Why training harder at the gym equals better sex

A few months ago, Esquire reported on a dual American/Canadian study by sex therapists that concluded adequate coitus (that's Latin for sexual intercourse) lasts anywhere from three to seven minutes. Add foreplay, and we're movin' and lovin' for five to 15 minutes of pleasure.

Sex is fun, free and healthy. Do you do five? Or 15? That's a big difference, and at least some of that has to do with your health and wellbeing. Performance in the gym affects performance in the bedroom, so here are some gym tips that easily translate under the sheets.

Avoid the food coma

In the gym: No diet and exercise plan calls for a fried starter washed down by a fizzy drink, then on to pizza and a few beers, all topped off by tiramisu. Calories create the bulge, and a full body doesn't want to exercise; it wants to sleep and gain weight. Eat less, eat better, and your health and wellness goals become attainable.

In the bedroom: Dinner out with your loved one is nice, but food coma is to sex as Donald Trump is to hair styling. Gorge at dinner, and you'll replace sex with a fat-nap. Portion control and a few less courses not only means a leaner tummy but also a mind and body that wants to move and be explored.

Get flexible

In the gym: Increased flexibility reduces injuries, assists with posture, and makes everything you do in the gym (and outside of it) easier. A tense body lacks flexible joints and muscles – every day is laborious. Stretch after each session, do yoga, or try pilates. Flexibility will change your life.

In the bedroom: I spent time not too long ago with a yoga instructor. I'll keep this G-rated, but do know this - flexibility matters. When standard positions become monotonous, flexibility provides a buffet of positions. Variety equals fun.

Get involved with cardio

In the gym: Do cardio work for heart health, calorie burn, and blood flow to muscles. You'll burn body fat and enjoy that 'feels good to be alive' sensation when your heart rate is up with blood flowing and body moving dynamically.

In the bedroom: If the stairs to your bedroom leave you puffed, how well can you perform in the sack? Cardio improves endurance. So, run for distance, and run for speed. Run the hills. Hit the spin class. Row with tenacity. Run some stairs. Two bodies with heart rates up and still being able to go, go, go is superb.

Become an all-rounder

In the gym: For those cardio lovers out there, ladies should hit the weights because squats and deadlifts are great for legs and a firm bum. Men, don't forget about push-ups for that solid chest and toned triceps. Everybody at every age should be strengthening their inner and outer core muscles with the right abdominal movements. Change up your workouts, and mix it all around your body. A balanced physique is key.

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In the bedroom: Mixing it up requires balance and core strength paired with flexibility. With the lights on, feeling confident about your bum being seen and grabbed, or arms wrapped around your firm chest and triceps, is a good thing. Confidence improves performance.

Be patient

In the gym: Whether you're building muscle or losing weight, it won't happen three days after your shiny gym card arrives in the mail. Every fitness goal requires commitment, persistence, and patience. Change takes time.

In the bedroom: Us lads are normally the ones that need to slow down and exhibit some patience. A crafty elder once told me: "Give to a woman, and she will give back threefold." How true. How wise. Give, be patient, and everybody wins.

Tina M. Penhollow (Ph. D.) of Florida Atlantic University published research on exercise and self-esteem. "Being physically active seems to be a potent aphrodisiac for women," she concludes. That's great news for us guys, but that doesn't give us the right to get complacent because as someone wise once said: "Sex is like bridge. If you don't have a good partner, you better have a good hand."

Do it for your heart. Do it for your mind. Or do it for a better relationship.

Passion for lifestyle change is the cornerstone for everything Michael Jarosky does. A Sydney-based personal trainer, he cajoled thousands of Executive Style readers to undertake his 'Cut The BS' diet, and champions a charity weight-loss event, Droptober.

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