“When people think of endurance and stamina, all they tend to focus on are cardio activities like running or cycling,” says Will Torres, a New York-based personal trainer and founder of the personal training studio, Willspace. “But that’s only a small part of the equation—you also need to improve your strength.” For example, Torres explains that by building your leg muscles, you’ll be able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he says. So here, Torres gives you seven sneak tactics (ones you’re probably not trying) to boost your endurance and stamina.
1. Combine strength days with cardio days.
It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. Try combining the two instead,” says Torres. “Use a bench press, immediately followed by pull-ups, then run a mile as fast as you can… and repeat.” Another good example: Jump rope for a minute, followed by squats, an overhead press, and finally sit ups. Repeat.
It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. Try combining the two instead,” says Torres. “Use a bench press, immediately followed by pull-ups, then run a mile as fast as you can… and repeat.” Another good example: Jump rope for a minute, followed by squats, an overhead press, and finally sit ups. Repeat.
The Better Sex Workout >>>
2. Reduce your amount of rest.
Men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. “By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating,” says Torres. “Only take a break if you physically can not continue.” Torres suggests selecting a series of movements like 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as minimal a break as possible.
Men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. “By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating,” says Torres. “Only take a break if you physically can not continue.” Torres suggests selecting a series of movements like 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as minimal a break as possible.
Make your intimate moments longer, stronger and hotter
A general note on nutritionWithout delving too far into it, literature fromWebMD to Discovery Health agrees that the best diet for sex is one that leads to a healthier lifestyle. The healthier the body, the better it will function as it's "exercising," but more importantly, you'll feel better about yourself. Research shows that most of the blocks to great sex (in healthy sexually active adults) are mood, not food. Stay fit, and you'll feel better about yourself and have better sex. (However, never forget that your partner loves how you look anyway.)
It can be easy to forget that at its heart, sex is a cardio workout, kind of like going for a run or hitting the elliptical. Just like someone getting ready to go the gym or an athlete getting ready to run a marathon, proper nutrition is essential to getting the sexiest results possible. Fortunately, just like sports nutritionists have identified optimal meals for the best results in a run, nutritionists have also discovered foods that will boost your sexual stamina.
The good news is that each of these foods are delicious as well giving you and your partner the endurance to keep the love on. The better news is that unlike running a marathon, you'll really love trying these foods and seeing the results for yourself.
Now for some specific food tips.
1
Foods rich in vitamin B-12
Any food rich in vitamin B-12 is going to help the body with energy production and with so many options to choose from, it's easy to get more B-12 into your diet. These options include eggs, shellfish, beef, caviar and fortified tofu.
Once you've had your B-12 feast, you can expect increased blood circulation and strength. It also helps to elevate mood.
Make an impressive meal with grilled beef tenderloin skewers >>
2
Raw oysters
The myth about oysters being good for you in bed is actually true! Oysters are high in zinc, which stimulates testosterone, a hormone useful for building and maintaining desire in both men and women. They also deliver amino acids which have been linked to sexual desire and omega-3s which help keep you in the mood. They also have lots of B-12!
Still, in perhaps the unsexiest article on sex diet, WebMD does caution that eating raw shellfish can lead to food poisoning, so only get your raw oysters from reputable sources. Nothing says unsexy diet like tummy trouble.
Grill up these oysters with herbed garlic butter >>
3
Watermelon
Watermelon is packed with citrulline, a natural chemical which helps the body increase oxygen flow in the blood. If possible, try to find a way to mix watermelon with garlic and/or ginger, both of which are found to cause blood to flow into the private parts in both women and men.
Try a refreshing watermelon and cucumber salad >>
4
Chocolate
Is there anything chocolate can't do? In particular, dark chocolate, while already being sexy on its own, helps release chemicals in the brain which lead to euphoria. This can help lead to a prolonged sexual experience. They're also packed with antioxidants which generally make the body perform better.
Save room for one of these decadent (but low-fat!) chocolate desserts >>
5
Grapes
Grapes (and beans, but who wants beans in the bedroom?) are high in boron, a chemical that helps produce both estrogen and testosterone. Both of these hormones have been shown to aid men and women in bedroom performance: estrogen for libido in women and testosterone for physical stamina of any kind in both men and women. Not only that, but the shape of a bunch of grapes is a little suggestive, making them sexy snacks during intimate moments.
