds you do the
next
Sprint you do four of these rest 54
seconds between each Sprint four Sprints
then you rest for two minutes and you do
the whole process over again four
Sprints 54 seconds rest 2 minutes you
have to do six sets of
this for 7 weeks and according to the
study it increased testosterone this is
a human human trial this is not Mouse
human trial and increase testosterone by
over 11% and
decreased cortisol by over 10% what's
good about this when you decrease
cortisol you decrease inflammation you
sleep better I mean so many things
happen you're less
stressed and the increase of
testosterone gets you more muscular
burns fat Etc so now I'm going to
demonstrate one you're going to need to
watch you're going to need to watch
because after you sprint you have to
figure out how how far it takes you to
Sprint six seconds about it it doesn't
have to be perfect but 6 seconds around
there you have to figure out the
distance that it takes you to run 6
seconds and you do four Sprints okay so
now you need to watch as soon as you
stop sprinting you click the stopwatch
you go back 54 seconds you do it again
no no less no more you do it again I'm
going to show it to you so you can see
this okay so let's get started
okay start the
stopwatch at 54
seconds I do my next
Sprint for
you do four of these 54 seconds
again for
[Music]
[Music]
one more 54
seconds for
[Music]
[Music]
[Music]
that's it that's set number one now I
rest two
minutes I rest two
minutes and I do the the next set you
have to do six sets of this you you
notice I'm not going 100% but I'm
sprinting not jogging in closing just
remember please warm up good before you
do the Sprints do some stretching warm
up really good so you don't get hurt
number one number
two if you cannot Sprint some people
can't Sprint use a stationary bike put
it
on turn it up a little bit so it makes
it more go to pedal and do the same
principle Real Fast 6 seconds you stop
rest 54 seconds you pedal again 6
seconds you rest 54 seconds you do this
four different four four rep four that's
of this and you rest 54 seconds between
each one then the next set you must rest
for two
minutes you have to do this six times so
it's not it's not it's going to take you
about 40 minutes to do this and you do
it twice a week Mondays and Fridays it
has to be done twice a
week try to add it in there it adds it
really increases your testosterone
according to this
study
also what you can
do is if you look at the study It also
says I want the three ratio which you do
six second
Sprint and you rest 18 seconds 3 to1
ratio you rest 18 seconds you repeat the
process
as you did with the 54 seconds but what
this does it increases your VO2 max over
8% and this is this is in train athletes
it increased about 8% in train athletes
imagine a person that has a low V2 Max
it's going to increase way more than 8%
in seven weeks anyway have a great day I
hope you enjoyed the video see you soon
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