You are hot, sweaty and breathless afterwards. But is sex really considered a workout?
If you do it right , that’s the ironic answer you’ll get when someone asks that question.
But let’s be (moderately) serious for now: can sex be considered legitimate training? If you turn to research and most personal trainers, the answer is a resounding and disappointing “no”.
One study found that an average 25-minute sex session (including foreplay) burned an average of 101 calories for men and 69.1 calories for women. But compared to 30 minutes of moderate intensity running, which burned 279 calories in men and 213 calories in women, sex is hardly an exhausting exercise. Another study found that man spends about 3.5 calories per minute during sex, which is roughly equivalent to walking at a moderate pace. An average sexual session (minus the foreplay) lasts only about six minutes, which makes the total caloric expenditure quite negligible.
More than a workout
” Sex would not be seen as training in terms of calorie expenditure and muscle gains in the traditional sense of the word, ” says Sara Silberstang, yogi and founder of Mind Body Love. ” However, 4-5 calories per minute is always better than zero. ”
One way to make sex more of a cardio workout is to increase the time of the act.
And that’s true. All the time spent engaging in any level of physical activity is better than sitting on the couch. As a bonus, Trialix sex has other important health benefits. ” Having sex for at least 10 minutes contributes to your cardiorespiratory health, increased levels of serotonin (the happiness hormone), and improved sleep, ” says Silberstang.
Studies have shown that sex can relieve everything from anxiety and depression to high blood pressure. When men enjoy, their body releases serotonin, oxytocin and prolactin, all hormones associated with better mood, relaxation and reduced stress. Multiple studies have also established links between regular sex and a reduced risk of heart disease and prostate cancer, as well as a stronger immune system.
Make it a workout
” One of the reasons that sex is not classified as a workout is its average duration: 3 to 13 minutes, ” explains Silberstang. ” So, naturally, one of the ways to sex more than a cardiovascular workout is to increase the time of the act. ” In addition to adding more preliminaries to your sexual repertoire (for which your partner will thank you), you need to give a boost to your stamina. So, maybe there is something in the concept “if you do it right.
” One way to increase bedtime and improve the potential benefits of sex workout is to activate the pelvic floor muscles, ” suggests Silberstang. ” The pelvic floor is the deepest part of the central muscles, and learning to activate this area leads to increased blood flow to the genitals, longer and more intense orgasms, and prevents premature ejaculation . ”
You’ve probably heard that kegel exercises are good for women, but they’re just as good for men, whether it’s prostate health or increased sexual stamina. ” To make a kegel is the same muscle contraction as to stop the urine in the middle of a stream, ” says Silberstang. ” The techniques below can be used in conjunction with each other and you should notice a difference in your sexual stamina in a week if you are consistent. ”
Exercise of maintaining and releasing the kegel: contract for three seconds, release for three seconds, 5 to 10 times, for three sets, one turn per day. After one week, or as it becomes easier to hold and contract, increase the number of repetitions or seconds, for example 10-15 repetitions or 4-5 minutes. Continue increasing the variables, or add another set in your day.
Quick Fire Kegel Exercise: Tense and release as many times as you can in a row without stopping. Try to start with a set of 10, and increase each day to 15 or 20.
Sex itself is not a workout, but the more exercise you do outside of the bedroom, the more healthy and lively your workouts will be, which in turn will have sex workout. So, if you really want your bedroom antiques to look more like exercise, you must first build your cardiovascular endurance in the gym. Silberstang suggests incorporating more high intensity movements into your workout (especially if your current diet is weightlifting focused). ” My favorites are the kettlebel swings, which burn up to 20 calories per minute, and the skipping rope, which burns up to 500 calories in 30 minutes, ” she says.