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.

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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.