Gynecomastia, commonly known as Man boobs is a condition in men characterized by enlarged breast tissues. Hormone imbalance plays a primary role in this condition while there are many more causes. Workouts for gynecomastia is a controversial topic.
In general workout does not guarantee to eliminate the condition but it does help to reduce the appearance of the gynecomastia or man boobs by improving overall chest muscle tone.
But still, there is hope, because A study conducted by the International Journal of Human Movement and Sports Sciences has concluded that workouts can have a positive impact on hormones and eventually reduce gynecomastia condition in some individuals.
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Written by Gynecomastia.help editorial team. A group of enthusiastic & experienced team in medical.
What is the key?
The key to improving the chest appearance is to reduce the overall body fat. Cardiovascular exercises, Strength training & High-intensity Internal training (HIIT) are highly effective in shedding excess fat away.
1. Cardiovascular Exercises for Gynecomastia
Engaging in exercises like running, cycling, swimming or hiking can reduce overall body fat drastically. Below are some of the workouts that you can try.
- Running or jogging: 20-60 minutes, 3-5 times per week
- Cycling (indoor or outdoor): 30-60 minutes, 3-5 times per week
- Brisk walking: 30-60 minutes, 5-7 times per week
- Swimming: 20-45 minutes, 3-5 times per week
- Jumping rope: 15-30 minutes, 3-5 times per week
- Rowing: 20-45 minutes, 3-5 times per week
- Elliptical machine: 30-60 minutes, 3-5 times per week
- Stair climbing: 15-30 minutes, 3-5 times per week
- Boxing or kickboxing: 30-60 minutes, 2-3 times per week
2. Strength training workouts for Gynecomastia
Strength training also known as resistance training or weight training can help to increase strength, lower body fat and improve overall body composition. Below are some of the exercises you can try.
Squats, Lunges, Deadlifts, Leg presses, Bench presses, Push-ups, Dumbell rows & Shoulder presses
Make sure you have a guidance from workout training specialist to make sure your form and postures are correct.
3. HIIT workouts for Gynecomastia
High-intensity interval training is a highly effective training method for guaranteed fat loss. Many studies have found the effectiveness despite the shorter training sessions.
HIIT is a demanding form of exercise. that involves short bursts of intense exercise with low-intensity recovery periods. below are some of the HIIT workout sessions you can try.
Always consult professional healthcare or a qualified trainer before your new exercise programme. Further, keep in mind that exercise alone will not be able to get your desired appearance. diet coupled with exercise is a must to shed excess body fat content.
Featured Image By Harry Chase, Los Angeles Times – https://digital.library.ucla.edu/catalog/ark:/21198/zz0002qdn6, CC BY 4.0, Link