If your fitness routine could also kick up the ‘ole sex life a notch, you’d do it in a heartbeat, right? Well, what are you waiting for? These workouts will get your heart pumping and the you-know-what thumping:
1. Cardio What’s involved: Running, biking, swimming, aerobic step class, power walking. The same old cardio routines can step up your sex life. These include any activity performed for 30-60 minutes a day, where your heart is working at 65%-75% of its capacity (and you can still talk to the person next to you).
Bedroom benefits: Regular cardio workouts build stamina by improving your oxygen consumption. They also boost your body’s ability to bring oxygen into your muscles, which in turn burns calories and breaks down nutrients into energy.
And that helps you in the sack. “Not only will you be able to last in bed without getting tired, but you’ll also recover faster and be able to go again,”
Here’s another benefit: Cardio workouts improve blood flow, which helps not only your heart but also all those naughty bits that become deliciously sensitive when you’re aroused.
2. Interval Training
What’s involved: This is cardio on ‘roids: Whatever you’re already doing − biking, running, power walking − give it your all for 1-2 minutes. Slow down for 2-5 minutes, then speed it back up. Repeat throughout your workout.
Another option: Running hills or stair-climbing. (Do the real thing or set the program on your treadmill, elliptical machine or stair-stepper.) These exercises build quads, hamstrings and glutes, the big muscles used during sex,
Bedroom benefits: Short bursts (or intervals) train your muscles to go full-tilt for brief spurts without petering out.
“When you’re getting close to orgasm and you’re in a great position, you can hold that position without the muscles getting fatigued or cramped,”. “You don’t want to lose the enjoyment of that moment because your muscles are too fatigued to keep going.”
3. Qigong (aka Chi Kung)
What’s involved: Qigong, a close cousin to tai chi combines a series of slow, flowing movements with breathing exercises for a total body workout that improves balance, flexibility and muscle strength. Best of all, qigong is so easy that anyone − regardless of age or fitness level − can jump in and get started.
Bedroom benefits: Along with sculpting your body so you look fabulous naked, one of the more esoteric benefits of a qigong workout is that it promotes the free flow of chi (“life-force” or “energy”). According to Chinese medicine, chi moves the blood, which has obvious advantages in the bedroom.
“If chi is flowing better through your arms and legs, you can bet it’s going to be flowing better through your genitals,” “It’s like opening up the pipes.”
The theory is that blocked chi causes illness, stress and tension, which can certainly put a damper on desire, not to mention performance.
“If your chi is blocked, your joints and muscles can be tight.” Cole explains. And you're probably not breathing very deeply.
“Shallow breathers tend to have more shallow orgasms or they orgasm infrequently or not at all,” he says.
People who do a lot of qigong report more explosive (even multiple) orgasms. And for guys (and the women who sleep with them), there’s the added benefit of rock-hard erections that last longer and spring back faster for an encore performance.
“I’m 47 and I get erections like I’m 22,” Cole says. ‘Nuff said.
4. Cardio Striptease
What’s involved: A sexy dance class in which you work your butt − and your shirt − off. OK, we’re kidding about the shirt. In public, keep your clothes on.
But along with the bump-and-grind choreography, you'll learn some moves “to sex up taking off your clothes,”
Bedroom benefits: You can give your guy the lap dance of his life. Besides toning hips, abs, inner thighs and tush, the class is a workout for the spirit.
It will give you the self-confidence to bare all and move your body in sensual ways that strippers have in spades − no matter your body type.
“The people you’d assume at the beginning of class would never be willing to get up in class and perform the routines in front of the others generally will feel comfortable performing at the end,” Madden says.
She loves to tell a story about a student who got up and started dancing in front of an appreciative crowd at a party.
“At that moment she felt sexy, attractive, powerful and strong,”. “For her, it doesn’t matter what she looks like or what her size is.”
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