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Sports and Your Libido: How Exercising (Together) Leads to Better Sex
Are you looking for a way to boost your motivation to work out? How about this: couples who work out together not only have more, but better sex. Regular exercise also leads to a better sex life for single people.
Improve your self esteem and self awareness
Exercise and sports are good for your body and your mind. If you feel like you’re in shape and are satisfied with your athletic performance, this satisfaction also affects other parts of your life. One study found that regular physical activities and a higher fitness level make people feel more attractive and energetic. Sports boost self esteem which makes people feel more desirable. This can have a positive effect on sexual performance.Boost your libido
The benefits don’t stop at self esteem; exercise also increases our libido.
Regular exercise intensifies sexual arousal and physical sensitivity. (1, 2) Sufficient blood flow to the genitals is an important part of sexual desire and the ability to reach an orgasm. Overall circulation improves with better cardiovascular fitness. Plus, when you run, your body releases some of the same hormones it does during sex. Endorphins, also known as “happy hormones,” help relieve pain, lower anxiety, and give you a euphoric feeling. And also not surprising, if you feel better about yourself in general, it improves your sex drive. Not only is the quality of the sex higher, but also the quantity – we become more sexually active. (3)Good to know:
In 2017 a study was published showing too much high-intensity endurance training can lead to a decline in libido for men. One possible reason behind this is overtraining.Strengthen your relationship and reignite passion
Couples can enjoy all the benefits of exercise in their relationship and sex life. Working out together adds variety to your relationship and builds intimacy and trust. Working up a sweat together and celebrating success releases endorphins and brings you closer together. You get to know each other on a different level – both physically and emotionally. All in all, couples who share hobbies are happier long term, which has a positive influence on their sex lives. (4)Workouts for better sex
From theory to practice – check out these workouts for every fitness level as well as fun partner workouts:
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This Might Be the Hardest Dumbbell Workout You Ever Try
Expert Tip: To up the intensity if you don’t have adjustable dumbbells, add a heavy band, do more reps, slow the movement down to create more time under tension, or hold the contracted position of the exercise.
Directions: Add this dumbbell workout to your weekly regimen once per week; do it twice per week with cardio on opposing days if you need a new program. Complete the exercises in Part 1 for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets. Once you’ve completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the triset in Part 2. Complete the exercises for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets for 3 total sets. Beginners should use 20- to 25-pound dumbbells, intermediate lifters can do 30- to 40-pound dumbbells, and advanced can go 45 pounds and higher.The Most Effective Dumbbell Workout of All Time
PART 1: DUMBBELL SUPERSET
A. Single-Arm Eccentric Push Press
Stand with feet at shoulder width, holding a dumbbell in right hand with a neutral grip at shoulder height, elbow bent at 90 degrees. Lower into a quarter-squat, then explode up, driving through legs to press the dumbbell overhead. Pause, then slowly lower to start position. Complete 4-5 reps, then switch sides.
Single-Leg Renegade Row With Eccentric Isometrics Marius Bugge for Men’s Journal
B. Single-Leg Renegade Row With Eccentric Isometrics More - in Fitness
Running Tips to Stay Healthy from Childhood to Old Age
The beauty of running is that you can do it anywhere and throughout your life – as long as your joints cooperate. The list of reasons to run is always growing and this past year more than ever. With lockdowns around the world and people struggling to cope with stress and anxiety, a safe and easy option is to lace up your sneakers and go for a jog.
Whatever your reason is, we’ve got running tips to keep you healthy at any age and guidance on getting your kids into running.
How to Get Kids Running
Most children have the urge to run as soon as they have mastered walking and usually, it’s in the opposite direction of their parents. In fact, this may be one of the first times you do sports with your kids: chasing them down the sidewalk or through a park.
Being active with your kids is one of the greatest gifts you can give them. You’ll teach them to love what their bodies are capable of, which will keep them healthier throughout their lives.(1) The most important thing to remember here is to make it fun. If you’re a runner and you dream of running with your child in a few years, start with games like tag or kick a ball around.
Research shows that 15 minutes of running several times a week is a healthy way to improve fitness levels of primary school-aged children. Aerobic activity is just as healthy for kids as it is for adults as long as it is scaled to their level.5 Tips for Running with Kids
Ready to get started? Here are 5 tips to get you out the door:
1. Mix walking and running
Don’t push kids too hard or they will quickly lose interest. Pay close attention to their
condition and take walking breaks for rest and variety.
2. Add obstacles for fun
Why not climb over a bench or hop-scotch your way across the crosswalk?
3. Ignore distance and time
Don’t look at your watch for these runs. It’s now how far or how fast that matters, but whether your child will want to go with you again.
4. Look for Fun Runs
If your child is interested, signing up for short kids’ races can be a great way to show him or her how much fun it is to run with other children.
5. Mix up the cardio with a scooter or bike
Have your child ride or scoot alongside you when you run. This will keep them active, build their endurance and strengthen your bond with each other.Did you know?
Budhia Singh is considered the world’s youngest marathon runner. At the age of five he ran 48 marathons.From Adolescence to Middle Age
Many people consider this period of time to be the prime running years. You have the energy and flexibility of youth on one end of the age range and the focus and dedication as you get older. It’s also a great time to start running if you haven’t yet. Setting specific goals helps keep you motivated. Why not get that six-pack you’ve always wanted?
If you’ve got a solid running foundation and plenty of distance under your belt, you might consider running a marathon or two during this phase of your life. Marathon performance peaks for elite runners around the age of 35, while casual runners might not peak until they hit 50. (2)Running through old age
Do yourself the favor of warming up and regular strength training. Your joints will thank you. As long as your health allows it, there is no reason why you can’t continue running as you age. You might have to adjust your expectations as an older runner, but staying active has been shown to improve cognitive and cardiovascular health. (3) It’s great for your health and also makes you feel younger and more energetic, which is great for your emotional health.
5 Tips for Running at 50, 60, and Beyond
It’s never too late to start. Keep these tips in mind to avoid injury:
1. Check with your doctor
Always wise to do this before you get started, just to make sure running is the right choice for you.
2. Start slowly
This applies to anyone who is just starting out, but is particularly important when your older. Let your body adjust to the impact of running on your joints. Cross-train with swimming and biking to build up your cardiovascular without the pounding on your joints.
3. Take time to recover
Your body won’t bounce back from hard workouts like you used to. Give yourself plenty of time to rest and recover.
4. Don’t skip strength training and stretching
As we age the cartilage that once cushioned our joints starts to break down. If you want to stay active without pain, it’s important to build muscles to support your joints. And remember to stretch to encourage circulation and speed up recovery.
5. Be proud that you are still running
It takes determination and courage to keep on running when younger athletes might be blowing by you with the confidence of youth. Be proud of yourself and enjoy the freedom that comes with running.Did you know?
The oldest person to complete a marathon was Fauja Singh, who ran his final marathon at the age of 101.Takeaway
No matter how old you are, it’s never too late – or too early – to start running. Adjust your expectations and goals to your fitness level, try different types of cardio to build endurance, and work on muscle development to support your joints. You may just find that running becomes a trusted friend who stays with you throughout your life.*** More
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7 Arm Workouts for Tighter Triceps & Biceps
Tighten up your triceps! Getting rid of the so-called “bat wings” and achieving toned upper arms isn’t actually as difficult as you might think if you’re doing the right arm workouts. Your own body weight is more than sufficient to tighten up your triceps and biceps. You don’t need much space or even much time to do these 7 effective bodyweight training exercises at home or wherever you wish!
1. Planks[embedded content]
The plank is an isometric exercise. This is a particular type of strength training in which the muscles are tensed, but their length does not change. Although all you have to do is maintain the position, the exercise is quite challenging. The more you tighten your entire body, the longer you will be able to stay in the plank position. So, how many minutes can you hold the plank for?
2. Up-downs[embedded content]
This exercise not only works out your arms, but your entire body. It is particularly good for the muscles of your core. Start in plank position and raise yourself up by placing first one hand on the floor, followed by the other. Then return to the starting position. Besides your arms, this engages your abs, glutes and legs, which is what makes it so strenuous.
3. Triceps dips[embedded content]
You might think that you need a couch, chair or park bench to perform this exercise. However, you can really blast those upper arms by performing triceps dips on the ground as well. Make sure that your fingertips are pointing towards your feet and your shoulders are down and away from your ears. It’s important that you keep your butt high so that you increase your range of motion and can really activate your triceps.
4. Push-ups[embedded content]
Push-ups are one the best exercises with your own body weight and are the perfect arm workout. You can choose between countless varieties and thus adjust the level of difficulty. For beginners, it is best to start on your knees. Placing your hands close together works on your arms, whereas moving your hands farther apart targets your chest muscles. Tighten your core to strengthen your ab muscles.
5. Wall Push Offs[embedded content]
This move is a bit of a twist on a regular push-up. It’s more of a modified version, because the upper body is higher than the lower body, but it definitely packs a real burn! It’s important that you stay on the balls of your feet and keep your core engaged. You shouldn’t completely push yourself away from the wall – just a little bit. You’ll feel the rhythm!
6. Crab Bridge[embedded content]
You start this move exactly like a triceps dip and you even get a little bit extra glute workout in here as well. The movement is in the hips, but you’re definitely working those arms when you keep them nice and tight and strong, shoulders down and away from the ears.
7. Punches[embedded content]
Stand with your feet hip-width apart and your knees slightly bent. Make sure to keep your core tight. Box against an imaginary punching bag until you can’t throw another punch. The main thing is to focus on flexing your upper arm muscles. This not only works out your triceps and biceps, but it also increases your heart rate, helping you burn plenty of calories.
Feeling super motivated now? Then get the adidas Training app and get fit without equipment!
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Dance Your Way to Fitness >> Make Exercise Fun with this Effective Dance Workout (incl. workout video)
Ready for something new and more variety in your workouts? Preferably a combination of cardio and strength? We’ve got just what you need! Dance workouts are all the rage on social media, TV, and even in magazines – and for a good reason.
What are Dance Workouts?
Different. Captivating. Great for any fitness level and age. Dance workouts combine music and traditional bodyweight exercises with rhythm and dance moves. The goal of these fitness videos is to motivate you to improve your endurance, strength, and coordination through music and rhythm.
How are dance workouts created?
There is no set structure to a dance workout. Some follow the standard warm-up, workout, cool-down program, while others simply combine different bodyweight exercises and dance moves.
Either way, the individual exercises and moves are done for a few seconds each without a break between them. They can also be combined into a choreographed set and be repeated several times in a specific order.
The goal of a dance workout can vary. There are dance workouts focused on one muscle group and others that target the whole body. Some concentrate on improving endurance and coordination. Keep in mind, there are so many dance videos out there by now that you can even choose which kind of music you prefer. There is truly something for everyone. And if you find that you can’t keep up with a certain dance move or exercise, don’t worry. Do your best or run in place for those few seconds. The music makes it easy to always keep moving.Aerobic Workout vs. Dance Workout
You might be wondering how this is different from aerobic workouts. Aerobic workouts are designed with specific rhythmic steps and arm movements: up, down, right, left. The dance workouts that are so popular these days sometimes integrate this into the warm-up or cool-down, but the main workout is a combination of bodyweight exercises and dance moves. So what is the difference between a dance workout and aerobic dance? It is merely the name – the term “dance workout” is what this type of dance fitness is called today.Top 7 Benefits of Dance Workouts:
Combines endurance and strength training
High calorie burn through constant movement and rhythm change
Improves your mood and reduces stress (3, 4)
No equipment necessary (but feel free to use weights or other objects like a hula hoop!)
Have a positive effect on long and short-term memory, attention, and brain plasticity in older adults (5, 6)
Trainers guide you through the entire workout and motivate you
You can do it alone or with family and friendsGet up and Dance!
Long story short – grab your workout clothes, let the music move you, and test your coordination and endurance with Lolu’s cool moves and positive energy:[embedded content]
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Bryson DeChambeau Invests in Mark Wahlberg's Supp Company, Performance Inspired
You could say Mark Wahlberg’s most at home when he’s training. His inner drive is genetic and by some standards borderline obsessive—but that’s why the man’s so successful. He previously spoke with Men’s Journal about his daily routine, saying “breakfast is at 3:45 a.m., by 4 I’m training, 5 a.m. is prayers, and I’m golfing at 6.” So it was only natural for him to make a personal venture into supplements. Enter Performance Inspired.
After all, what better way to maximize recovery and gains than to have a direct hand in optimizing pre-workouts, BCAAs, creatine, and bars? From the beginning, Wahlberg adopted a startup mentality, hustling to research the competition and reaching out to distributors (you can read all about his journey into the supplement biz here). His partner, Tom Dowd, worked at GNC for 25 years and was involved with an exhaustive range of product development. His know-how and Wahlberg’s determination to provide clean, natural products to everyone from student athletes to weekend warriors made PI a success.Now, they’re welcoming a new ownership union with pro golfer Bryson DeChambeau. He’ll take an active leadership role in shaping PI’s line of products and work with Wahlberg to inspire others to lead healthier lifestyles through fitness and nutrition. (We foresee many brainstorms happening over a round of golf.)
“The PI team created a full line of all-natural, clean products you can trust and their commitment to quality is what drew me to their products,” DeChambeau said in a press release. “I look forward to helping them develop more products and introducing healthy options to the golf and fitness community. Everyone is looking for healthy options on the course and at home, and I can’t wait to help inspire others to improve their golf fitness and their overall health, the right way!”The hope is to develop a “Golf Fitness” strategy largely influenced by DeChambeau. (If you’ve been following his 40-pound bulk-up, you know why.) DeChambeau’s been creating a buzz ever since he beefed up—prioritizing strength, flexibility, and nutrition—and started driving the ball, on average, 322 yards. He finished the 2020 PGA Tour season as the longest hitter in the history of professional golf. If it seems like DeChambeau and Wahlberg are a match made in heaven, that’s because they are.
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- in Fitness
Sports Drinks Analysis ᐅ What to Drink when You Work Out (+ Recipe)
You get homefrom a 30-minute run tired but happy. You’ve really earned a tall glass of juice, right? Maybe not. It’s true that you need to replenish lost fluids after exercise, but it’s very important to think about what you drink after sports. The duration and intensity of your workout determines what is the best drink to rehydrate effectively.
H2: Why hydration is so important in sports
The human body is made up of 50 to 70% water. This is why it is so important to rehydrate soon after working out. Are you drinking enough every day?
Even just 2% dehydration will affect your physical performance. (1)The most common signs of dehydration are thirst, fatigue, muscle weakness, headaches, and muscle cramps. That’s why it’s important to remember to drink before you get thirsty! You should also be well hydrated before you start your workout.
Not everyone needs the same amount of fluid to stay hydrated. Use our liquid requirement calculator for guidelines:
For longer workouts ( > 60 minutes) the recommendationis 150 ml of fluid every 20 minutes. But when do you really need sports drinks?
What are sports drinks?
Sports drinks are what is called “functional beverages”. Made up of water, carbohydrates, minerals and micronutrients, they hydrate you during exercise and give you energy during longer endurance workouts. Sports drinks can be purchased ready to drink, as effervescent tablets, or as a powder. You can also make them yourself.
When you do a tough workout, you are bound to perspire. When you sweat you lose valuable minerals that your body needs to be able to perform. Make sure the electrolyte drink you select contains the following micronutrients:
sodium chloride
potassium
magnesium
calcium
iron
copper
zinc
The right beverage for every workout
Hypotonic Drinks
Hypotonic drinks contain a lower concentration of carbohydrates and salt than blood. They are a great thirst quencher because they rehydrate you fast.
mineral water (or tap water)
cold teas (herbal, fruit)
non-alcoholic beer
Hypotonic beverages are the right option for casual athletes (moderate exertion < 1 hour). Isotonic Drinks When the fluid concentration of a beverage is the same as in the blood, it is called isotonic. This kind of sports drink replaces lost fluids the fastest and is the right choice for high endurance, high intensity interval workouts lasting several hours. Isotonic drinks replenish energy and salt. Iso drinks Mix juices and carbonated mineral water 1:1 Drink isotonic beverages after intense workouts (duration > 1 hour) to replace fluids and energy.
How to make an isotonic sports drink at home
70 ml fruit syrup
930 ml mineral water (approx. 600 mg sodium per liter)
20 g maltodextrin
1.5 g saltTip:
Lightly sparkling or still mineral water is easier on your stomach and the better option for sports drinks.Hypertonic Drinks
Hypertonic drinks contain a higher concentration of carbohydrates or electrolytes than blood.
Energy drinks
Fruit juices,100% – undiluted
Malt beer
Soft drinks
Due to their high sugar content hypertonic drinks are great for filling up your glycogen stores, but can’t substitute liquids (after intense exercise > 1 hour) for casual athletes.Good to know:
Sports drinks shouldn’t be carbonated or contain alcohol or caffeine.Deciding which sports drink is right for you depends on your needs. Body weight, temperature, and physical condition play an important role here. It’s always a good idea to hydrate with isotonic drinks before exercising and when you are doing a long, tough workout.
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