We know you’re committed to your weight training, but if you ever want to start a family, make sure to include cardio workouts in your fitness routine.. A recent study published in the Journal of the Society for Reproduction and Surgery suggests that “running at moderate speed for 30 to 45 minutes, three to six days a week,” was enough to increase the participants’ sperm quality.
In the study of 280 healthy males at the Urmia University in Iran, subjects were randomly assigned to moderate-intensity continuous training, high-intensity continuous training, or high-intensity interval training workouts, or a control group that didn’t exercise, and then looked at their semen quality at the end of a 24-week study. The study results found that moderate exercise out-performed the other two groups whose participants were doing more intense workout seccions. In other words, running until you’re about to collapse is not going to help your fertility.
Keep in mind that you’ll have to continue your cardio workouts if you wan the reproductive benefits to last. The researchers the increase in sperm quality only lasted for a month, which means for consistent results workout would have to be continuous.