By Thomas Fahey, EdD and Steve Blechman
This program is designed to improve blood vessel health, increase blood testosterone, cut body fat and improve metabolic health— all of which boost sexual performance. Regular physical activity is more important than physical fitness for promoting metabolic and sexual health. Try to do something active every day: get off the bus early and walk a couple of blocks to work, do your own yard work, go for a walk at lunch, or take your wife or significant other dancing.
Try to do aerobic exercise for at least 30 minutes every day. It isn’t necessary to do all the exercises at once— walk for 15 minutes in the morning and again at night; walk up several flights of stairs at lunch and hit the gym in the evening. The important thing is to do something active every day.
Lift weights or do resistive exercises two to three days per week. Emphasize exercises that work the muscles of the lower body and abdomen. Some evidence suggests that increasing blood flow to these areas enhances sexual health. Resistance training also increases circulating testosterone concentrations during exercise. Research has shown that testosterone responses to exercise are stimulated by many factors including rest periods between sets, volume of training and amount of muscle mass activated. High-intensity training incorporating short rest periods (less than one minute) between sets produces higher testosterone levels! Also, exercises that activate the most muscle groups such as squats and deadlifts raise testosterone levels to a greater degree. Also, don’t overtrain and spend hours in the weight room! High volume exercise training lowers testosterone. The following is a suggested exercise program that can improve sexual performance and metabolic health.
Monday, Wednesday, Friday
Aerobics: Walk, run, or ride a bike for 30 to 90 minutes.
|Exercise||Sets X Repetitions|
|Squats||3 x 10|
|Deadlifts||3 x 10|
|Roman chair leg raises||3 x 15|
|Side-bridges||3 x 15 seconds, left and right sides|
|Back hyper-extensions with weights||3 x 15|
|Bicycle exercises||3 x 10|
|Bench press (can substitute push-ups)||3 x 10|
|Lat pulls (can substitute pull-ups)||3 x 10|
|Dumbbell rows||3 x 10 each arm|
|Shoulder press||3 x 10|
|Barbell preacher curls||3 x 12|
|Triceps pushdowns||3 x 12|
Aerobics: 30 minutes walking, running, or cycling.
Interval training: Ten sets of one-minute sprints on a treadmill or stationary bicycle, with two minutes rest between each exercise. Alternatively, sprint the straightaways and walk the turns for one to two miles on a standard high school or college track.
Rest: Try to do something active, such as working in the yard, dancing, or hiking with family or friends.