Regular endurance runs have a stimulating effect on love, lust and passion. This is not a pipe dream of many men, but the result of several studies from the USA and Germany. Jogging has a stimulating effect – according to studies, at least on the stronger sex. So now no more excuses apply, and even the settled sofa stool is finally drawn to the running track or the gym. However, the “power for the libido” has rather psychological reasons: Jogging increases positive body awareness, anger and stress are better reduced, confirms the DAK. Athletes rest in themselves, are more balanced and relaxed – a basic requirement also in the act of love.
Physical exertion promotes relaxation
Jogging and other endurance sports initially have a sexually inhibiting effect: During exercise, blood flow to the sexual organs is reduced. The body needs the energy to supply the muscles with oxygen. However, the improved hormone balance ensures higher sperm production in the stronger sex, and recovery phases after orgasm are shortened. Nevertheless, the mental balance is in the foreground. “Physical exertion promotes mental relaxation,” explains Frank Meiners, a graduate psychologist at DAK. “Eroticism is also controlled by the psyche. That’s why you have to be able to switch off and relax. Running helps to process everyday stress.”
But beware:
At a certain intensity of training, hormone production decreases and the body uses up all the energy for the planned performance. Consequence: during overtraining, sexual function is suppressed – a kind of survival reaction of the body. So: exercise in moderation!
Small sports lexicon
Aerobic training
Aerobic training literally means “training with air”. In this process, carbohydrates and fats are burned to produce energy in the muscle cells. This workout challenges the cardiovascular system as well as the lungs and metabolism. Good aerobic endurance training leads to better oxygen utilization, the organism becomes more efficient and works more economically. Endurance training of three times 30-40 minutes per week is sufficient. Typical sports are jogging, cycling or swimming. The pulse should be controlled. A guideline is 180 minus age.
Anaerobic exercise
Our body resorts to anaerobic energy supply when it needs to perform at a high level in the short term. The utilization of energy reserves then takes place without oxygen (an-aerobic = without air). This can be the case, for example, when we have to lift a weight. During prolonged exertion such as a fast run (for example, a 400-meter run), increased lactic acid (lactate) is formed in the muscles. This eventually leads to overtiredness of the muscle and termination of the run. During endurance training, the pace should therefore be chosen so that it is not too fast and no over-acidification takes place. Anaerobic training is also only useful and performance-enhancing if you have good basic endurance.
ATP – adenosine triphosphate
The only way for the organism to gain kinetic energy is by splitting ATP (adenosine triphosphate) in the muscle cells. However, this store is depleted after 8-10 seconds. Therefore, the stores must be replenished as soon as possible. This is done in the body by splitting creatine phosphate (enough for another 20 seconds), by splitting and burning carbohydrates (glycogen) and, during prolonged exercise, by burning fats. In this way, the organism is prepared for any load from a few seconds to several hours. In a marathon run, for example, up to 100 kg of ATP are converted.
Endurance sports
Endurance sports primarily challenge the cardiovascular system. Here, larger muscle groups are addressed, usually with the involvement of the leg muscles. Typical sports that anyone can do outdoors are walking, jogging, inline skating or cycling. For those who prefer to exercise “indoors,” there are bicycle ergometers (home trainers), steppers, cross trainers or (step) aerobics in sports clubs or fitness studios. Water rats can keep fit with lane swimming, aqua fitness and aqua jogging.
Endurance training
Endurance training from the point of view of health promotion is a training of dynamic aerobic endurance. This means that training always involves dynamic movement, such as jogging.The load is only so high that the body cells are sufficiently supplied with oxygen – i.e. can work aerobically. The duration of training can range from ten minutes to several hours (marathon), depending on performance. An optimal training stimulus for health is 30-40 minutes of training three times a week.
BMI
The Body Mass Index (BMI) is now considered the standard to determine overweight. It involves dividing the body weight (in kg) by the square of the height (in meters). The optimal result lies between the values 19 and 24. With increasing age, however, the BMI may also increase slightly. From BMI 26, the risk to health begins to increase. There is an increased risk at a BMI of over 30. Here begins the severe overweight (obesity) and associated with the risk of concomitant diseases.
Protein
Proteins and their building blocks, amino acids, are building material for muscles and metabolic enzymes. Athletes, especially those who practice strength sports, therefore need more of them. However, the requirement increases only slightly (from 0.1 to 0.9 grams per kilogram of body weight per day). Since every German citizen consumes an average of 1.2 to 1.4 grams, this is already more than enough in the daily diet. Proteins are found primarily in dairy products, many plants such as potatoes and legumes, and meat.
Fat burning
In order to achieve a long-lasting athletic performance (for example, marathon), the organism needs fat metabolism. In this process, fats are increasingly burned in the muscle cells for energy production. Training for fat burning takes place at low intensity and a pulse of 60-75 percent of the maximum heart rate. Although fat burning begins to a small extent after just a few minutes, a significant training effect is only achieved through long periods of training. Top marathon runners can gain up to 70 percent of their kinetic energy by burning fat. Especially during cardiovascular training to support weight reduction, the “fat burner” is often used. In this way, even the untrained can exercise longer and burn calories in the process. However, it is not the storage fats on the hips that are burned, but the free fatty acids present in the blood.
Fluid loss
A danger that should not be underestimated during exercise is the loss of fluid through sweating. Even with a loss of 1 percent of body weight, the blood becomes more viscous and performance drops. In warm weather, 2-3 liters of sweat per hour can be lost through intensive sports activities. As a preparation, one should drink at least one glass of water before the sport. Fruit spritzers, i.e. mineral water plus fruit juice, are particularly suitable for replenishing the stores. This also replenishes the lost minerals. Tap water and fruit teas are also a good choice.
Carbohydrates
The number one source of energy for athletes, and especially for endurance athletes, is carbohydrates. Pasta, rice, bread, fruits and vegetables are all prime sources of energy. Fresh and wholesome products in particular are rich in vitamins and minerals, so additional effervescent tablets and capsules can be left on the shelf. Carbohydrates are stored in the form of glycogen in the muscles and liver. Not without reason, there are “noodle parties” at major running events to help replenish carbohydrate stores.
Complex carbohydrates
Long-chain, complex carbohydrates are absorbed slowly into the blood and muscle cells. This provides a lot of energy for training and competition over a longer period of time. The main sources are vegetables, fruits and whole grain products such as muesli and whole grain bread.
Lactic acid (lactate)
If the muscles consume more kinetic energy than aerobic metabolism can supply, anaerobic (lactic) metabolism comes to the fore. Cells obtain energy by converting glycogen (the storage carbohydrates) into lactic acid (lactate) through several intermediate steps. The acid accumulates in the muscle fibers and later in the blood. As a result, the organism becomes “acidic” and the enzymes needed in metabolism are inhibited. This leads to muscle fatigue and finally to a loss of performance. The lactic acid is constantly broken down again by the organism and has completely disappeared after 15 minutes at the end of the exercise. Recovery can be accelerated by light physical exercise (“cool-down”).
