Fitness and Love-making – Is there a connection?

Is there a connection between fitness and sexual activity? Would being fat and unfit prevent you from being a great bedroom performer? Chances are – YES; you can achieve much greater things by being leaner and fitter!

Which bring us to the question – could exercise be prescribed to those who want to improve their bedroom performance?! Shouldn’t functional training – which improves efficiency in carrying out our daily functioning – be doing the same for your love life as well? Well, it most definitely should!

Importance of sexual activity in human life

Feeding for one’s survival and indulging in sexual activity for the survival of one’s species are the most basic of all activities – for (almost) all life forms; human beings are no different!

Although even mentioning it, let alone discussing sexual intercourse is still a taboo is most parts of the world, it is an undeniable fact that sexual activity is an integral part of human existence. Thus, it is not at all surprising that striving to be ‘sexually desirable’ by the opposite sex is an inherent part of the human psyche.

Love making and a fit body

Almost everyone out there yearns a good-looking, lean companion, preferably someone with whom you enjoy great chemistry. Have you ever wondered why these qualities are foremost on everyone’s mind?

Well, because these qualities don’t just define physical appearance but have a deep-rooted meaning to them. Optimising chances of conception seems to be at the basis for all of these qualities that you seek.

What we are really looking for – while we may not know it, but these ‘likable qualities’ have been ‘genetically programmed’ in our subconscious minds – is this:

• good-looking – carries high-quality genetic material
• improved body composition – a lean waist and toned body with lower body-fat – physiologically and functionally more capable of the sexual act increasing the likelihood of a successful conception
• right chemistry – the right kind of hormones (running through veins, as they say), the right psychosomatic connections and what-have-yous! Again, these will increase frequency and quality of sexual encounters and thereby, a successful conception

Now, if you are one of those who can read between lines, you will realize that all the above parameters – with the exception of genes, to a certain extent – can be improved by exercise. Agreed you can’t do much about your lack of a good genetic make-up  but – as any good coach will tell you – the ‘not-so-good genes’ shouldn’t stop you from ‘maximizing your potential’.

So here’s how exercise will help you with improving your ‘bedroom performance’ and turning your into a dream lover! But first, let’s see why the same fitness parameters that will improve your on-field sports performance will likely improve your bedroom performance too. And, regular indulgence in one may benefit the other.

Similarities between exercise and love-making

Since ‘lovemaking’ makes use of the very fitness parameters that typically epitomize short-burst interval training, it can be argued that either of these activities may help in improving performance in the other.

Here are some similarities (that I can think of):

• Fitness parameters used

It is an undeniable fact that sexual activity is akin to exercise – with adrenergic system hyper-drive hearts pounding, blood pressure rising, breathing going haywire, sweating and what-have-you! Shouldn’t come as surprise really, when I tell you that you are using almost all the systems you’d use when working out – not to mention, hitting all components of fitness – cardiorespiratory fitness, muscle strength-power-endurance, et. al.

It should be a no-brainer that to improve your bedroom performance, you’ve got to improve your fitness.

• Hormonal response

Testosterone is the major male sex hormone – it is instrumental in increasing libido, improving erections and sperm counts. Resistance training, – especially squatting – and HIIT boosts testosterone levels (Craig et al, 1989). Regular sexual activity has a similar effect – even watching porn – boosts testosterone secretion many folds over normal! Testosterone has prominent anabolic actions: helps pack on lean muscle mass, stimulates metabolism and improves body composition by decreasing body fat. This improved body composition, not to mention vigor, comes in handy (pun-unintended!) when it comes to your bedroom performance. Also, improved sperm counts will mean increased chances of conception

Read about the effects of low testosterone levels here.

Read HERE about the symptoms of ‘male menopause’ which is caused by the age-associated decline in testosterone production in men.

• Immune response 

Exercise and regular sexual activity have both been reported to cause increased levels of antibodies – improved serum antibody levels helps fight infections (Brennan and Charnetski, 2000). Studies have shown that those who indulge in sexual activity 2 to 3 times a week exhibited higher levels of IgA antibodies as compared to those who ‘do it’ infrequently (Charnetski and Brennan, 2004).

• Calories burned

As we all know, exercise is a great way of burning calories over and above those required for your daily chores. Likewise, sexual activity is quite effective at burning calories as well (O’Keefe et al., 2010a;O’Keefe et al., 2011). It might surprise you to know that 30 minutes of intense ‘love-making’ can help you burn as many as 200 calories (O’Keefe et al., 2010b) which would equate roughly to about 15 min. of jogging on the treadmill or a entire weight-training session in the gym.

A word of caution here though: sexual activity alone cannot replace a calorie-deficit diet and being active through the day (improved NEAT – non-exercise activity thermogenesis) as the number one way of inducing fat loss.

• Cardiac Function 

During a sexual act, you are operating intermittently at heart rates of 150 beats per minute and systolic blood pressures of 200 mm Hg. Thus, cardiovascular dynamics and workloads similar to short-burst interval training are mimicked.  This ‘heart rate training’ induced by sexual activity can, therefore, act as a great cardiovascular exercise and a metabolic-simulator! Conversely, regular sessions of short-burst interval training combined with weights can help you improve your ‘performance in bed’.

• Busting stress and improving quality of sleep

Exercise and regular sexual activity – by virtue of secretion of endorphins and suppression of cortisone – improve mood, function and help fight stress. Prolactin secretion (which has a close association with sexual intercourse) also causes mood elevation. In addition to these, secretion of oxytocin and the phenomenon of ‘resolution’ – relaxation associated with orgasm – together will put you to a ‘peaceful sleep’. A restful sleep also ensure proper diurnal secretion of growth hormone.

Furthermore, reduced resting heart rates and diastolic blood pressure as a consequence of regular exercise and sexual activity keeps your stress levels reduced throughout the day.

• Improved muscle tone

By increasing lean mass and decreasing body fat, exercise can help you get the most out of your ‘performances’. Strong pelvic floor musculature is of paramount importance in women as well as in men for deriving optimal pleasure.

Training to produce strong isometric contractions of the pelvic floor can help achieve better erections in males – being able to contract pelvic floor musculature intensely is one of the techniques recommended for treating erectile dysfunction. In women, strong pelvic floor – in combination with strong abdominals) is very crucial for expulsion of the baby during parturition (delivery) and with urinary incontinence, both during pregnancy and childbirth.

Regular sexual intercourse has also been shown to be beneficial in preventing prostate cancer.

TAKE HOME MESSAGE

All this begs the question: could exercise be prescribed to those who want to improve their bedroom performance?! Shouldn’t functional training – which improves efficiency in carrying out your daily activities – be doing the same for your love life as well? Well, it most definitely should!

To conclude, both – intense, short-burst interval training with resistance exercise thrown in – and regular sexual activity seems to utilize the same mechanisms and fitness parameters. Improving fitness will improve your performance in bed; regular sexual intercourse (and exercise itself) in turn will cause a plethora of health and fitness benefits.

References Cited

Brennan, F. X., and C. J. Charnetski, 2000 Explanatory style and Immunoglobulin A (IgA): Integr.Physiol Behav.Sci., v. 35, no. 4, p. 251-255.

Charnetski, C. J., and F. X. Brennan, 2004 Sexual frequency and salivary immunoglobulin A (IgA): Psychol.Rep., v. 94, no. 3 Pt 1, p. 839-844.

Craig BW, Brown R, Everhart J, 1989 Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects.  Mech Ageing Dev., v. 49, no. 2, p. 159-169.

O’Keefe, J. H., R. Vogel, C. J. Lavie, and L. Cordain, 2010a Organic fitness: physical activity consistent with our hunter-gatherer heritage: Phys.Sportsmed., v. 38, no. 4, p. 11-18.

O’Keefe, J. H., R. Vogel, C. J. Lavie, and L. Cordain, 2011 Exercise like a hunter-gatherer: a prescription for organic physical fitness: Prog.Cardiovasc.Dis., v. 53, no. 6, p. 471-479.

Read Full Post »

Obesity in Men and Testosterone: What’s the Connection?!

The worldwide prevalence of obesity has reached epic proportions. So much so, that calling obesity a pandemic wouldn’t amount to exaggeration! In addition to putting individual lives on the line, obesity has the ability to severely increase health care costs, negatively impacting on most economies of the world ^1;2.

So, what is it that causes obesity – you might want to ask!

---

What causes obesity?

Well. traditionally, we have been told that ‘excess intake of calories coupled with decreased expenditure’ is the immediate cause of obesity. Excess calories are treated as reserve food material (read: fats) and deposited as triglycerides (TGs) inside adipose tissue (fat stores). However, having said that,it does not seem to be as simple as that.

Recently, it is increasingly being suggested (and, I am one of those who believes in this) that obesity may be a metabolic disorder where your nutrient metabolism goes for a toss. Also, rather than how many calories you consume, what kind of food you eat (and where the calories are coming from) will define if you stay lean or pack on weight; ingestion of nutrient-dense food is likely to make you leaner and healthier than foods that are only rich in calorie and poor in nutrients.

Also, a number of (as yet poorly understood) factors play a causative role: hormones, metabolic enzymes, metabolic rate, nutrient partitioning and calorie partitioning abilities of the individual. It must be emphasized here that the kind of food you eat will have a massive influence all of the aforementioned factors.

Anthropometric tell-tale signs of obesity are:

• Increased waist circumference
• Increased waist-hip ratio
• Increased body mass index (BMI)

---

Adverse-effects of being Obese?

In addition to the much publicized ill-effects of obesity (given below), not many people are aware that obesity causes testosterone deficiency (TD) as well. Testosterone has a prominent effect on metabolism; deficiency can add to the problems. In addition, low levels of T can have a detrimental effect on a person’s psyche, making it hard to stick to a prescribed regimen of healthy food and exercise to counter obesity. Thus a ‘vicious cycle’ connection exists between obesity and low testosterone levels.

Well-known adverse-effects of obesity are:

• Metabolic syndrome
• Cardiovascular disease (CVD)
• Diabetes Mellitus (Type 2 DM)
• Hypertension (rise in blood pressure)

---

Testosterone deficiency and Obesity in Men

Testosterone (as the major male sexual hormone) is responsible for the male sexual and reproductive functions. However, not many people are aware that it plays a significant role in calorie utilization and metabolism as well. The exact mechanisms by which testosterone levels are affected in / contribute to obesity remain a mystery ³.

However, here are some interesting facts connecting testosterone to obesity are: testosterone:

• causes nitrogen retention (read: increasing muscle mass, as part of the anabolic process) ^3;4, low levels in obesity therefore cause loss of lean muscle
• affects body composition in a positive way by reducing fat mass and increasing lean muscle mass ⁵, low levels therefore, reverse these effects
• stimulates hormone sensitive lipase (enzyme responsible for fat breakdown), inhibits triglyceride uptake and mobilises fat from fat stores ⁶, low levels in obesity therefore, lead to increased fat deposition
• an inverse relationship exists between parameters of obesity (WC, WHR and BMI) and plasma testosterone levels in an individual ³
• an inverse relationship also exists between the ill-effects of obesity like metabolic syndrome, hypertension, type 2 diabetes and plasma levels of testosterone ⁷
• number of studies report the irrefutable proof that low testosterone levels are connected with diabetes and cardiovascular disease ^8;9
• low levels of testosterone definitely connected with all-cause mortality ¹⁰

Thus, it can safely be said that testosterone is responsible for maintaining and increasing muscle while burning fat; low levels are responsible for fat deposition resulting in obesity, diabetes, cardiovascular disease, metabolic syndrome and increased mortality ^3-5;7-10.

---

How can obesity be treated?

A number of strategies have been proposed by researchers, physicians and fitness professional to fight obesity. Some of these are:

1. Calorie Deficit: This involves ‘dieting’, using liquid diets, etc. However, this causes loss of lean mass in addition to fat loss
2. Calorie Deficit combined with Exercise: This maintains lean mass whilst causing weight loss, however a number of people have found this pretty hard to stick to
3. Surgery (gastric binding or bariatric): effective but reserved only for the morbidly obese

A novel, effective method proposed for treating obesity is combining exercise and healthy diet with testosterone replacement therapy (TRT) – especially if accompanying signs and symptoms suggestive of hypogonadism are present. Additionally, as opposed to other modes of treatment, testosterone has the potential to elevate mood and energy and reduce fatigue ¹¹.

---

Future research

Although TRT sounds like an exciting treatment option for tackling obesity, the plasma levels of testosterone at which therapy should be initiated remain undefined. Currently, it is recommended only in individuals diagnosed with testosterone deficiency (hypogonadism / erectile dysfunction).

A sad fact is that most doctors treating obese patients with diabetes or cardiovascular disease are not aware of the connection of testosterone with obesity and the potential benefits of testosterone therapy. Furthermore, the misconception that testosterone increases cardiovascular risk ¹² and chances of pancreatic cancer prevents clinicians from prescribing testosterone ¹³.

There is a definite and realistic need to further explore this option for treating obesity in men. Also, an effort should be initiated to educate both doctors as well as members of the general population (who are struggling with obesity and its ill-effects) regarding the benefits of testosterone replacement therapy.

---

References

(1) Kypreos KE. Mechanisms of obesity and related pathologies. FEBS J 2009; 276(20):5719.

(2) Freedman DH. How to fix the obesity crisis. Sci Am 2011; 304(2):40-47.

(3) Traish AM, Feeley RJ, Guay A. Mechanisms of obesity and related pathologies: androgen deficiency and endothelial dysfunction may be the link between obesity and erectile dysfunction. FEBS J 2009; 276(20):5755-5767.

(4) Singh R, Artaza JN, Taylor WE, Braga M, Yuan X, Gonzalez-Cadavid NF et al. Testosterone inhibits adipogenic differentiation in 3T3-L1 cells: nuclear translocation of androgen receptor complex with beta-catenin and T-cell factor 4 may bypass canonical Wnt signaling to down-regulate adipogenic transcription factors. Endocrinology 2006; 147(1):141-154.

(5) Emmelot-Vonk MH, Verhaar HJ, Nakhai Pour HR, Aleman A, Lock TM, Bosch JL et al. Effect of testosterone supplementation on functional mobility, cognition, and other parameters in older men: a randomized controlled trial. JAMA 2008; 299(1):39-52.

(6) Traish AM, Abdou R, Kypreos KE. Androgen deficiency and atherosclerosis: The lipid link. Vascul Pharmacol 2009; 51(5-6):303-313.

(7) Dhindsa S, Miller MG, McWhirter CL, Mager DE, Ghanim H, Chaudhuri A et al. Testosterone concentrations in diabetic and nondiabetic obese men. Diabetes Care 2010; 33(6):1186-1192.

(8) Aversa A. Drugs targeted to improve endothelial function: clinical correlates between sexual and internal medicine. Curr Pharm Des 2008; 14(35):3698-3699.

(9) Cattabiani C, Basaria S, Ceda GP, Luci M, Vignali A, Lauretani F et al. Relationship between testosterone deficiency and cardiovascular risk and mortality in adult men. J Endocrinol Invest 2012; 35(1):104-120.

(10) Araujo AB, Dixon JM, Suarez EA, Murad MH, Guey LT, Wittert GA. Clinical review: Endogenous testosterone and mortality in men: a systematic review and meta-analysis. J Clin Endocrinol Metab 2011; 96(10):3007-3019.

(11) Saad F, Aversa A, Isidori AM, Gooren LJ. Testosterone as potential effective therapy in treatment of obesity in men with testosterone deficiency: a review. Curr Diabetes Rev 2012; 8(2):131-143.

(12) Traish AM, Kypreos KE. Testosterone and cardiovascular disease: an old idea with modern clinical implications. Atherosclerosis 2011; 214(2):244-248.

(13) Morgentaler A. Testosterone replacement therapy and prostate cancer. Urol Clin North Am 2007; 34(4):555-63, vii.

Read Full Post »

Quit Squawking; women on treadmills may have been right all along!

For many-a-years, ‘treadmill-users’ in gyms – especially women – have been subjected to immense ridicule by those that swear by the resistance training method as the only way of training – there’s been an ever increasing tendency to criticise people using the treadmill or indulging in aerobic activities. The advent of CrossFit (and the Concept 2 Rower) hasn’t helped matter since CrossFitters have also jumped into the fray as the ‘treadmill bashers’.

The basis of the criticism springs from the thinking that lifting weights is far better than aerobic training when it comes to losing fat. Although much of the evidence for such thinking is anecdotal, the proof for the idea that ‘weight-training’ is far better than aerobic training – like treadmill runs – is flimsy to say the least. Yet, all ‘knowledgeable fitness experts’ seems to agree unanimously that weight training is far better than treadmill running for fat loss! Read my blog here on why I think resistance training may not be a great fat loss as is usually made out.

Notwithstanding what bodybuilders of CrossFitters might suggest, runners have always maintained that running (as in long-distance running) continues to be the best darn way to lose fat! Having said that, I have always maintained that running does come at a risk (of injuries); this is how I feel about long-distance running! However, this blog post is more about the fact that treadmill running seems to be a great fat loss strategy and yet, it seems to have copped a lot of unwarranted heat.

Argument(s) for Resistance Training

Lifting weights – also called resistance training (RT) – increases muscle mass and tone. This increase in muscle mass – since muscle is the most metabolically active tissue in the body – translates into more calories burned throughout the course of the day, even when resting, they say.

In short, resistance training bumps up your metabolic rate. This, they believe, is in contrast to aerobic training (AT) where you’d burn calories only when you exercise but nothing much after!

Not surprisingly, most ‘knowledgeable’ fitness experts – thinking along these lines – suggest RT over AT for burning fat.

Well, it just may be that  fitness gurus may have been wrong and those’ women on treadmills’ may have been right all along – if a new study, published in the American Journal of Physiology – Endocrinology and Metabolism is to be believed (Lee et al., 2013).

Evidence in Favour of Aerobic Training 

Researchers from the University of Pittsburgh, Pennsylvania, conducted a study comparing resistance training with aerobic training in young women (Lee et al., 2013). The results were astonishing (for most!) – to say the least! Apparently, not only is AT better than RT at reducing body fat % but it also wins hands down when it comes to:

• improving cardiorespiratory fitness,
• improving insulin sensitivity,
• reducing visceral adipose tissue (fat surrounding organs),
• reducing abdominal fat, and
• reducing inter-muscular fat (fat within muscle)

Other studies have also supported the idea that aerobic training may be better at reducing visceral and abdominal fat, not to mention, the overall body fat%.

• A study published in Dec, 2012 reported that while AT and combined AT/RT exercise programs caused more fat loss than RT alone, AT/RT and RT resulted in increased lean mass. However, although requiring a double time commitment over AT alone, a combined AT/RT exercise program, the authors observed, did not result in ‘significantly more fat loss over AT alone’ (Willis et al., 2012)
• Another study published in the American Journal of Physiology – Endocrinology and Metabolism concluded that aerobic training caused significant reductions in body fat (including subcutaneous abdominal fat), visceral and liver fat, plasma liver enzymes, alanine aminotransferase (enzyme reflecting the amount of liver damage) and HOMA (Homeostasis Model Assessment – a measure of the level of your steady state beta cell function (%B) and insulin sensitivity (%S)). Resistance training, on the other hand, failed to significantly affect these variable. Also, AT was found to be more effective that RT at reducing abdominal as well as body fat (Slentz et al., 2011)

Aerobic Training and Metabolic Disease

An interesting observation is that aerobic training seems to be better than resistance training in reducing the risk of metabolic syndrome (obesity, diabetes, cardiovascular conditions and what-have-yous). Researchers from the Duke University Medical Center showed that the results of a combination of AT and RT exercise regimen – although more effective at reducing the risk of metabolic disease than RT alone – were not significantly different from AT alone (Bateman et al., 2011). This effectively suggests  that the RT component may be contributing very little to the disease prevention effect of an AT-RT exercise program

Why Women prefer Treadmills?

As if the results of the studies mentioned above weren’t shocking enough, here’s something that is even more thought-provoking – something that might answer your question of why women tend to favor treadmills over free-weights!

It appears that aerobic training is more effective in (overweight and obese) women than in men (Lee et al., 2013). Furthermore, there is some evidence to suggest that women enjoy AT more than RT (Lee et al., 2012); the opposite seems to be true with young men – they seem to enjoy RT more (now come on, do we even need any proof of that?!).

My hunch is that is that women find aerobic training more enjoyable because it is more effective for them! Not surprisingly then – call it nature or the subconscious minds at work – there seems to be a very valid reason why you see more women heading to the treadmill rather than the ‘free-weights section’!

Conclusion

It is likely that treadmill runs may be more effective than resistance training – especially in overweight women – for reducing body fat and preventing metabolic diseases. Also,

• RT contributes very little (if at all) to fat-loss
• RT contributes very little towards (metabolic) disease prevention
• the above seem to be the job of the  good old aerobic training

Furthermore, as opposed to popular belief, a combination of aerobic and resistance training does not seems to afford any more benefits over aerobic training alone when losing body fat is your prime goal. So, out goes the almost ancient ‘fitness program’ of alternate days of weight training and cardio.

I reckon – in light of recent research findings – women are advised to get as much cardio under their belt as they can. After all, Jane Fonda did manage to get into top shape without too much of lifting, didn’t she?! So, if you feel like it, don’t let anyone stop you from jumping on to the treadmill, girls!

TAKE HOME MESSAGE

It appears that for overweight or obese individuals – especially women – aerobic training may still be the best way to go, not only to reduce body fat but also to reduce the risk of metabolic diseases as well.

Although, it can be argued here that studies cited have shortcomings (and a well-qualified researcher will likely, blow the results of these studies to smithereens), it has to be acknowledged these studies do have the potential to make us think twice.The question that begs to be answered is ‘what if we were wrong about our fat-loss strategies and indeed, about our obsession with resistance training and what if those women on treadmill were right all along?!

Until such a time that someone comes up with concrete proof about resistance training being so damn good that we can totally do away with aerobic training, let’s us keep our minds open. AND, let’s also stop ridiculing (or even downright laughing at) those women who hit the treadmill every single time!

References

Bateman, L. A., Slentz, C. A., Willis, L. H., Shields, A. T., Piner, L. W., Bales, C. W. et al. (2011). Comparison of aerobic versus resistance exercise training effects on metabolic syndrome (from the Studies of a Targeted Risk Reduction Intervention Through Defined Exercise – STRRIDE-AT/RT). Am J Cardiol, 108, 838-844.

Lee, S., Bacha, F., Hannon, T., Kuk, J. L., Boesch, C., & Arslanian, S. (2012). Effects of aerobic versus resistance exercise without caloric restriction on abdominal fat, intrahepatic lipid, and insulin sensitivity in obese adolescent boys: a randomized, controlled trial. Diabetes, 61, 2787-2795.

Lee, S., Deldin, A. R., White, D., Kim, Y., Libman, I., Rivera-Vega, M. et al. (2013). Aerobic exercise but not resistance exercise reduces intrahepatic lipid content and visceral fat and improves insulin sensitivity in obese adolescent girls: a randomized controlled trial. Am J Physiol Endocrinol.Metab, 305, E1222-E1229.

Slentz, C. A., Bateman, L. A., Willis, L. H., Shields, A. T., Tanner, C. J., Piner, L. W. et al. (2011). Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT. Am J Physiol Endocrinol.Metab, 301, E1033-E1039.

Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W. et al. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl.Physiol (1985.), 113, 1831-1837.

Read Full Post »