How to increase sexual stamina?

Not only a professional athlete, but also any ordinary person, regardless of gender, age, health status and type of activity, can face the problem of loss of strength and insufficient endurance of the body. Meanwhile, this factor is very important for each of us. What can we say, because even in sexual life, endurance plays an important role in our lives.

What to do in such cases? How to increase the body's endurance in order to withstand stress for a long time, maintain a high duration of work and active rest?

This task requires an integrated approach: this includes proper, balanced nutrition, a healthy lifestyle, various stimulant drugs, etc. In this article we will outline several effective ways to increase the energy and endurance of the body.

Physical training

As you know, sport can influence not only physical, but even emotional endurance.

In order to significantly increase endurance, it is necessary first of all to pay attention to the disciplines of athletics, since in this matter it is very important to constantly alternate intense training with static ones.
That is, the essence of such training is light, but very long-lasting loads, which should be alternated not with complete rest, but with a decrease in the intensity of the exercises. For example, when running, you can increase your endurance by replacing it with a brisk walk.
Under no circumstances should you act as some people do: having become exhausted while running, they stop, sit down, or even lie down on the ground. This will not only not bring the desired results, but can also negatively affect your health, in particular, the cardiovascular system.

You can choose the individual level of required load yourself, but a professional trainer can do this better.

Squats will make your sex more varied

Squats are one of the best exercises for strengthening the muscles of the legs and buttocks.

However, in addition to improving our appearance, making us more attractive, squats improve blood circulation and increase arousal during sex.

This exercise tones our body and our endurance increases with each approach.

How to do this exercise?

Stand with your feet shoulder-width apart, press your heels into the floor and bend your knees slightly.
Move slowly downwards, as if you were about to sit down, and then up. It is important to make sure that your knees do not extend beyond the tips of your toes (draw an imaginary perpendicular line from your knees to the floor).
If you want to increase the intensity of this exercise, you can use dumbbells or a barbell.
Do at least 3 sets of 15 reps.

Do you want to know more? Read: The best exercises to help you have beautiful buttocks

Basic rules of physical training

There are many options for physical activity, characterized by varying complexity of their implementation. Swimming, skiing and cycling, tennis, and hand-to-hand combat are great for these purposes. If you don’t have the opportunity to go to the gym or pool, you can simply do morning exercises at home or go for a run near your house in the morning.

But the most important thing is that the sport you choose should give you joy and pleasure, since violence against your own body can never benefit it:

Exercise systematically, at least 3-4 times a week, do not allow yourself to be lazy;
To significantly increase muscle endurance, gradually increase both the time of training and their intensity;
If possible, exercise outdoors;
Start exercise at least 2-3 hours after meals and finish no later than 2 hours before bedtime;
After physical activity, rest and allow your body to relax and recover.

How to increase libido - methods and techniques

Each method is appropriate for a specific reason for decreased potency and libido in a man. Let's look at the most effective methods of treating this disease.

Physical exercise

Physical exercise and normalization of blood circulation are not a panacea, but they are very helpful in increasing male libido. If a person has led a sedentary lifestyle, then physical activity will be irreplaceable and extremely effective. In addition to regular running, which normalizes blood circulation throughout the body, strength training will be extremely useful. They contribute to the production of testosterone , the main “male” hormone.
For people who don’t have a lot of free time or money, it’s worth starting with home exercises, exercises, and running outside. If a person has the opportunity to join a gym, then it is worth doing so. Be sure to contact your instructor to create a training regimen that suits your training, physiological data, and health. 2-3 workouts per week will be enough. The result will not take long to arrive.

Psychological help

If you have a bad experience or complexes that provoke a decrease in sexual desire in men, you should consult a psychologist.
And you shouldn’t think that this is in any way shameful. We are all humans. And all people, at different stages of life, have problems that can be extremely difficult to cope with alone. If you had an experience that upset you, then do not reproach yourself, but try to understand why it happened, what did you do wrong? Perhaps the reason was not in you at all, but there were factors that you could not influence? And if you did do something wrong, how can you correct it in the future? These and similar questions may lead you to the answer, but for greater success you should seek psychological help. Two people solve problems better than one. Especially if one of them is a professional.

Traditional methods and recipes

Folk ways to maintain a good level of libido and restore it:

Mixtures based on nuts and honey . Walnuts are finely chopped and mixed with honey in a 1:1 ratio. Take a teaspoon once a day.
Mixtures based on honey, ginger, pine nuts . For 100 grams of honey - 25 grams of ginger and 25 grams of pine nuts.
Dry red wine with honey and aloe juice . 300 ml of wine, 200 ml of honey, 100 grams of crushed aloe, or 50 ml of its juice.
Nettle tinctures with vodka and ginseng . Nettle is steamed in water. Mix this water with vodka 1:1, then add 1 ginseng root per 500 ml.
From greens, eat, adding to regular food: St. John's wort, thyme, galangal, ginseng, eleutherococcus, ginger.
Warm mustard plasters . Used on the groin area to improve the functioning of the reproductive system.
Cold and hot shower . Improves blood circulation throughout the body.
Sitz baths.
Kegel exercises . They stabilize the functioning of the reproductive system and improve blood flow to the groin area.
Bath.
Acupressure.

Traditional methods are described in more detail in our article .

Adjusting your diet

The first thing to do is to eliminate any junk food from your diet.
First of all – fatty, fried, smoked foods. It is also worth cutting down on the presence of foods high in fast carbohydrates - sweets, sugary drinks, rolls, etc. All these products increase cholesterol levels, which sooner or later leads to atherosclerosis, when lipid and protein metabolism is disrupted and cholesterol is deposited in the lumen of blood vessels. Atheromatous plaques appear. It’s a matter of time before a blockage of the vessel occurs, and, accordingly, thrombosis, in which first an organ or area of the body stops working, and then tissue death begins.

To determine the level of cholesterol in the blood, it is necessary to donate blood for a general analysis. A referral can be obtained from a therapist.

In addition to cholesterol, if you
are overweight (more than +30% of the norm for your height), testosterone production decreases, and active production of estrogen (female hormone) begins.
To avoid this, lose weight. In order not to stress your body out and make sure that the reason for the decrease in libido is not in your diet, you need to switch to healthy foods.

And there are products that even help male potency. We have compiled a whole list of such products .

Particular attention should be paid to alcohol , smoking and drugs (stimulants, hallucinogens). You might not know, but smoking especially causes an increase in total cholesterol levels in the body. And drugs affect brain receptors, wearing them out. That is, after prolonged, constant use of drugs, the receptors cease to function fully.

Hormone therapy

How to increase libido if you are already an active person, have not had any negative experiences, are far from 50 years old, and everything is fine with your diet and weight?
In this case, it is worth donating blood for hormones (referral from a therapist and enocrinologist). You may have low testosterone levels. But don’t rush to run to the pharmacy after the tests and buy pills to take as a course. There is a possibility that this is not a genetic influence, and your body does not receive enough microelements and vitamins to produce this same testosterone.

To increase testosterone in a course, the following are mainly used:

Testosterone propionate . Side effects - masculinization, retention of salts and water in the body, excessive sexual arousal. Sold in pharmacies.
Sustanon -250. Used for injection. Synthesized testosterone ester. Direct indication for low libido.
Omnadren -250. Contraindicated for use in old age. Dispensed by prescription.

This group of testosterone esters has similar effects: increased male libido, deepening of the voice, masculinity, permanent erection, increased libido, possible stimulation of hair growth, spermatogenesis, behavioral changes. Injections also have some contraindications, such as:

Kidney and liver failure;
Thyroid cancer;
Puberty;
Gynecomastia.

In any case, when using this group of drugs, you must consult a specialist.

Vitamins and microelements

For the normal functioning of the male body, a certain range of microelements is required, supplied in a timely manner and in sufficient quantities.
What microelements ensure full male health?

Vitamin D. Affects the reproductive system. Increases sexual desire, participates in the production of testosterone.
Magnesium and zinc . Zinc is one of the most important elements, without which the formation of testosterone is impossible. It is also needed for the prevention of prostatitis and prostate adenoma.
Omega-3 , omega-6 . Improves the condition of bones and joints, muscles. The psyche becomes more stable. It is important not to cause excess omega-6.
Sufficient amount of iron . Along with vitamin C, it monitors the metabolic process.
Sufficient amount of iodine . Participates in the functioning of the endocrine system. Also affects protein transport. By the way, it burns fat.
Vitamin E - aging.
Mineral Selenium (Se). Biosynthesis of testosterone. Improves sperm quality. It also qualitatively improves fertility.

All of the listed microelements and vitamins are on our list for improving potency and libido . Also, there are balanced vitamin complexes designed to solve problems associated with male desire.

Potential forte . From 725 rubles per pack of 15 tablets.
Yohimbe forte . From 330 rubles for 30 capsules.
Aquadetrim . Focus on D3, from 188 rubles.
Maxler Daily Max . From 465 rubles.
Alphabet for men . From 437 rubles.
Ultra Men's Sport from vplab . A wide range of vitamins, all the necessary ones are present. Price from 749 rubles.

Medicines and dietary supplements

According to the classification, we will conditionally divide all funds into groups:

Herbal preparations;
Viagra-based drugs;
Combined drugs;
Dietary supplements.

All of them are effective, BUT: it is important to take into account individual intolerance, contraindications, budget, and method of action. For example, Viagra has a strong effect, but it lasts for a very limited time. That is, such a drug will not be suitable for a long period of time, and will only be effective in special cases of sex episodes.

Among the herbal , we can note the best:

Limaxin. Recommended for use in men to improve and strengthen erection, normalize the functions of the sexual organ and the functioning of the entire genitourinary system as a whole. Helps quickly increase libido.
Ecdysterone-s . Increases libido, strengthens erection, enhances testosterone production, improves sexual stamina, normalizes blood flow in the pelvic area. Extremely effective.
Patchouli.
Neroli.
Cypress.

Among the combination drugs:

Potencialex. Dietary supplement based on plant components: Butea superba extract, fadogia extract, sainfoin extract. Passed certification in 2020.
Erocaps . Helps with premature ejaculation, weak erection.
Lexopol. Improves libido in a short time, improves potency.
Sildenafil . It has the same degree and principle of effect as regular Viagra.

How can your girlfriend help?

Methods and tips to improve a guy's erection and desire.
Significant foreplay. In addition to the groin area, many people have erogenous zones, the stimulation of which is very arousing.
For example, ears - let your partner try to bite them, and so that you don’t see her. Many men are also turned on when a girl takes their index finger in her mouth. There are a lot of ways, and you shouldn’t be shy about them. By sorting through them, you will find something that you really like. Unusual setting or place. Change your location. Try doing this in nature, outside the house. Or in unusual places in an apartment/house. Kitchen, balcony, hallway, on the floor, etc. Unusual places that don't involve coitus can cause you to get excited.

The effect of surprise. Often planning kills any romance and is not at all exciting. Try not to discuss or stipulate specific aspects of the process. Also, do not negotiate or create any “expectation” of sex from your partner. Accept the idea that sex can be sudden, when there seem to be no prerequisites. If you traditionally do this before bed, break this rule.

A girl can try herself in an active role.
We can help with this too. Everyone needs variety. Let her lead.

Nutrition

To maintain overall health and increase the endurance of the body, of course, you should strive for an optimal weight, when there is enough muscle to effectively control the body, and just enough fat cells to ensure the normal functioning of all organs.

Extra pounds, as you know, often cause disruption of many body functions and, of course, lead to a decrease in activity and endurance. That is why you should eat in such a way as not to gain excess weight.

Products that increase the body's endurance are:

animal proteins (fermented milk products, white boiled meat, fish, eggs);
fruits;
vegetables;
greenery;
cereals;
dried fruits;
honey.

Energy requires a lot of calories, but these calories must come from easily digestible foods.

For example, two hours before an intense workout or physical activity, eat a bowl of buckwheat or oatmeal without sugar with fresh fruit.

Completely eliminate fast food, fatty and smoked foods from your diet;
Minimize consumption of alcohol, sweet, salty and pickled foods.
We must also not forget about the water balance in the body, because water deficiency contributes to blood thickening and inhibition of metabolic processes. Drink at least 2 liters of pure still water at room temperature per day.
It is recommended to drink slowly, in slow sips. During training, drinking should be limited, and if you really want to, you can simply rinse your mouth with water and then spit it out.

Ab exercises

Both fitness trainers and sexual health experts acknowledge that the abdominal muscles are actively used during sex.

By strengthening them, you can easily master many positions.

How to do this exercise?

Lie on a mat, lift your legs toward the ceiling and extend your arms above your head.
Then try to touch your toes to your hands and slowly return your legs to the starting position, repeat this exercise 30 times.

Drugs to increase endurance

Drugs that increase not only endurance, but also the body’s resistance to various influences are called adaptogens. They can be of plant, animal, mineral or synthetic origin. The industry produces various dosage forms of adaptogens: powders, alcohol tinctures, capsules, tablets, etc.

These substances do not have a harmful effect on the body, but at the same time they help to mobilize, increase immunity, strength, and adapt to stress.

The most popular and effective adaptogens of natural origin are:

ginseng root;
Eleutherococcus;
Rhodiola rosea (aka “golden root”);
combination drug "Eltacin".

You should not use such drugs for a long time, as this can lead to insomnia and allergic reactions.

Only a doctor can correctly select the necessary drug and prescribe a dose; do not do it yourself.

Plank

The plank is considered one of the best exercises to strengthen all the muscles of the body and increase sexual stamina.

It works the muscles in your upper body, so planking helps strengthen your back and improves flexibility.

How to do this exercise?

Place your palms and knees on the floor.
Make sure your arms are shoulder-width apart and extend your legs back.
Prop yourself on your toes and keep your back straight.
Try not to lift your buttocks and keep your abdominal muscles tense. Hold this position for 20 - 30 seconds.
Do 3 to 5 repetitions.

Don't forget to read: 6 Exercises to Strengthen Your Abdominal Muscles and Increase Flexibility

Strength endurance in boxing and exercises for developing endurance

Physical endurance
Recent studies conducted at the molecular and ultrastructural levels have provided information about the physiological mechanisms of endurance localized in the depths of muscle cells. It follows from them that strength endurance training, first of all, leads to specific primary changes in skeletal muscles at the cellular level, which are then supplemented by secondary adaptive changes in the blood, cardiovascular and other systems.

The body's ability to maintain high levels of performance results from the development of the ability of muscle cells and their mitochondria to extract a higher percentage of oxygen from the incoming skeletal muscle chondria. Their internal membranes are the last resort in the cascade of oxidative metabolism, which determines the efficiency of the body's ability to use oxygen under conditions of intense muscle activity. It only remains to add that a high level of endurance in sports can only be achieved if the ability to use oxygen is well developed and balanced at all levels of the oxygen cascade, and none of them limits the efficiency of the entire system.

Strength endurance

In boxing, developing an athlete's strength endurance, along with technical training, is one of the most important factors in achieving victory. The development of a boxer is considered to be his ability to effectively withstand power and psycho-emotional stress for a long time, while the intensity of the fight he conducts should remain at the original level for as long as possible.

Muscle strength and endurance

For many years, scientists around the world have been conducting research, the most important conclusions of which have created methods for developing endurance in a boxer. They have developed specialized sets of exercises aimed at improving both strength and psychological qualities. In boxing, the development of endurance is shown by the force of the blow, the duration of combat activity, the speed of reaction, the ability to correctly and quickly respond to the actions of the enemy, as well as the time spent by the boxer on recovery. A boxer must have sufficient general physical training, developed fighting technique and well-trained breathing, which will give him good endurance.

Endurance in sports

Before you begin exercises that develop endurance, you need to find out what areas of endurance exist and how to strengthen the performance of each of them.
Based on the methods developed by specialists, several areas of endurance can be distinguished: Endurance of its manifestation and development

https://youtu.be/gGkRSjVcSMo

Special endurance (anaerobic)

Special endurance (anaerobic) - is based on preparing the boxer’s nervous system for sudden changes in battle, on concentration, reaction speed, accuracy of a blow, the ability to withstand fatigue for a long time, maintain emotional stability and quickly replenish energy. The formation of endurance of this type involves, along with the physical abilities of the boxer, work with psychological ones. Anaerobic endurance, in turn, also has several areas, the main one of which is strength endurance training.

When improving the anaerobic mechanism, the nature of physical activity is as follows: duration of work intervals - 10-15 s; intensity - maximum (explosive work); 5--6 repetitions; rest intervals between repetitions - 2 minutes; during rest between repetitions - calm walking or shadowboxing.

Anaerobic endurance training also consists of working with a partner in freestyle and conditional fights, setting up a strike, reducing training time with a gradual increase in loads, preparing the nervous system for increased work, etc., but first of all - in the development of general physical strength. The most effective for this are interval (changing the intensity of the load over a short period of time) and repeated (working with a constant load and degree of intensity for a given time) methods of developing endurance.

Circuit training method in boxing

Exercises to develop explosive strength and anaerobic endurance

General endurance (aerobic)

Improving general endurance (aerobic) is the ability of the athlete’s body, and especially the musculoskeletal system, cardiovascular and respiratory systems, to be in a state of increased performance for a long time.

The development of general - “aerobic” endurance - the development of physical endurance is stimulated by exercises designed to strengthen the muscular system, increase motor activity, develop the chest, correct breathing, work on balance, with mandatory monitoring of the athlete’s pulse.

If the goal is to develop general physical endurance, uniform (performing a light load for a long time) and variable (changing the intensity of exercise over a long time) methods of developing endurance are used.

Training the aerobic component of energy production also involves the use of interval work with decreasing rest intervals according to the following scheme:

load intensity is close to maximum; duration of work intervals - 2 minutes; three repetitions; intervals between repetitions - 2 minutes between the first and second, 1 minute between the second and third.

While resting between repetitions, do shadow boxing. Exercises are performed in series every 3 minutes (3-6 series).

For the effective development and implementation of aerobic capabilities in any type of muscular activity, training must correspond to the latter in terms of the mode of operation and the composition of the muscles involved. When improving the aerobic component of endurance, the load is selected in such a way that its intensity does not exceed 70-80% of the maximum value. Heart rate should not exceed 180 beats • min-1; operating time 1.5 minutes; 8-10 repetitions; rest intervals - 2 minutes; During rest, heart rate should not fall below 150.