Training for maximum sexual fitness

[Trapezius Senior Member Find all posts View Profile Close Trapezius]

I realized that when I go quite hard when having sex I got so exhausted that I lose my erection. I go to gym 2-3 times a week but training has been short sets (under 10 reps) and long rest times. Other than that I have done only walking under 130 bpm.

What kind of training would be most beneficial for hard sex?

HIIT training surely would be good? And Running long intervals 1-2 minutes per interval comes to mind. And doing period in gym where rest periods are progressively shortened. Also stretching especially lower body and groin area is surely good for sex.

#BuildingUltimateSexPerformance

[freshMAKER Senior Member Find all posts View Profile Close freshMAKER]

What kind of training would be most beneficial for hard sex?

HIIT training surely would be good? And Running long intervals 1-2 minutes per interval comes to mind. And doing period in gym where rest periods are progressively shortened. Also stretching especially lower body and groin area is surely good for sex.

#BuildingUltimateSexPerformance

When you do something , dont half ass it . Do it on 100% . Firstly - you need vision what you want .
You mean by hard sex being horny as much as possible or what? To be in that state you need to increase testosterone levels , i guess you know it .
Best way to increase your testosterone for "hard sex" would be by HEAVY LIFTING . Your body release most testosterone while doing squats , dead lift , bench press , but every exercise counts when it comes to heavy weights . Ive never done HIIT but ppl usually do it when they want to cut down weight . You dont release so much testosterone during HIIT than while HEAVY LIFTING . I guess experienced personal trainer would be best for you who can help you and give you advice . But first you need to set your goal what exactly you want .

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

I realized that when I go quite hard when having sex I got so exhausted that I lose my erection. I go to gym 2-3 times a week but training has been short sets (under 10 reps) and long rest times. Other than that I have done only walking under 130 bpm.

What kind of training would be most beneficial for hard sex?

HIIT training surely would be good? And Running long intervals 1-2 minutes per interval comes to mind. And doing period in gym where rest periods are progressively shortened. Also stretching especially lower body and groin area is surely good for sex.

#BuildingUltimateSexPerformance

Interval type cardio would be best if you're looking to duplicate the effects in the bedroom. Of course, the best solution would be to engage in progressively more challenging bouts of sexual activity.

[incogneeetoe Moderator Member of the Month Sept 2017*Special Appreciated Moderator Nov. 2021* PEGym Hero Find all posts View Profile Close incogneeetoe]

I suggest circuit training and yoga.

A quick google search will bring you to the Wikipedia page for Circuit training. The idea is a quick succession of muscle building or endurance exercises, so it combines endurance, strength and cardio.

The yoga works as a counter measure to keep the tension down.

[Trapezius Senior Member Find all posts View Profile Close Trapezius]

Circuit type of training, interval training and also some type of yoga sound good. Tight/weak hip flexors prevent you from fully and easily extending hips.

Goal is to be so fit that lack of fitness never disrupts sex.

[Trapezius Senior Member Find all posts View Profile Close Trapezius]

And also training cardiovascular system should benefit erection quality.

[NOWHARD Banned Find all posts View Profile Close NOWHARD]

If you have some ground have an extreme gym, all you need is a few old tires of different sizes, I have a bus tire that weights in at 60 pounds for dragging around on ropes, I have a tractor tire for flips and leg press's and just a car tire for anything you want to use it for, and use it all daily, and just extend what you do, the dragging will really get you and up your heart rate and breathing, but you need things that will push you.

NOWHARD

[OneMoreTime Member Find all posts View Profile Close OneMoreTime]

Circuit type of training, interval training and also some type of yoga sound good. Tight/weak hip flexors prevent you from fully and easily extending hips.

Goal is to be so fit that lack of fitness never disrupts sex.

I'm no fitness expert but, it seems the first step would be understanding what aspect of your fitness is disrupting your sex life. By that I mean, if it is more a shortness of breath during more intense sex for longer periods, it could easily be a case of doing more cardio training. Or, perhaps the reason you are getting exhausted quickly is due to muscular fatigue which may come into play depending on which sexual position you are in.

All of the suggestions given seem great - but I think the key to determining which one will help you a lot will be dependent upon what is contributing the most to your exhaustion.

[IdealPenis Senior Member Member of the Month Feb 2019 Find all posts View Profile Close IdealPenis]

Core training, abs and middle back workout.
Not too much. Just enough to get the blood flow.

[Johnny D ModeratorPEGym Hero Find all posts View Profile Close Johnny D]

Like OneMoreTime said, it would help a bit to know what you mean by "exhausted". Heart rate pegged, losing your breath, arms/legs muscles fatigued? In my opinion, a good fitness routine covers everything you need and being fit for sex will be a byproduct of it. I'm in the gym for one hour, 5 days a week and will cover the gamut in those 5 hours. There will be some heavy lifting, some high repetition lifting, some long cardio (rowing, etc...) and lots of HIIT (Tabata, EMOM, weighted and unweighted, etc...) addressing all muscle groups, ranges of motion and metabolic conditioning. I'm 51 now but never get exhausted in the sack. A strong core, good muscle endurance, and efficient cardiovascular will all translate into being fit for sex. Again, I don't know what you mean by "exhausted" but a well-rounded strength and conditioning program/routine is good for sex and good for life, in general.

[Trapezius Senior Member Find all posts View Profile Close Trapezius]

Okey. Let's put put points in training program for maximum sexual performance and erection quality. I mean what can a man do to make his erection harder and longer lasting. Penis is most important. Then comes aerobic fitness and strength. And EQ and other conditioning work together.

1. Strength training
2. Cardio training

These 2 are corner stones, but what about special exercises and stretches for pelvis region/pelvic floor? Hindi squat etc. Do they have benefits if you already squat and deadlift in gym with barbell?

There it says all kind of squats and lunges are good for pelvic floor?

https://youtu.be/LWuXNTbKJdU

4. Kegels.
Lets keep it simple and do just basic kegel with different length of contraction. I see there is many different kegel variations but doing basic version will probably give almost all benefits?

Are reverse kegels a must do IF you don't have premature ejaculation problem?

5. Does some form of PE improve EQ, stretching, jelqing? I have stretched a lot and I think if not overdone it does not at least have negative impact. Maybe little positive effect on eq..

Jelqing can be done very wrong and cause even ED, but does it have potential to improve eq if done lightly and right?

[Trapezius Senior Member Find all posts View Profile Close Trapezius]

And nutrition also plays a role in EQ and sexual fitness. Overall healthy fitness nutrition plan and then add some incredients that boost EQ like curcumin, citrulline malate, arginine, pine bark...

[Trapezius Senior Member Find all posts View Profile Close Trapezius]

https://drtracygapin.com/exercises-for-ed/

I don t know if link is allowed but there is great list of things to better sexual fitness and eq. Yoga is one of them I did not mention earlier.

[frank5 Banned Find all posts View Profile Close frank5]

Stretch sort cardio would be ideal assuming you're hoping to copy the impacts in the room. Obviously, the best arrangement is take part in dynamically additional difficult episodes of sexual movement.

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

Weight Lifting and Interval Cardio.

I weight lift 3 to 4 days a week and my cardio consists of Interval Sprint training.

Twice a week I run 110's trying to run in 15 seconds for 10 sprints. The only rest you get is the walk back to the starting line.
I run the intervals on an artificial Football field. Super soft and easy on the Knees and Ankles/Feet.

I am 60yo and have no issues with maximum sexual fitness/pleasing my much younger wife.
In fact, she complains I can go forever!