If health and fitness aren't enough to get you to exercise, how about improving your sex life? Sure, exercise can help you look good and maybe that will help you get more sex, but I'm talking about increasing your potency and making sex more fun. You already know why exercise is so important for your health, but you may not know that studies have found a direct correlation between physical inactivity and a lack of potency. So, exercise can increase your potency, and it can also make your sex life more enjoyable. Here's what you'll need to get the most out of your sex life.
Cardio Endurance - For enthusiastic sex, you'll need to build cardio endurance. It makes your heart strong and keeps your body going. Shoot for 3 or 4 days of cardio exercise like running, walking, swimming or any activity you enjoy.
Muscular Endurance - Sex also requires you to hold...er...occasionally unusual positions for short periods of time, so conditioning your body can be a plus for longer lasting sex. If you're new to strength training, start with a basic strength workout 2-3 times a week or learn more about weight training to see how you can set up your own program.
Strength - As long as we're talking about holding yourself in position, strength is something else you'll need. Your basic strength workout will help you build more strength, just make sure you challenge your muscles with enough weight. You should use enough that your last rep is difficult, but not impossible and, if you're a woman, don't worry that you'll bulk up. Women don't produce enough testosterone to build big muscles, but you will build amazing strength. For more workout ideas, visit my Workout Center.
Flexibility - Being limber can enhance anyone's sex life by making it a bit easier to get into your favorite position with a minimum amount of fuss. Try stretching after your workouts or incorporate a little yoga into your routine. Yoga is also relaxing, which can help you reduce fatigue and get in the mood.
Keep in mind that both sex and exercise have been proven to help reduce stress, so doing both on a regular basis should help you stay relaxed and happy. Exercise also helps increase your sexual desire. Elizabeth Scott, About.com's Stress Guide discusses this in her article, Stress and Sex, pointing out that, "...at times stress can actually prevent us from being ‘in the mood’. With the libido-dampening effects of excessive stress, sex sometimes goes by the wayside." Exercise, along with a healthy diet and adequate sleep can boost your libido so you're up for anything.
Don't forget that sex burns calories. Sure, it has to be fairly vigorous to get your heart rate going, but a 130-lb person can burn about seven calories per five minutes of vigorous sex. Keep it up for an hour, and you'll burn off 88 calories...not bad for having a little fun, plus, you will impress your mate with your incredible endurance.
If you're pregnant, read about Sexual Relations During Pregnancy to find out safe ways to enjoy sex while you're pregnant.
Source:
Penhollow T; Young M. Sexual Desirability and Sexual Performance: Does Exercise and Fitness Really Matter?. Elec J Hum Sex. 2004 Oct; 7.
Tuesday, April 6, 2010
Improve Your Sex Life - Losing Weight Can Improve Your Sex Life
If you’re looking for one more motivation to lose weight, look no further: Recent research shows slimming down can help spice up your sex life!
The best part? When it comes to improving things in the bedroom, a little loss goes a long way.
A study presented at the 2005 annual scientific meeting of The Obesity Society shows a moderate amount of weight loss can have a positive impact on how we feel about our sexuality.
Small Change, Big Difference
Dr. Martin Binks of Duke University in Durham, NC, lead author of the study, reported that subjects who lost just 10 percent of their total body weight felt the quality of their sex lives had markedly improved.
Pinpointing the Problems
The participants -- who were predominantly female -- had an average BMI of 41 at the beginning of the study; their average age was 45. About 75% of the participants reported that they were experiencing sexual problems as the study commenced.
The problems described in the criteria of the study included, but were not limited to: lack of desire and enjoyment, difficulty in performing, and avoiding opportunities for sexual encounters.
Women's Feelings About Their Sexuality Greatly Improved
Women were more likely to report feeling unattractive or being unwilling to be seen naked by their partners than men. At the end of the study, only about 25 percent of women still reported feeling sexually unattractive; they had lost an average of 12 percent of their starting weight.
Researchers found that all problem areas -- from trouble performing to lack of pleasure -- improved significantly as the numbers on the scale decreased. “We saw very dramatic reductions in the number of people reporting difficulty following moderate weight loss,” Binks stated.
Motivation Matters
Binks, a clinical psychologist and director of behavioral health at the Duke Diet and Fitness Center, explained that quality of life improvements can help inspire us to keep losing: “If people experience benefits and rewards from weight loss and healthy efforts, it may help motivate them to continue ..." he said.
Participants experienced the most significant improvement in sexual quality of life during the first three months of the study (coinciding with an average 11.8 percent weight loss), the researchers reported. And the positive results remained constant as participants continued to lose weight.
It's a Guy Thing, Too
Though fewer men than women were tracked during the study, Binks says similar improvements were reported by them. For example, at the beginning of the study, about 19 percent of the male participants said they avoided sexual encounters; at the end, only five percent reported doing so.
This article includes information adapted from a news release provided by Duke University Health System via DukeHealth.org
The best part? When it comes to improving things in the bedroom, a little loss goes a long way.
A study presented at the 2005 annual scientific meeting of The Obesity Society shows a moderate amount of weight loss can have a positive impact on how we feel about our sexuality.
Small Change, Big Difference
Dr. Martin Binks of Duke University in Durham, NC, lead author of the study, reported that subjects who lost just 10 percent of their total body weight felt the quality of their sex lives had markedly improved.
Pinpointing the Problems
The participants -- who were predominantly female -- had an average BMI of 41 at the beginning of the study; their average age was 45. About 75% of the participants reported that they were experiencing sexual problems as the study commenced.
The problems described in the criteria of the study included, but were not limited to: lack of desire and enjoyment, difficulty in performing, and avoiding opportunities for sexual encounters.
Women's Feelings About Their Sexuality Greatly Improved
Women were more likely to report feeling unattractive or being unwilling to be seen naked by their partners than men. At the end of the study, only about 25 percent of women still reported feeling sexually unattractive; they had lost an average of 12 percent of their starting weight.
Researchers found that all problem areas -- from trouble performing to lack of pleasure -- improved significantly as the numbers on the scale decreased. “We saw very dramatic reductions in the number of people reporting difficulty following moderate weight loss,” Binks stated.
Motivation Matters
Binks, a clinical psychologist and director of behavioral health at the Duke Diet and Fitness Center, explained that quality of life improvements can help inspire us to keep losing: “If people experience benefits and rewards from weight loss and healthy efforts, it may help motivate them to continue ..." he said.
Participants experienced the most significant improvement in sexual quality of life during the first three months of the study (coinciding with an average 11.8 percent weight loss), the researchers reported. And the positive results remained constant as participants continued to lose weight.
It's a Guy Thing, Too
Though fewer men than women were tracked during the study, Binks says similar improvements were reported by them. For example, at the beginning of the study, about 19 percent of the male participants said they avoided sexual encounters; at the end, only five percent reported doing so.
This article includes information adapted from a news release provided by Duke University Health System via DukeHealth.org
Friday, February 26, 2010
Trans Fats: The Facts You Need
Understanding Trans Fats
Trans fats seemed like such a good thing once, enhancing the flavor, texture, and shelf life of many processed foods -- from cookies to frozen pizza. Unfortunately, they come with a health risk. Trans fatty foods tantalize your taste buds, then travel through your digestive system to your arteries, where they turn to sludge.
Small amounts of trans fats occur naturally in beef, lamb, and full-fat dairy products. But most come from processing liquid vegetable oil to become solid fat.
As of Jan. 1, 2006, food manufacturers have been required by the FDA to list trans fats on food labels. Health-conscious shopping became a lot easier, but there's more to it than buying products that boast "0 Trans Fats!"
Trans Fats: Recommended Limits
Like saturated fats, trans fats raise LDL "bad" cholesterol and increase the risk of heart disease. But unlike saturated fats, trans fats lower HDL "good" cholesterol and may do more damage, says the American Heart Association (AHA). The AHA advises limiting saturated fat consumption to less than 7% of daily calories and trans fat consumption to less than 1%. Given that a gram of fat has 9 calories, the following are the recommended trans fat limits based on calorie intake:
Trans Fats: Food Categories to Watch Out For
The FDA label ruling and consumer awareness of the dangers of trans fats have led many food manufacturers to reformulate products to reduce or eliminate trans fats. Today you can buy cookies and soft-spread margarine with zero trans fats. But trans fats still exist in some products. Carefully read nutrition labels on foods in these categories. Chose brands that don't use trans fats and are low in saturated fat in these products:
Reach for the product whose label shouts "0 Trans Fats!" and what do you get? Maybe some trans fats. That's because the FDA allows that label on anything with 0.5 grams of trans fat per serving.
As a result, keep in mind this advice:
1. Even if you're a conscientious shopper, it's easy to ingest a significant amount of trans fats without knowing it. A bowl of "trans-fat-free" cereal (that actually contains half a gram) plus a slice of birthday cake at the office and some microwave popcorn in the evening add up quickly.
Trans fats seemed like such a good thing once, enhancing the flavor, texture, and shelf life of many processed foods -- from cookies to frozen pizza. Unfortunately, they come with a health risk. Trans fatty foods tantalize your taste buds, then travel through your digestive system to your arteries, where they turn to sludge.
Small amounts of trans fats occur naturally in beef, lamb, and full-fat dairy products. But most come from processing liquid vegetable oil to become solid fat.
As of Jan. 1, 2006, food manufacturers have been required by the FDA to list trans fats on food labels. Health-conscious shopping became a lot easier, but there's more to it than buying products that boast "0 Trans Fats!"
Trans Fats: Recommended Limits
Like saturated fats, trans fats raise LDL "bad" cholesterol and increase the risk of heart disease. But unlike saturated fats, trans fats lower HDL "good" cholesterol and may do more damage, says the American Heart Association (AHA). The AHA advises limiting saturated fat consumption to less than 7% of daily calories and trans fat consumption to less than 1%. Given that a gram of fat has 9 calories, the following are the recommended trans fat limits based on calorie intake:
Trans Fats: Food Categories to Watch Out For
The FDA label ruling and consumer awareness of the dangers of trans fats have led many food manufacturers to reformulate products to reduce or eliminate trans fats. Today you can buy cookies and soft-spread margarine with zero trans fats. But trans fats still exist in some products. Carefully read nutrition labels on foods in these categories. Chose brands that don't use trans fats and are low in saturated fat in these products:
- cookies, crackers, cakes, muffins, pie crusts, pizza dough, and breads such as hamburger buns
- some stick margarine and vegetable shortening
- pre-mixed cake mixes, pancake mixes, and chocolate drink mixes
- fried foods, including donuts, French fries, chicken nuggets, and hard taco shells
- snack foods, including chips, candy, and packaged or microwave popcorn
- frozen dinners
Reach for the product whose label shouts "0 Trans Fats!" and what do you get? Maybe some trans fats. That's because the FDA allows that label on anything with 0.5 grams of trans fat per serving.
As a result, keep in mind this advice:
1. Even if you're a conscientious shopper, it's easy to ingest a significant amount of trans fats without knowing it. A bowl of "trans-fat-free" cereal (that actually contains half a gram) plus a slice of birthday cake at the office and some microwave popcorn in the evening add up quickly.
Subscribe to:
Posts (Atom)
