Can running improve sexual function?

Everyone has normal physiological needs in their body, and these physiological needs need to be relieved through sex. When having sex, male sexual ability is also a particularly important influencing factor. If the male sexual ability is not strong, the sex time will be shortened and the sex experience will become bad. Running is a very good way to exercise because it can effectively promote body detoxification, but does running have any effect on promoting sexual function?

Can running improve sexual performance?

The Department of Exercise Physiology at Colorado State University in the United States once conducted a survey and found that people who like running have more sex. 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 sex life: First, it contracts the pelvic muscles and muscles near the vagina, speeds up blood flow, increases touch sensitivity, and improves the quality of sex. Second, it can effectively increase the tension of the vaginal muscles and perineal muscles and enhance the pleasure of sexual intercourse. The third is to enhance the elasticity of the abdominal and buttocks muscles, making people more sexually attractive. Fourth, it can produce endorphins in the body, which helps improve mood and increase sexual excitement.

Gou Bo reminded that there are indeed studies showing that moderate exercise can increase the body's sex hormones, especially the testosterone level 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, practicing more exercises to tighten the buttocks, such as leg squeezes and sit-ups, can also increase the strength of the pelvic muscles and obtain more sexual pleasure. In particular, doing more hip-lifting exercises and consciously tightening your thigh muscles can achieve better results. You can also practice this in your daily life by clenching your teeth when urinating or defecating, and consciously contracting your thigh and buttocks muscles.

Preparation for running

The human body's internal organs and limbs need an adaptation process from a relatively static state to a more intense activity. Therefore, people should also do appropriate warm-up exercises 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, support your knees with both hands to move your knee joints.

3. Raise your legs alternately to move your hip joints.

4. Put your hands on your waist and rotate your waist to exercise your waist.

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

6. Stretch your legs by doing lunges forward and backward; stretch your legs left and right to stretch your leg ligaments.

7. Bending the upper body forward and backward and slight activities of the upper limbs, etc.

Notes on running

1. Posture: The running posture should be reasonable. The upper body should be straight and slightly leaning forward, the shoulders should be relaxed, the elbows should be naturally bent, and the arms should swing back and forth vigorously on both sides of the body. When running, both feet should move elastically with the whole foot touching the ground. The stride does not need to be large, but the step frequency and stride should be basically kept even. Pay attention to keeping your body's center of gravity stable and avoid large ups and downs.

2. Breathing: Breathing during running is very important. Breathing should 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 prolong the time the air stays in the mouth and reduce the irritation of the cold air to the respiratory tract. Beginners can adopt the method of inhaling every two steps and exhaling every three steps. With each breath, pay attention to exhaling as much gas as possible from the lungs to increase the effective ventilation volume.

3. Strength: Regardless of the age of the runner, few people make an effort to strengthen muscles other than the legs. However, regularly arranging a series of simple upper body strength exercises in daily training will effectively improve the trainee's running ability. The goal is to improve strength and endurance in the shoulders and arms, as well as the strength of the abdominal and back muscles. By using their arms properly, runners can improve their performance by nearly 12%. Ordinary runners who don't know how to use their arms are unlucky. The longer the distance they run, the more tired their arms become.

4. Speed: For a runner, there are many ways to train speed: go to the track and repeat various short-distance runs; play speed games; run down a hill quickly; participate in competitions, etc. Speed ​​training is suitable for everyone, but it is more effective for the elderly because it maintains gait while also maintaining the body's good biomechanical structure, both of which will gradually disappear with age. Many adults who have never run think they can simply adapt to jogging at a 10-minute-per-mile pace day after day, regardless of the intensity or speed of the run. This is incorrect.