The South African became the first person to complete a 100km run in under six hours, with a time of 5:59:20 at the Nardò Ring auto-racing track in southern Italy.

Kubheka beat the record of the previous fastest time of 06:05:35 run by Lithuania’s Aleksandr Sorokin to write his name in the history books.

Meanwhile, Charlie Lawrence and Aleksandr Sorokin both beat the current record, with Lawrence finish with a time of 6:03:47 and Sorokin beating his record with a time of 6:04:10.

“I’m so proud of my performance out there today,” Kubheka said after breaking the record.

“Breaking this record and becoming the first person to run 100km in under 6 hours was not easy – but thanks to adidas’ partnership, belief and bespoke technologies, we made it happen.

“When we combine the best athletes, the right preparation and sports Innovation, anything is possible.”

The post Sibusiso Kubheka breaks six hour barrier in 100k appeared first on SportsClub.

Founded on the principles of connection, health, and community, WCAC has long been a space where runners of all levels come together to grow.

Today, with over 1,000 members, the club continues to build on that strong foundation – and Muneiwa, as Chairperson, is helping to drive its evolution with energy, empathy, and purpose.

She began running eight years ago, looking to stay active and make friends. What she found was more than just a fitness outlet – it was a community.

“I was looking for friends and found a family,” she reflects. Her passion for the people behind the sport led her to take on more responsibility within the club – eventually stepping into a leadership role where she could make a meaningful difference.

One of the most impactful initiatives WCAC has championed under her leadership is #InHerHonour. This weekly Tuesday run serves as a visible stand for awareness, accountability, collective action, and the creation of safer spaces for women. Each August, the initiative culminates in a powerful Women’s Month event that amplifies this message.

“If you’re running with a group of women, you don’t leave them behind,” says Muneiwa. “You adjust your pace, stay present, and run together.”

This culture of care is deeply embedded in the club’s GBV (Gender-Based Violence) policy and its commitment to safe, inclusive environments.

From morning group runs to special events, WCAC continues to foster a space where runners feel protected, connected, and heard.

Recently, the club launched the Chairlady’s Express – a pace run led by Muneiwa in her role as Chairperson. It was designed to encourage women to run together, connect, and have fun.

“We run together, we talk, we listen to music. It’s mostly ladies, and it’s amazing,” she says. The Chairlady’s Express has quickly become a much-loved feature, offering a safe, welcoming, and empowering space for women.

Beyond camaraderie, WCAC is shaping futures. Through its youth development programme, the club supports over 60 children – many from under-resourced communities – with coaching, mentorship, and encouragement.

Some are already competing at the provincial level. More importantly, they’re gaining confidence, discipline, and a strong sense of belonging.

“Running has helped people through tough seasons,” Muneiwa shares. “We need to document our journeys. If our stories get shared, maybe someone else will be inspired to take their first step too.”

Outside the club, Muneiwa works in the digital transformation space – guiding businesses through change, adopting new technologies, and unlocking value.

She brings the same forward-thinking and people-first approach to WCAC – contributing to a culture of growth, inclusion, and meaningful impact.

Jackie van Niekerk, CEO of Attacq, reflects on the club’s significance: “The Waterfall City Athletics Club is more than a running community – it’s a reflection of the values we believe in at Attacq and within Waterfall City. Muneiwa’s leadership builds on a proud legacy and continues to nurture a space where people feel connected, empowered, and inspired to thrive.”

Muneiwa may not have built the club from the ground up – but through her leadership, care, and commitment, she’s helping to take it even further.

The post Running Towards Change appeared first on SportsClub.

Owning the right (and quality) gear is pretty important when it comes to most sports, but proper trainers are an absolute must for running. Having the right shoes to run in not only protects your feet but can help with cadence and prevent injury. It’s no wonder they’re so pricey – they have a tough job to do and need to last. So, it’s totally understandable why you wouldn’t want to do away with your old faithful pair that have supported you through years of running but once your shoes have given up, it’s time to move on. If you continue to use old trainers, it means it could lead to all those things running shoes are not supposed to do, such as cause injury. Here’s how to know if you need an upgrade:

1. They look worn out

The easiest way to tell if you need a new pair of running shoes is if your old ones are starting to look, well, old. If they appear broken down, torn and stretched out, it might be time to purchase a new pair.

2. They feel unpleasant

If you’re starting to notice your feet and legs feeling more painful than usual after your runs, you have discomfort in your shoes while you run, or any other shoe-related disturbances, it means that your shoes are no longer doing what they need to in order to support you during your training.

3. They’ve hit their mileage

Tracking the total mileage of your shoes can help you to roughly estimate their eventual expiry. Although it won’t be accurate for every shoe, if you’re used to buying from a certain brand or getting a certain style of trainer you can calculate the trends in their mileage, especially when paired with points 1 and 2.

Photography: Unsplash

The post Do You Need New Running Shoes? appeared first on SportsClub.

Staying in shape
with the help of personal trainers, luxe gyms, and endless supplements tends to break the bank more often than not. But what if we told you that reaching your health and fitness goals doesn’t have to cost you an arm and a leg? Say farewell to ridiculously expensive gym costs and supps, because with a little effort, you’ll easily be able to stay fit and healthy for far less moolah. Still skeptical? Here are a few simple ways to grow your savings and your fitness levels all at once.

Walk The Walk
Giving up on the gym to save money means you probably won’t have access to a treadmill, but that’s not the end of the world. After all, what’s better than getting in some fresh air while working out, and doing it at absolutely no cost? Something as simple as walking or running are some of the best ways to increase your cardiovascular fitness. Grab your bottle of water and head out to take a 30-minute stroll or jog around the neighbourhood or at a nearby park that you’re certain is safe. If you are not confident enough or don’t feel safe to go on your own, take a willing friend or neighbour along. The more the merrier!

Move More
If most of your day is occupied with work and other duties, you might find yourself sitting in the same position for hours on end, which is not good for your health, body or fitness. Regular movement also benefits your mental health, as it affects hormone activity and boosts the mood. So go for brisk walks during your breaks, even if it’s just to the kitchen and back. You can also incorporate some exercises while busy with other tasks. For example, while you’re hanging the laundry, do some calf raises. Or do some squats as you wait for the water to boil. And turn the music on and dance your heart out every once in a while. It’s a fun way to get the blood pumping. You might feel a little silly, but you’ll feel so good.

Use What You Have
The gym is usually packed with various equipment that you could use to get in shape. For many of us, that’s not the case at home. And purchasing equipment for your own use could be a bit pricey. But that doesn’t mean you have to give up on your fitness goals. The trick is to use what you have. This includes weighted objects such as filled water bottles or canned food as substitutes for dumb-bells. Or, even easier than that, use your own body. Yes, you heard right. Body-weight training is just as effective in keeping you fit, and it increases endurance and joint health. Some options are variations of squats, lunges, glute bridges, bicycle crunches and mountain climbers.

Guidance At Your Fingertips
Everything is done digitally these days, which makes it so much easier to get access to what you need to achieve your goals, even your fitness ones. If you, like many others, have absolutely no idea where to start, use technology to your own benefit. Platforms such as YouTube, Instagram and Pinterest have many fitness demonstration videos, live sessions or images that are created by some pretty fit influencers. And it’s all for free. Use them as a guide to take you through your workout. It’s almost as if you have your own virtual fitness trainer. What makes this option so great is that you can choose the video that’s more suited to your own fitness level.

Two Is Better Than One
You don’t need a fitness trainer to help you reach fitness goals. All you need is someone who can hold you accountable and push you to give it your absolute all in every workout session. That’s why getting a workout partner isn’t such a bad idea. Just make sure you’re more or less on the same fitness level as your partner, or else you’ll be holding each other back. Nowadays, you don’t even have to be in the same room to train together. Video calls are a convenient option if you and your partner can’t get together.

Get Fit Outdoors
Giving up gym doesn’t mean you have to seclude yourself to your home when you do your workouts. The world is your oyster. Make your training sessions fun by doing something that involves the outdoors. It doesn’t have to cost a lot, or even anything for that matter. Perhaps you could go for a hike at a trail that has beautiful views of the mountains and greeneries. Or if you have your own bicycle, you could go for a ride, whether in your hood or somewhere more scenic. You can also switch out your usual walking route for a walk or jog along the beach. Enjoying the view while breaking a sweat makes any workout so much more bearable. And making your workouts enjoyable is the best way to motivate you to keep going.

Shakes & Supps
What is a fitness junkie without their protein shakes and supplements? But, the truth is these products could make a big difference to your savings if you cut them from your expenses. Of course, something such as protein is a must, not only for fitness fanatics, but even those who don’t work out. Hence the popularity of protein supplements. Well, what if we told you that you can get an adequate amount of protein in by adjusting your diet? It’s indeed true that you can replace those expensive shakes with something we all enjoy: food. A balanced diet goes a long way when it comes to your health. Something such as hard-boiled eggs, nuts, tuna and double-cream yoghurt are good replacements for protein shakes. Fruit and veggies that are high in protein include spinach, sweet potato, avocado and guava. Make your own smoothies with these ingredients or others that are rich in proteins. The key is to keep it balanced and to be aware of what your body needs.

Words by Bianca Muller
Photo by Tomasz Woźniak on Unsplash

The post Cheaper Alternatives To Your Fitness Expenses appeared first on SportsClub.

PRE-WORKOUT

1. Fuel Up
Does your car run well on empty? No, it splutters and shudders and eventually comes to a halt in the middle of the road. Your body will do the same if it’s not properly fuelled. If there’s no energy going into your body, there’s no energy coming out. Keep your pre-workout snack small to avoid feeling sluggish (and a possible upchuck mid-workout), and include complex carbs, some protein and fat. There’s no hard-and-fast rule for when to eat, but 1–3 hours before your sweat session should be sufficient. And don’t forget to wash it down with plenty of H2O (See ‘Drink Up!’).

2. Raise Your Body Temperature
Back to the car analogies – do you start your car on a cold morning and immediately, start revving the engine? No, because it will most likely blow. As will you if you don’t ease yourself into a workout. Whether your fitness activity of choice is running, cycling, CrossFit or HIIT, you need to warm up your heart and your muscles beforehand in order to get them primed for what’s to come. Start off with an aerobic activity, such as an easy jog, bike or even jumping jacks for five to 10 minutes – start off slow and gradually increase your pace and effort to get your heart pumping.

3. Mobilise Your Muscles
Many people get the order of stretching and warming up mixed up. Don’t jump straight into stretching with a cold body, as this can actually increase your risk of injury. With warm muscles, stretch out at least the areas you’ll be using in your workout, if not your whole body. Once you’ve done a general warm-up, your muscles are more elastic, which is an ideal time to do static stretching to help loosen any stiffness and provide flexibility that will increase performance.

4. Prep Your Body For What’s To Come
Oh, you thought a quick jog and a few stretches would do it? A sport-specific warm-up is key to maximising your workout. The first part of your workout should be a ‘watered-down’ version of what you’ll be doing – for example, lighter weights or lower intensity. Prepare your body for what’s to come: Going for a run? Running drills will prep your ankles, calves and hips. Weightlifting? Grab a light dumb-bell or barbell and slowly build your way up to your working weight. This will get the specific muscles and joints firing, which will boost performance and ward off injury.

POST- WORKOUT

1. Cool Down
Instead of jumping straight off the treadmill and rushing out the door, let your heart rate come back down to Earth by taking five or so minutes after your workout to cool down. Grab a foam roller and roll out your muscles, do some light stretches, or a sport-specific cool-down (another watered-down version of your workout at a very reduced intensity, such as walking on the treadmill). This works wonders in returning your nervous system to its pre-workout state, while still promoting blood flow to your muscles, aiding in proper recovery post-workout.

2. Refuel
We’re often told to scoff down some protein within a 30-minute window of working out. While protein does help to build and repair muscles after a good session, there is no need to overdose on whey while you’re still dripping in sweat. A healthy snack or meal containing protein and carbs up to three hours following a workout is more than sufficient to replenish your muscles’ glycogen stores to help your body recover better.

3. Heat Things Up
Conventional wisdom tells us that ice is the best way to recover or heal after a tough workout, but good news for those who dread the idea
of an ice bath to soothe sore muscles (note, not injuries): New studies show warmth is best. Ice will stop pain and inflammation, but also delay healing. Warmth promotes blood flow to the area, which helps flush out toxins in the muscles and promotes healing in the long run. Run a hot bath or use a heat pad on affected areas before bed.

4. Snooze And Win
While you’re sleeping, your pituitary gland releases growth hormones that help to repair and rebuild muscles, helping you to reap maximum toning and weight-loss advantages of the hard work you put in at the gym. Not only that, but not getting enough Zs will have the opposite effect and actually make your body crave sugary, fatty foods and store any excess energy as fat, thus undoing any effort you put into your fitness regime.

Words by Andrea Robertson
Photography: Pexels

The post Maximizing Your Fitness Regime appeared first on SportsClub.

Two things that athletes, gym goers and workout newbies will most likely come across during their fitness journeys are exercise trends and an injury or two along the way. Both factors have one thing in common: retro running. It isn’t some old-school form of exercise as you may draw from the name. Instead, it involves you heading backwards – not in time – but while running. If you’ve never heard about this growing trend before, you might think it is somewhat ridiculous. But according to a study by PureGym on trends searched on Google, back-ward running saw a huge 50 percent increase in 2022. And according to various studies, there’s method to retro runners’ madness. We’ve rounded up the pros (and possible cons) to putting your gears in reverse when heading for a run.

Benefits Of Going Backwards

While retro running has seen tremendous growth in popularity, the activity has been around for quite some time. It’s said to have originated in the twentieth century as part of some athletes’ training regimes. Fast-forward an entire century and retro running is an activity adored by many for its benefits. In fact, Dr Robert Stevenson, author of Backwards Running, believes that running in reverse is something that all athletes should incorporate into their fitness regimes.

Lower Impact And Less Injuries
Running forward puts you at risk of knee injuries. Retro running, on the other hand, reduces this risk significantly. Studies published in the Journal of Biomechanics and Proceedings of the Royal Society B: Biological Sciences outline that the feet hit the ground much softer when trotting in reverse, which lowers the impact on the body, especially the knees. This form of running is also often used as a rehabilitation exercise for people with injuries in areas such as the back, ankles, hamstrings and knees.

Perfect Your Posture

Many of us sit hunched over a desk for hours a day. We don’t spend nearly enough effort on maintaining a good posture, which can take its toll on our bodies. This is where reverse running can actually make a difference. Since running backwards requires you to be in a more upright position, you’ll not only walk away with healthier knees but enhanced posture, too.

Calorie Torcher

A local study published in the International Journal of Sports Medicine found that retro running burns 30% more calories than the normal form of running. This means that running in reverse is a great tool for weight loss if that is your goal.

Good For The (Forward Running) Economy

In simpler terms, running backwards can improve your forward running. The results of a study published in the Journal of Strength Conditioning Research showed that going retro leads to higher muscle activity and activation of the heart and lungs than running forward. After only five weeks of retro running, participants in the study increased their forward running economy. Athletes can therefore use this activity as a tool to better their overall performance in forward running.

More Muscle

Another benefit of backward running is that it strengthens the leg muscles, including the shins, calves and quads. It also creates a muscle balance between the anterior and posterior areas in the legs (the quads, calves and hamstrings), which is often hard to achieve.

Practise Makes Perfect

Of course, there are a few drawbacks to retro running, too. For starters, we reckon it’s only the gutsy and highly confident among us who would brave the neighbourhood in reverse. The likelihood of getting a couple of stares is inevitable. And then there’s the risk associated with not being able to see where you’re going, which could lead to injuries. But if you’ve warmed up to the idea of retro running, there are some steps you could take to do so safely. Start off either on a treadmill or in an area where the surface is flat and the terrain isn’t too crowded with people or objects for you to trip over or collide into. With your arms close to your body, start running backwards in a slow and controlled pace by pushing from the balls of your feet. Avoid landing heel first. Slowly increase your pace as you get more comfortable with the movement.

Words by Bianca Muller
Photo by Venti Views on Unsplash

The post Running Backwards appeared first on SportsClub.

There is no doubt that Padel took South Africa’s middle- and upper-class suburbs by storm in the last few years, but the game is now facing an all too familiar, and predictable, jolt in its development in the country, held back by its own hubris.

Padel is a mix of tennis and squash and has had a global explosion in the last decade or so.

It is easier to play than those two sports, more social and quite a good watch. It first came to South Africa around 2020 and, perhaps not surprisingly, the first courts were at the exclusive Val de Vie estate in Paarl.

Soon the craze caught on and there were courts popping up all over South African cities, with a reported 600 at 206 clubs to date. There are plans for plenty more too.

But beware where you put your investment Rands, because this trend is also beginning to taper off and the sport will have real issues expanding beyond its estimated 100 000 players in the country.

A few years ago, figures suggest courts in the country were operating at around 70% occupancy and delivering very good returns for those who invested in them.

But that has since dropped to around 30%–50%, depending where they are situated.

Yes, there are more of them, but that is a lot of downtime for the courts as the sport struggles to get mainstream pick-up from players in the country.

But is there any real surprise when an hour on the court costs upwards of R400, some as high as R750?

For a small minority, that is an acceptable amount of money, especially when you split it between the four players on the court.

But for others, and a good chunk of the country’s population, it is a fortune for an hours’ entertainment.

It is a sport that has yet to find a way to go ‘mass market’ and that means only a small percentage of the country will ever be able to afford to play.

And of those who can afford it, the number is likely quite small that actually will take the sport up.

At the moment we are sitting at around 0.17% of the total population (best case scenario), and it is hard to see how it significantly rises above that.

It is a shame because it is a fun sport that is quite easy to play and which would no doubt appeal to a broad range of South Africans given the opportunity.

And therein lies the rub. Opportunity.

At the moment it is another sport that is out of reach to the vast majority of South Africans, who are priced out of playing it.

You can pay an annual membership of R2 500 to Padel Africa that will give you access to many courts at ‘only’ R300–R565 per hour.

Oh, and five free racket rentals. Nowhere have I seen any attempt to take the sport to disadvantaged areas, or try and grow it outside of South Africa’s top 5% of earners.

And for that reason there is little chance it will grow much in the future.

But I guess the thinking is, if your potential client base in less advantaged areas cannot afford to play, why bother teaching them the game? A lesson that has not been learnt from tennis.

The post Padel Craze Follows Predictable Path appeared first on SportsClub.

The 138th edition of Wimbledon will mark the introduction of artificial intelligence which replaces line judges.

Following tests at the 2024 tournament, the All England Lawn Tennis Club made the decision to apply live electronic calling to counteract human error.

Rising 20-year-old tennis star Isabella Kruger, who is the daughter of late 1995 Rugby World Cup-winning flanker Ruben Kruger, believes the use of technology is great for the development of the game but ideally would like to have the best of both worlds.

“With the technology, I know that some players have complained about it but it’s probably a little bit more accurate than people judging the lines,” Kruger told SportsClub, having returned to South Africa after a busy time travelling within the United States.

“I think a good mix would be the use of technology and line judges – that would be great!”

Kruger, who reached the quarter-finals of the Girls’ Singles draw at Junior Wimbledon in 2022, attained a career-high ranking of No.330 in the world during that same year.

“My run at Wimbledon a few years ago was an amazing experience and hopefully in the near future I can play there again,” Kruger said.

“Even though I played in the Juniors event, the atmosphere was amazing and playing on those courts was really special.”

Since Kruger’s breakthrough performance at SW19, she had to contend with some injuries which have stalled her progress and is currently No.835 in the WTA singles rankings.

In 2024, she competed for South Africa in the Billie Jean King Cup in Kenya as well as the African Games.

Kruger’s older sister, Zoe (22) is also an accomplished player and the siblings are tipped to become the face of South African women’s tennis.

On the men’s side of the sport, Lloyd Harris is South Africa’s sole singles participant at Wimbledon this year.

After an injury-ravaged few seasons, coupled with wrist and back surgeries, Harris will look to improve on second round appearances in 2021 and 2024.

In terms of contenders for the trophy, Jannik Sinner (left) returns from his doping-enforced ban to stake a serious claim for his maiden Wimbledon title.

The 23-year-old, who marked his comeback at the Italian Open, has never advanced beyond the semi-finals. Spaniard Carlos Alcaraz, who is the defending champion, is always a threat.

Last year, he defeated Novak Djokovic in straight sets to claim his maiden Wimbledon crown. Of late, the Serb has not been at the peak of his powers but cannot be written off on grass.

In the women’s draw, defending champion Barbora Krejcikova (right) will have her work cut out to emulate her exploits in 2024.

The Czech overcame Italian starlet Jasmine Paolini in three sets to clinch her first Wimbledon title and second Grand Slam.

Aryna Sabalenka is set to challenge on the grass this time and starlet Mirra Andreeva could also go deep.

“I would say Sabalenka for sure because she has one of the best chances in any tournament she’s competing in at the moment,” said Kruger of her imperious form.

“Aryna has a really big ball and I think opponents will struggle with that on the grass.”

Having won the US Open once and Australian Open twice, getting past that elusive semi-final stage will be at the forefront of the top-ranked WTA player’s mind this time.

In terms of Andreeva, who is two years Kruger’s junior but has already won two WTA 1000 titles and hit a career-high ranking of No.18 as of March 2025, Kruger noted, “Mirra is also doing amazingly well and I always have to root for one of the young ones.”

Kruger also believes Wimbledon is set to bring out the best in the home-grown players.

“There are always some British players that do well on their home grounds and I’m hoping to see Katie Boulter go far,” said Kruger.

The post Wimbledon’s New Dawn appeared first on SportsClub.

The North Face asked some athletes what Trail Running meant to them and Jennifer Lichter said that “Running is like meditation. Only faster” and Zach Miller believes that “You have to run with nature, not against it”, which drives home the realisation of what trail running means to athletes, and reminds us that everyone runs for different reasons, which is one of the wonderful things about Trail Running.

Another great thing is that trails are for everyone, from trail running athletes looking to capture their next FKT (fastest known time), seasoned hikers and climbers looking to conquer the next challenge, to weekend adventurers taking some time out, and first-time hikers looking to explore. Discover Your Trail aims to inspire all.

The North Face Trail Running collection honours trail runners at their best. The innovative technology and deeply considered gear that make up The North Face Trail Running ranges, are inspired by the some of the most iconic trails that continue to inspire The North Face athletes. The Run Wind Jackets, Sunriser running apparel and the incredible VECTIV™ Footwear range, bring a sense of confidence and excitement, while still allowing you to fully experience the beauty and serenity of trail running.

The North Face’s VECTIV™ tagline is “Power Further” and every runner understands why the moment they put on a pair of these Trail Running shoes. VECTIV™technology turns energy into momentum to propel you forward. The 3D Plate and Rocker Midsole combine to reduce impact by 10%, with no compromise on energy efficiency. The Rocker Midsole optimises foot strike and forward momentum, while the 3D Plate provides propulsion and stability, and the SurfaceCTRL™ Grip Outsole surefooted confidence on any terrain.

The North Face’s VECTIV™footwear technology effortlessly combines stability, traction and enhanced cushioning for overall comfort, support and solid confidence in each stride.

The Discover Your Trail campaign from The North Face focuses on what benefits there are to Trail Running, and what Trail Running means to individual runners, of all abilities and experience levels, and encourages all to get out there and #NeverStopExploring the trails.

There’s a trail for everybody. Discover yours.

#DiscoverYourTrail #NeverStopExploring

The North Face continues to be obsessively devoted to providing the best gear for athletes, modern-day explorers and urban adventurers alike. Proprietary technology and a deep understanding of truly great performance gear make The North Face the logical choice for those who need to stay warm, dry and stylish.

Follow along on social media for more news and product features @thenorthfacesouthafrica #NeverStopExploring #TheNorthFaceSouthAfrica

The post Discover Your Trail with The North Face trail running appeared first on SportsClub.

Whether you’re working out in the gym, or ‘working out’ with someone you’re attracted to, sweat has been a familiar companion on our physical journeys. It’s the body’s way of cooling down after exertion.

Of course, it doesn’t take a rocket scientist to deduce that getting your sweat on absolutely impacts what goes on between the sheets. Exercise delivers a host of physical and psychological rewards that pay off in
the bedroom.

Flex factor

According to US researcher Lia Jiannine, obesity and inactivity have led to an increasing number of people with sexual dysfunctions: 43% of women vs. 31% of men. In a study involving 133 participants, Lia found that the more physical strength women possessed (and/or perceived themselves to possess), the more likely they were to have a greater number of sexual partners.

Another study of 300 married women found that exercise played a significant role in their overall sexual satisfaction (including lubrication, reaching orgasm, frequency of sexual desire and intercourse), leading the author to conclude that exercise could be a solution for sexual dysfunctions such as dyspareunia (pain during sex), and hypoactive sexual desire disorder (little or no interest in sex), which affects 32% of women.

So, how does it work? Regular exercise supports the nervous system, enhancing the relaxation response – which is important, because we’re less likely to feel sexual when we’re stressed. The nervous system also plays
an integral role in sexual arousal (specifically, the dopaminergic and serotonergic systems, if you want to get nerdy). It also improves blood flow to the vagina, which can boost natural lubrication and sensitivity.

Resistance training builds muscle tone and endurance, allowing for more strength and stamina during sex, while yoga and/or stretching increases flexibility (hello, Kama Sutra), while helping to reduce stiffness as well as discomfort. Physical activity also surges testosterone levels in both men and women (yes, testosterone is closely linked to sex drive in women, too).

We’re less likely to feel sexual when we’re stressed

Mood-boosting benefits

Beyond the physical effects, exercise also impacts the mental and emotional side of intimacy. Working out is a proven stress-buster, lowering cortisol levels and flooding the brain with endorphins for an instant mood lift. Research indicates that regularly engaging in aerobic exercise can provide a multitude of benefits, including reducing overall stress and tension levels, promoting a more stable and elevated mood and enhancing sleep quality. Exercise also boosts self- esteem by improving body image and perceived physical fitness.

The link between confidence and sexual pleasure is supported by
a study published in the Archives of Sexual Behaviour, which found that women’s belief in their capabilities and entitlement to pleasure (i.e. self-esteem) significantly impacted their ability to experience sexual gratification.

Hitting a healthy balance

While exercise brings clear benefits to one’s sex life, there is such a thing as too much of a good thing. Over-training can deplete energy levels, disrupt hormones and increase stress and fatigue – none of which cultivates passion in the bedroom. Aim for 30 to 60 minutes of moderate activity most days for an optimal fitness-sex boost.

With dedication to your overall fitness as well as some focused sexercises, you can boost your stamina, control and confidence to enhance both the physical and emotional rewards of your sex life. Getting sweaty and staying active doesn’t just lead to better health – it cultivates even better intimacy, too.

Your “sexercise” cheat sheet

While most workouts contribute to better sex in some way, certain moves, stretches and exercises directly target the pelvic muscles and techniques that can take your intimate escapades to new heights.

1. Kegel exercises: Contracting and releasing the pelvic floor muscles (the ones that you squeeze to stop urine flow) tones the pubococcygeus (PC) muscles, improves blood flow and could o2pen up more intense orgasms.

2. Hip openers: Hip flexibility makes many sex positions more accessible. Moves such as the runner’s lunge, squats and the pigeon pose in yoga help 3increase hip mobility.

3. Back flexibility: The flexibility of your spine affects everything in your body. Yoga stretches such as cat/cow, revolved abdomen pose and child’s pose release tension.

4. Core strength: Having a strong core gives you more stability and control between the sheets. Working on your plank, bridge pose, and using a stability ball are great ways to build core strength and endurance.

By Robyn Mclarty
Photography: Gallo/Getty Images

The post The frisky benefits of working out appeared first on SportsClub.