Regular running may improve male sexual performance

　　Sports medicine research shows that among aerobic exercises, those endurance exercises that can move the arms and waist and abdomen can best improve the quality of sex. The most typical one is jogging, which can improve the quality of life of 66% of people. A 10-year “Massachusetts” program in the United States male The "Aging" study also found that men who sit for long periods of time have the highest rate of ED, and even brisk walking or jogging for 20-30 minutes a day can have a certain reversal effect on ED. Compared with people who do not exercise, people who run for more than 3 hours a week have about a 30% lower risk of ED, and their sexual ability will be 2 to 5 years younger.

　　Can running improve sexual performance?

　　The Department of Exercise Physiology at Colorado State University in the United States conducted a survey and found that people who like running have sex more often. Other studies have shown that long-distance runners are not only more sexually attractive in appearance, but also more harmonious in their actual sex lives. The reason is that running has the following benefits for sexual life: First, it causes the pelvic muscles and muscles near the vagina to contract, accelerates blood flow, increases tactile sensitivity, and improves the quality of sexual intercourse. Second, it can effectively increase the tension of vaginal and perineal muscles and enhance the pleasure of sexual intercourse. The third is to enhance the muscle elasticity of the abdomen and buttocks, making people more sexually attractive. Fourth, it can produce endorphins in the body, which helps improve mood and enhance sexual excitement.

　　Gou Bo reminded that there are indeed studies showing that moderate exercise can increase the body's sex hormones, especially the testosterone content in men. But don’t overdo it. For example, don’t exercise continuously for more than 2 hours at a time, otherwise it will be counterproductive. He suggested that in addition to running, practice more exercises such as leg kicks and sit-ups to tighten the buttocks, which can also increase the strength of the pelvic muscles and obtain more sexual pleasure. In particular, doing more hip-raising exercises and consciously tightening the thigh muscles can achieve better results. You can also practice this in life by clenching your teeth and consciously contracting your thigh and buttock muscles when urinating or defecating.

　　Preparation for running

　　Various internal organs and limbs of the human body need an adaptation process from a relatively static state to more intense activities. Therefore, people must also make appropriate preparatory activities before running so that the body's physiological functions can work in a coordinated manner while moving.

　　1. Stand with your hands on your hips and move your ankles alternately.

　　2. Half squat, hold your knees with both hands and move your knee joints.

　　3. Lift your legs alternately and move your hip joints.

　　4. Place your hands on your hips and rotate your waist to move your waist.

　　5. Support with one hand, kick your legs forward and backward, and move your hip and knee joints.

　　6. Front and back lunges and leg presses； Press the legs left and right to stretch the leg ligaments.

　　7. Flexion of the upper body forward and backward and slight movements of the upper limbs, etc.

　　Things to note when running

　　1. Posture: Running posture should be reasonable. The upper body should be straight and slightly tilted forward, the shoulders should be relaxed, the elbows should be naturally bent, and the arms should be swinging back and forth on both sides of the body powerfully. During running, your feet should be flexible and run with your entire body on the ground. The stride length does not need to be large, but the stride frequency and stride length should be basically even. Pay attention to the stability of the body's center of gravity and avoid large fluctuations.

　　2. Breathing: Breathing issues during running are very important. Breathing must have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be opened too wide. The tongue can be rolled up to extend the time of air in the mouth and reduce the irritation of the cold air to the respiratory tract. Beginner runners can take two steps and inhale, and three steps and exhale. With each breath, you should pay attention to exhaling as much air as possible from the lungs to increase effective ventilation.

　　3. Strength: No matter what age a runner is, few of them strive to exercise Muscles other than the legs. However, regularly arranging a series of simple upper body strength exercises in daily training will effectively improve the trainer's running ability. The goal is to improve shoulder and arm strength and endurance, as well as abdominal and back muscle strength. By using their arms properly, runners can improve their performance by nearly 12%. The average runner who doesn't know how to use his arms is unlucky. The longer the distance he runs, the more tired his arms become.

　　4. Speed: For a runner, there are many ways to train for speed: go to the track and field and repeat various short distance runs.； do speed games ； Run downhill quickly ； Participate in competitions etc. Speed ​​training is okay for everyone, right elderly It has a greater effect because it maintains gait while also maintaining a good biomechanical structure of the human body, both of which will gradually disappear with age. Many adults who have never run think that they just adapt to jogging at a pace of 10 minutes per mile day after day, regardless of the intensity and speed of running. This is incorrect. (Reference website: cradle.com)