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.

Mistake #1: Doing too much, too soon

“New year, new me” and “this year, I am working on my fitness” often go hand in hand as we start a new year. Although the fitness resolution is admirable, it is easy to overdo your new workout regime if your body does not get the proper rest and recovery between exercise sessions.

“Our muscles and joints need time to rebuild the tiny tears that we create when exercising,” says personal trainer Dalton Wong. “If you don’t give them that, you’re not making the most of your time and your future workouts will start to suffer,” he explains.

Mistake #2: Skipping your warm-up and cool-down activities

Not having enough time is often the number-one culprit of not doing proper warmup and cooldown exercises when we work out. Not only does this time before and after your workout prevent injury, but it also safely manages your heart rate and increases your flexibility. “Activities like stretching, foam rolling and mobility exercises are great recovery tools to reduce injury,” says personal trainer and nutrition coach Briana Bernard.

@mytrainerphil

Always start with a good warmup

♬ original sound – My Trainer Phil

Mistake #3: Only sticking to one type of workout

Whether you found solace in doing yoga three times a week or have signed up for a running club, your physical and mental health are reaping the rewards. So, why should you try different things? Different forms of exercise target different muscle groups, which is why variety in your movement routine is so important.

“When we focus on one type of movement or exercise routine, we tend to neglect other aspects of our bodies, which can lead to injury in the overused areas and/or deficiencies in the underutilized areas,” says yoga instructor Christa Janine.

Image: Pexels

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