Course / Body Fat and Fertility
The relationship between exercise and fertility is best described as a “U-shaped curve.” Too little activity can be detrimental, but so can too much. The goal is to find the sweet spot that promotes metabolic health, hormonal balance, and optimal reproductive function without imposing excessive physical stress.
Key Principles:
The Critical Caveat: Overtraining
Intense, prolonged endurance exercise (e.g., marathon training, high-intensity cross-fit) can be counterproductive. It places significant stress on the body, potentially leading to:
For the vast majority of individuals, a consistent routine of moderate-intensity exercise is the most beneficial protocol for enhancing fertility outcomes. The focus should be on sustainability and enjoyment, not punishment.
Recommended Exercise Modalities:
Defining “Moderate Intensity”:
You should be able to hold a conversation during the activity (the “talk test”). Your heart rate should be elevated, and you should break a sweat, but you should not feel completely exhausted afterward. A good target is 150 minutes of moderate-intensity exercise per week.
Sperm health is a critical, and often overlooked, component of the fertility equation. The quality of the sperm contributes directly to embryo quality and the success rates of IVF. Exercise is a powerful, modifiable factor that can significantly improve semen parameters.
Evidence-Based Recommendations:
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