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Increasing stamina in bed: The request could not be satisfied


How to enhance sex, stamina, and libido

Humans have looked for ways to improve their sexual experience for thousands of years, including trying to discover the best foods for sex.

Scientists have linked a variety of foods with better sex. In this article, learn about which foods to eat to boost libido, improve stamina, and enhance your sex life.

Keeping the circulatory system in good working order is essential for sexual health. Better circulation can lead to an improved sexual response in men and women. This is especially true for the erectile response. Cardiac health is also vital for stamina.

In other words, if it is good for the heart, it is good for a person’s sex life.

The American Heart Association recommend a diet that includes:

  • a wide range of fruits and vegetables
  • whole grains and plenty of fiber
  • healthful oils, such as olive oil and sunflower oil
  • seafood, nuts, and legumes

Research suggests that following this heart-healthy diet can improve certain aspects of sexual health.

Researchers studying the Mediterranean Diet, which follows similar lines to the American Heart Association’s, found that people with metabolic syndrome who followed the diet had fewer problems with erectile dysfunction, otherwise known as ED.

Also, many of the foods featured in a heart-healthy diet, such as avocados, asparagus, nuts, seafood, and fruit, have associations with better sex in both traditional medicine and scientific research.

For example, in Nahuatl — the language once used by the Aztecs — the term for avocados was the same as the term for testicles.

Also, researchers found that people who ate avocados had a reduced risk of metabolic syndrome, which is a risk factor for ED.

Men with metabolic syndrome are almost twice as likely as men without it to experience ED, so adding healthful fats, such as those in avocados, to a varied diet may help.

Foods that can help people improve their libido are commonly called aphrodisiacs, after Aphrodite, the ancient Greek goddess of love.

Oysters are among the most famous aphrodisiacs in history. Their effects may be due to their zinc content.

Zinc is a mineral the body needs every day for many vital functions, such as cell metabolism, stamina, and regulating levels of testosterone. Testosterone is the most important male sex hormone.

One older study found that zinc might be helpful for treating ED in people with chronic kidney disease.

Oysters have more zinc than any other food per serving. Some examples of other foods that are high in zinc are:

  • crab
  • lobster
  • red meat
  • fortified breakfast cereal
  • pine nuts

However, sexual desire is complex and has to do with many more factors than just nutrition, including an individual’s relationships, stress levels, and personal preference.

It is natural for people to experience ups and downs in their interest in sex. Many alternative healthcare practitioners claim diet can help.

While more scientific research is needed, the following foods are possible libido-boosters:

When a person has difficulty getting and maintaining an erection, doctors refer to it as ED. According to the Urology Care Foundation, ED affects up to 30 million men in the United States.

Understanding the physical, mental, and emotional factors that contribute to ED can help people choose a diet that promotes better sex.

Factors that contribute to ED include:

  • problems with blood flowing into and staying in the penis
  • damage to nerve centers in the penis
  • side effects of medication, radiation, and other medical treatments
  • depression, anxiety, and stress

Tackling the underlying cause is the best way to treat ED. But another thing people can do is eat more fruit.

In one study, researchers linked a higher fruit intake to a 14 percent reduction in the risk of ED. The flavonoid content of many fruits may be responsible for this improvement.

Foods rich in flavonoids include:

  • berries
  • citrus fruits
  • grapes
  • apples
  • hot peppers
  • cocoa products
  • red wine
  • tea (green, white, and black)

Research in an animal model has also shown that watermelon may be effective against ED. The melon’s content of the amino acid l-citrulline may explain this positive action.

Also, nitric oxide may be beneficial to prevent ED by increasing blood flow and vasodilation.

Beets also contain nitrates, which convert to nitric oxide and may be beneficial for blood flow.

Many people look to their diet to increase their sexual desire, improve their ability to have sex, and increase the pleasure they get from sex.

While research indicates possible links between particular foods and better sex, those seeking the best food for sex should ensure they are eating a balanced, heart-healthy diet.

Erectile dysfunction: Treatments and causes

A man is considered to have erectile dysfunction if he regularly finds it difficult getting or keeping a firm enough erection to be able to have sex, or if it interferes with other sexual activity.

Most men have occasionally experienced some difficulty with their penis becoming hard or staying firm. However, erectile dysfunction (ED) is only considered a concern if satisfactory sexual performance has been impossible on a number of occasions for some time.

Since the discovery that the drug sildenafil, or Viagra, affected penile erections, most people have become aware that ED is a treatable medical condition.

Men who have a problem with their sexual performance may be reluctant to talk with their doctor, seeing it can be an embarrassing issue.

However, ED is now well understood, and there are various treatments available.

This MNT Knowledge Center article offers helpful information for people experiencing this problem, or those close to them.

Fast facts on erectile dysfunction:

  • Erectile dysfunction (ED) is defined as persistent difficulty achieving and maintaining an erection sufficient to have sex.
  • Causes are usually medical but can also be psychological.
  • Organic causes are usually the result of an underlying medical condition affecting the blood vessels or nerves supplying the penis.
  • Numerous prescription drugs, recreational drugs, alcohol, and smoking, can all cause ED.

Normal erectile function can be affected by problems with any of the following systems:

  • blood flow
  • nerve supply
  • hormones

Physical causes

It is always worth consulting a physician about persistent erection problems, as it could be caused by a serious medical condition.

Whether the cause is simple or serious, a proper diagnosis can help to address any underlying medical issues and help resolve sexual difficulties.

The following list summarizes many of the most common physical or organic causes of ED:

Atherosclerosis is a common cause of blood flow problems. Atherosclerosis causes a narrowing or clogging of arteries in the penis, preventing the necessary blood flow to the penis to produce an erection.

Numerous prescription medications can also cause ED, including those below. Anyone taking prescription medications should consult their doctor before stopping or changing their medications:

  • drugs to control high blood pressure
  • heart medications such as digoxin
  • some diuretics
  • drugs that act on the central nervous system, including some sleeping pills and amphetamines
  • anxiety treatments
  • antidepressants, including monoamine oxidase inhibitors (MAOIs), selective serotonin reuptake inhibitors (SSRIs), and tricyclic antidepressants
  • opioid painkillers
  • some cancer drugs, including chemotherapeutic agents
  • prostate treatment drugs
  • anticholinergics
  • hormone drugs
  • the peptic ulcer medication cimetidine

Physical causes account for 90 percent of ED cases, with psychological causes much less common.

Psychological causes

In rare cases, a man may always have had ED and may never have achieved an erection. This is called primary ED, and the cause is almost always psychological if there is no obvious anatomical deformity or physiological issue. Such psychological factors can include:

Most cases of ED are ‘secondary.’ This means that erectile function has been normal, but becomes problematic. Causes of a new and persistent problem are usually physical.

Less commonly, psychological factors cause or contribute to ED, with factors ranging from treatable mental health illnesses to everyday emotional states that most people experience at some time.

It is important to note that there can be overlap between medical and psychosocial causes. For instance, if a man is obese, blood flow changes can affect his ability to maintain an erection, which is a physical cause. However, he may also have low self-esteem, which can impact erectile function and is a psychosocial cause.

Does riding a bicycle cause ED?

Questions remain about the effects on men’s health of riding a bicycle.

Some research has raised concerns that men who regularly cycle for long hours could have a higher risk of ED, in addition to other men’s health issues such as infertility and prostate cancer.

The most recent study to investigate this found that there was no link between riding a bike and ED, but it did find an association between longer hours of cycling and the risk of prostate cancer.

Prostate disease and ED

Prostate cancer does not cause ED.

However, prostate surgery to remove the cancer and radiation therapy to treat prostate cancer can cause ED.

Treatment of non-cancerous, benign prostate disease can also cause the condition.

For more research-backed information and resources for men’s health, please visit our dedicated hub.

The good news is that there are many treatments for ED, and most men will find a solution that works for them. Treatments include:

Drug treatments

Men can take a group of drugs called PDE-5 (phosphodiesterase-5) inhibitors.

Most of these pills are taken 30 to 60 minutes before sex – the best known being the blue-colored pill sildenafil (Viagra). Other options are:

  • vardenafil (Levitra)
  • tadalafil (taken as a once-daily pill called Cialis)
  • avanafil (Stendra)

PDE-5 inhibitors are only available on prescription. A doctor will check for heart conditions and ask about other medications being taken before prescribing.

Side-effects associated with PDE-5 inhibitors include:

Less commonly used drug options include prostaglandin E1, which is applied locally by either injecting it into the penis or inserting it down the opening of the urethra.

Most men prefer a pill, however, so these locally acting drugs tend to be reserved for men who cannot take oral treatment.

Online pharmacies

It is possible to buy treatment over the internet for ED. However, caution is advised.

The United States (U.S.) Food and Drug Administration (FDA) has a consumer safety guide about this, including a recommendation to check that the online pharmacy:

  • is located in the U.S. and licensed
  • has a licensed pharmacist to answer questions.
  • requires a prescription.
  • offers direct contact with a person who can discuss any problems.

You can check whether the pharmacy is licensed using this list of Verified Internet Pharmacy Practice Sites (VIPPS).

The FDA also offers tips for spotting the dangers of an unsafe website, including watching out for the following clues:

  • There is no way to contact the website by phone.
  • Prices are dramatically lower than those offered by legal online pharmacies.
  • Prescription drugs are offered without requiring a prescription – which is illegal.
  • Personal information is not protected.

The FDA adds that these illegal sites may send drugs of unknown quality and origin, even sending the wrong drug or a dangerous product.

Vacuum devices

Vacuum erection devices are a mechanical way of producing an erection for men who do not want or cannot use drug treatments, or find they are not working.

The penis is made rigid by the use of a vacuum pump sealed around it that draws up blood. This is prevented from then leaving the penis by the use of an accompanying band.

The lack of spontaneity with the use of vacuum devices means that many men find other treatments for ED preferable.

Surgical treatments

There are several surgical treatment options:

  • Penile implants: These are a final option reserved for men who have not had any success with drug treatments and other non-invasive options.
  • Vascular surgery: Another surgical option for some men is vascular surgery, which attempts to correct some blood vessel causes of ED.

Surgery is a last resort and will only be used in the most extreme cases. Recovery time varies, but success rates are high.

Do dietary supplements and alternative treatments work?

The short answer is “no.”

No guidelines followed by doctors, nor any established sources of evidence, support the use of dietary supplements, such as herbal pills.

In addition to there being no evidence in favor of non-prescription alternatives for ED, the FDA has warned of hidden risks of “treatments” sold online.

Men may not always successfully achieve an erection, and if this rarely happens, it is not considered a medical problem.

However, ED does not only refer to a complete inability to achieve an erect penis. Symptoms can also include struggling to maintain an erection for long enough to complete intercourse or an inability to ejaculate.

There are often also emotional symptoms, such as embarrassment, shame, anxiety, and a reduced interest in sexual intercourse.

A man is considered to have ED when these symptoms occur regularly.

There are exercises a man can carry out to reduce the effects of ED.

The best way to treat erectile dysfunction without medication is by strengthening the pelvic floor muscles with Kegel exercises. These are often associated with women looking to strengthen their pelvic area during pregnancy, but they can be effective for men looking to regain full function of the penis.

Firstly, find the pelvic floor muscles. You can achieve this by stopping mid-stream two or three times the next time you urinate. The muscles you can feel working during this process are the pelvic floor muscles, and they will be the focus of Kegel exercises.

One Kegel exercise consists of tightening and holding these muscles for 5 seconds and then releasing them. Try to do between 10 and 20 repetitions each day. This may not be possible when you first start doing the exercises. However, they should become easier over time.

You should be able to notice an improvement after 6 weeks.

Make sure you are breathing naturally throughout this process and avoid pushing down as if you are forcing urination. Instead, bring the muscles together in a squeezing motion.

Aerobic exercise, such a jog or even a brisk walk, can also help the blood to circulate better and can help improve ED in men who have circulation issues.

The numerous potential causes of ED mean that a doctor will typically ask a lot of questions and arrange for blood tests to be performed. Such tests can check for heart problems, diabetes, and low testosterone, among other things. The doctor will also carry out a physical examination, including of the genitals.

Before considering a diagnosis that requires treatment, a doctor will look for symptoms that have persisted for at least 3 months.

Once a medical history has been established, a doctor will then undertake further investigation. One simple test, known as the ‘postage stamp test,’ can be helpful in determining if the cause is physical rather than psychological.

Men usually have 3 to 5 erections a night. This test checks for the presence of erections at night by seeing if postage stamps applied around the penis before sleep have snapped off overnight. Other tests of nocturnal erection include the Poten test and Snap-Gauge test.

These methods provide limited information but can help guide a doctor’s choice of further tests.

10 natural methods for males and females

Libido, or sex drive, naturally varies between individuals. Having a low sex drive is not necessarily a problem, but if a person wishes to boost their libido, they can try a range of effective natural methods.

Anxiety, relationship difficulties, health concerns, and age can all affect libido. While a low libido is not usually problematic, it can affect a person’s relationships and self-esteem.

In this article, we look some of the best ways that males and females can increase their libido using natural methods.

Both males and females can boost their libido using the following methods:

1. Manage anxiety

Share on PinterestRegular exercise and open communication can help prevent anxiety affecting libido.

Having high levels of anxiety is a common barrier to sexual functioning and libido for both males and females. This may be anxiety due to life stress or specific sex-related anxiety.

People with an intense work schedule, caring responsibilities, or other life stresses may feel fatigued and, as a result, have a low sexual desire.

Anxiety and stress can also make it more difficult for someone to get or maintain an erection, which can put a person off having sex. A 2017 review of erectile dysfunction in young men has suggested that depression and anxiety can result in a reduced libido and increased sexual dysfunction.

There are many things that people can do to manage their anxiety and boost their mental health, including:

  • practicing good sleep hygiene
  • making time for a favorite hobby
  • exercising regularly
  • eating a nutritious diet
  • working to improve relationships
  • talking to a therapist

2. Improve relationship quality

Many people experience a lull in sexual desire and frequency at certain points in a relationship. This may occur after being with someone for a long time, or if a person perceives that things are not going well in their intimate relationships.

Focusing on improving the relationship can increase each partner’s sex drive. This might involve:

  • planning date nights
  • doing activities together outside of the bedroom
  • practicing open communication
  • setting time aside for quality time with each other

3. Focus on foreplay

Having better sexual experiences may increase a person’s desire for sex, thereby boosting their libido. In many cases, people can enhance their sexual experiences by spending more time on touching, kissing, using sex toys, and performing oral sex. Some people call these actions outercourse.

For women, foreplay may be especially important. According to some 2017 research, only around 18 percent of women orgasm from intercourse alone, while 33.6 percent of women report that stimulation of the clitoris is necessary for them to orgasm.

4. Get good-quality sleep

Getting good sleep can improve a person’s overall mood and energy levels, and some research also links sleep quality to libido.

A small-scale 2015 study in women suggested that getting more sleep the night before increased their sexual desire the next day. Women who reported longer average sleep times reported better genital arousal than those with shorter sleep times.

5. Eat a nutritious diet

Following a nutritious diet can benefit people’s sex drive by promoting good circulation and heart health, and by removing specific foods that can decrease libido.

Metabolic syndrome and cardiovascular disease can affect physical sexual functioning. Also, polycystic ovarian syndrome can affect hormone levels, which may also disrupt libido.

Eating a diet rich in vegetables, low in sugar, and high in lean proteins can help prevent disorders that affect libido.

6. Try herbal remedies

There is little research into how effective herbal remedies are at improving sexual function in males and females, though some people may find them beneficial.

A 2015 review study states that there is limited but emerging data that the following herbal remedies may improve sexual function:

People should be wary of using herbal medicines without their doctor’s approval. Some herbal medicines can interact with existing medications, and the United States Food and Drug Administration (FDA) do not regulate them. For this reason, their quality, purity, and safety remains unclear.

7. Get regular exercise

Getting regular exercise can help libido in many ways. A 2015 study of men undergoing androgen deprivation therapy, which lowers testosterone levels, found that regular exercise helped men cope with issues such as body image concerns, low libido, and relationship changes.

A 2010 review of women with diabetes cites research showing that exercise may help lower diabetes-related symptoms in women. The study emphasizes that doing exercises of the pelvic floor may be useful in women without diabetes.

8. Maintain a healthful weight

Some scientists link overweight and obesity to low sex drive, along with other factors related to reduced fertility. This is associated with hormonal factors, such as low testosterone concentrations.

Some people who are overweight may also experience psychological effects, such as lower body confidence.

Maintaining a healthy body weight can improve a person’s sex drive, both physically and psychologically. Eating a healthful diet and getting regular exercise can help achieve this, as well as boost a person’s overall energy levels.

9. Try sex therapy

Sexual desire is complex, with both psychological and physical components. Even when a person has a physical condition that affects libido, such as diabetes, improving the emotional and psychological response to sex can improve libido and sexual functioning.

Therapy is an effective strategy for increasing low libido. Individual counseling can help address negative views about sex, self-esteem, and secondary causes of low libido, such as depression and anxiety. Relationship counseling can help some people work through factors affecting their sexual desire.

Alongside talking therapies, mindfulness therapy may also help. One 2014 study found that just four sessions of mindfulness-based cognitive behavioral therapy in a group setting improved sexual desire, sexual arousal, and sexual satisfaction for women.

To find a suitable therapist in your area, search the AASECT directory.

10. Quit smoking

Smoking cigarettes can have a negative impact on a person’s cardiovascular system. Good heart health is important for good sexual functioning.

People who smoke cigarettes may find that their energy levels and sex drive increase after they quit.

There is a wide natural variation in people’s sexual desires and libido. It is important to note that having a lower libido than other people is not necessarily a bad thing.

However, if a person wants to increase their libido, there are many methods to try. These include eating a nutritious diet, getting regular exercise, reducing anxiety, and focusing on improving intimate relationships.

Low libido is a complex issue, with relationship, psychological, and physical components. Knowing the cause can help a person find the best treatment.

Because low libido, or a sudden shift in libido, can be a sign of a health condition, it is safest to talk to a doctor before trying libido boosters.

Read the article in Spanish.


The herbal remedies listed in this article are available in most grocery or health food stores and online:

50 Tips to Last Longer in Bed

Nutrient What it does Who it helps What to eat
Omega-3s This fatty acid helps balance sex hormones and increase stamina. Everyone Flaxseed, chia seeds, hemp, kale, spinach, walnuts, tuna, and oily fish
Potassium Eating a banana a day isn’t just fantastic for muscle cramps. Potassium — an electrolyte — keeps your cells and muscles hydrated. This is necessary when you’re trying to boost stamina. Everyone Bananas, cantaloupe, yogurt, quinoa, spinach, tomatoes, white potatoes, broccoli, and carrots
Capsaicin This chemical is found in a lot of spicy foods. It’s a great way to build up endurance. Everyone Hot peppers, ginger, and sweet peppers
Complex Carbs Eating carbs is a terrific way to give you an instant boost of energy. Plus, they keep you invigorated longer than simple carbs. Everyone Peas, dried beans, corn, barley (and other whole grains), yams and sweet potatoes, whole wheat pasta and bread, and oatmeal
B vitamins Increasing your intake of vitamins B-1 to B-5, and B-12 helps regulate your hormone levels. This gives your libido a sexy push in the right direction. Everyone Fish, lean meat, poultry, eggs, avocados, peanut butter, fortified enriched grains, eggs, leafy green vegetables, and daily vitamin supplements
Protein Protein is the perfect source of long-lasting energy. Everyone Eggs, tofu, lean meats, poultry, cheese, milk, yogurt, cottage cheese, and fish
Magnesium This essential nutrient is necessary for healthy brain function. When your levels are low, your sex stamina will take a nosedive. Everyone Quinoa, whole wheat breads and pasta, almonds, cashews, peanuts, black beans, spinach, and edamame
L-citrulline This naturally occurring amino acid is great for boosting stamina. It can even help you stay harder for longer. Men Dark chocolate, salmon, red meat, legumes, nuts, onions, garlic, and watermelon
Nitrates Nitrates help your muscles use oxygen which can pump up your pump skills. Men Celery, eggplant, arugula, swiss chard, beets, and carrots
Folic acid Folic acid speeds up cellular growth and can combat fatigue. Women Citrus fruits, broccoli, spinach, dried beans, nuts, peas, lentils, and avocado
Iron This isn’t just great for a pick-me-up when you’re surfing the crimson wave. Iron also helps you maintain a healthy metabolism and keeps your energy levels in check. Women Lentils, kale, spinach, fortified cereals, poultry, red meat, and fish
Calcium You probably know calcium is good for your bones, but did you know it also helps your cells to function properly? That’s super important for a healthy libido. Women Cheese, yogurt, salmon, sardines, and skim milk

15 Ways To Boost Sexual Stamina For Men (2021 Guide)

Human sexuality and relationship expert

So, the question you are probably asking right about now is, “How do I improve sexual stamina?”

Sexual stamina and more importantly, increasing sexual stamina, is something most men think of regularly.

It is estimated that the average man lasts for 6 minutes during intercourse. However, there is a strong pressure to last even longer.

For most guys, worrying about staying power is right up there with their anxiety about penis size when it comes to judging their sexual prowess. The biggest fear is that they somehow won’t measure up to their lover’s previous bedroom encounters.

But having the ability to boost sexual stamina in bed is something that will give every man more confidence between the sheets as well as in all other aspects of their lives.

Luckily, there is a bit of good news.

While there is no Holy Grail when it comes to increasing sexual stamina for every guy, there are certain things you can do to perform better for longer. One way is with Promescent Delay Spray

The following 15 tips help you get started on your journey to overcoming low sexual stamina. 

15 Tips to Boost Sexual Stamina in Men

1. Stay active

Exercising helps you do more than just look great.

It is a great way to boost sexual stamina. After all, sex is just a form of exercise and it can really get the heart pumping if you do it right.

While a romp in the sack isn’t like running the Boston Marathon, 20 to 30 minutes of cardio two to three times a week will keep your heart healthy enough for sex.

Doctors usually recommend that you can walk up two flights of stairs without breathing heavily before getting too frisky.

2. Eat your fruits and vegetables

Your mother knows best — fruits and vegetables really do make you grow big and strong. 

A proper diet is one of the best ways to increase sexual stamina naturally. 

Apples, broccoli, and peppers continue the antioxidant quercetin known for helping to increase endurance. 

Don’t forget an extra slice or two of watermelon, an L-arginine-rich food. 

Wash it all down with pomegranate juice that is excellent for increasing blood flow.

For more information about eating food that can boost libido and sexual performance, we recommend reading: Top 10 Foods to Boost Libido and Sexual Desire.

3. Get a little help with a delay spray

For those men who want a more foolproof way to increase their sexual stamina, getting a little extra help from science is no shame.

Delay sprays can help prolong the time it takes for you to reach an orgasm with a high satisfactory rate.. 

A Guaranteed Way To Last Longer in Bed.

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There are lots of brands you can choose from, but they are not all the same. 

For the best experience, look for a product that is fully absorbed through your skin. Using a specially formulated solution like Promescent will allow you to reduce desensitizing your partner even without the need to wear a condom.

4. Incorporate plenty of Omega-3 fatty acids into your diet

Omega-3 fatty acids are known to increase mental acuity, improve sleep quality, and boost the immune system. 

Still, it is also a great way to protect your heart health and decrease joint pain. A healthy heart and flexibility are two things you can’t get enough of in the sack. 

The better you feel, the longer you can go. Fatty fish like tuna and salmon are great sources of Omega-3 fatty acids, as well as avocados and olive oil.

5. Reduce your stress, boost your sex

Stress raises your blood pressure, and that’s a killer in and out of the bedroom. 

Quote [ Stress not only lowers your libido and ruins male sexual stamina, but it is a common cause for erectile dysfunction and premature ejaculation. ]

You can help control stress in your life by taking up meditation or yoga. 

If you suffer from issues such as ED or PE that cause you to feel embarrassment, talking to your partner outside of romantic moments can help ease your mind. 

6. Stop smoking cigarettes

There are lots of reasons to quit smoking, but if you need another one, giving up your tobacco habit may increase your sexual stamina. 

Research shows that smoking can have a number of negative impacts on a guy’s sexual health including:

  •  lowering libido 
  • decreasing physical endurance
  • reducing the quality of your erections 

In fact, smoking is directly correlated with increased chances of erectile dysfunction. 

Unfortunately, switching to vaping won’t help either. Studies show that nicotine, no matter what the source, can reduce sexual arousal. 

7. Stop or reduce drinking alcohol

Every guy knows that drinking too much can lead to disappointment in the lovemaking department. 

Quitting or reducing alcohol intake can help you build up your sexual stamina by reducing the chances of:

  • weight gain
  • reduce circulation 
  • poor heart health
  • depression
  • lower libido

8. Put your partner’s needs first

Sometimes it is the stress of thinking that you won’t please your partner or it may be overly focusing on your own pleasure that can cause problems in the sex department. 

Instead of thinking about you, concentrate on taking care of your partner. 

You may want to do this by extending foreplay to ensure she is fully aroused or simply paying more attention to how your movements cause her to react. 

When you put your partner’s needs ahead of your own, magical things can happen. 

9. Pick the proper position

We all have our own unique anatomical quirks that make us favor one sexual position over another. If you are looking to get better endurance in the bedroom, try choosing a position less stimulating.

Many guys find they can last longer when they have sex if your partner is on top. The penis will get less stimulation in these types of positions and help you get better stamina.

Having sex while standing also tends to prolong the time before having an orgasm.

10. Switch up your technique

Besides changing your sexual positions, you may want to think about finding new thrusting patterns which help you to last longer in bed. 

Most guys like to go as hard and as fast as possible. Doing this not only makes you climax quicker but also tire themselves out, leaving their partners unfulfilled. 

Try experimenting by adjusting the depth of your thrusts from shallow to deep, as well as the speed of the thrusts. 

Most guys tend to last longer when they use more shallow thrusts since the head of the penis is less stimulated, but play around and see what works for you.

11. Improve your sleep, improve your sex stamina

Do you stay up late partying on the weekends? If you want to have more and better sex, don’t. 

Research shows that catching an extra hour or two of sleep is probably responsible for a higher libido and of course, much more energy to last.

Remember that most people have a higher quality of sleep after sex, so it is a self-feeding cycle of great sleep and great sex. 

12. Head to the local coffee shop before getting it on

A study from the University of Texas found that men who drank one or two cups of coffee per day were not as likely to suffer symptoms of ED as guys who abstained from coffee. 

Don’t worry if you can’t stand coffee. Caffeine seems to be the most critical factor. 

Two cups of coffee have about 180 mg of caffeine, but so does 90 grams of dark chocolate.

13. Use a thicker condom

Too much sensitivity can lower your sexual stamina. 

A simple solution many guys find that works is wearing a condom, or switching to a thicker condom if you already use one. 

Brands don’t usually advertise their condoms as thicker, so you will want to look for words on the packaging like “Extra Strength” or “Extra Safe.” 

Besides helping to boost sexual stamina, condoms are a must for preventing STDs. Just be sure that if you are switching from no condom to condoms to add a little lube to make the transition easier on your partner. 

14. Change up your solo sessions

Every athlete needs to spend some time practicing, and masturbation is a great way to train your body how to last longer during sex. 

If you tend to reach climax a little early, you can build up your stamina by trying to prolong your climax when you masturbate. 

While it is not the same, it is the perfect place to test out new methods to help you gain control of your body like those listed below. Most of these techniques work best with a partner, but it is a good idea to work out any kinks beforehand. 

15. Why not give edging a try?

Edging goes by a number of different names, such as the stop and start method and the squeeze technique. The main goal is to bring yourself to the point just before you ejaculate and then to regain control by reducing stimulation. 

Mastering the edging process does takes time and practice, and it is not always the most practical solution, but there are many rewards. 

Men who are experts in edging report that not only can they control their ejaculations, but they have stronger, more powerful orgasms. Some even claim to experience multiple orgasms!

What Should Men Know About Sexual Stamina? 

It is crucial to understand what we are talking about when we discuss sexual stamina in the first place.

Like most men, you want to get off, but you are not some self-centered selfish jerk, are you? You want to ensure that your sexual partner has a satisfying experience, too.

Therefore, if you are like most men, you have one intention when it comes to sex: take care of yourself while making sure that you give your woman the big ‘O’.

Here’s the rub: most women will never reach orgasm from vaginal sex alone. It is simple biology.

You are fighting a losing battle if you are someone who judges how much of a stud you are by whether you are giving your lover an orgasm or not.

Why? Because there is a really good chance that your partner is reaching climax just over 50% of the time during sex. This sexual dilemma is often referred to as, “The Orgasm Gap”.



What is The Orgasm Gap?

Learn how you can last longer in the bedroom and leave your partner feeling satistfied.

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Instead, focus on getting to a point where you feel comfortable with your level of performance. 


Living with low sexual stamina can have tremendously detrimental effects on you your confidence level. 

Poor self-esteem in the romance department can lead to other serious health problems like premature ejaculation, erectile dysfunction, and performance anxiety. 

You will find that at least a few of these tips can help you to increase your sexual stamina and gain more courage and freedom when it comes to making love. 

So, if you want to boost your sexual stamina, it comes down to improving yourself. 

It is doable, but it takes effort and being open to trying new things. 

And always remember that concentrating on building sexual stamina should never replace the truth that sex is a shared experience. 

In the end, the connection you form with your sexual partner is what is all about. Whether it takes a minute or an hour, the experience itself is what truly matters.

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5 Sex Exercise for Men

Better Sex Exercise No. 4: Fast Walking

In a study of 31,000 men over age 50, Harvard researchers found that aerobic exercise resulted in a 30-percent lower risk of erectile dysfunction (ED). More specifically, according to another study, aerobic activity that burns at least 200 calories per day (equal to fast walking for two miles) can significantly lower the risk of ED. Brisk walking is thought to help ED by improving circulation and blood flow. “Fast walking, running, and other aerobic activities help your sex life for the same reason that they prevent heart attacks,” says McCall. “They keep your blood vessels clear.” The result can be stronger and longer erections. Vigorous activities, such as running and brisk walking, also release endorphins and relax you, which can boost sexual performance.

Secrets of the Female Orgasm

Better Sex Exercise No. 5: Swimming

In another Harvard study of 160 male and female swimmers, swimmers in their 60s reported sex lives comparable to those in their 40s. Since sexual activity can be an act of endurance, long-distance swimming can keep you going and going like the Energizer bunny. “Swimming for at least 30 minutes three times a week will increase sexual endurance,” says McCall. Swimming is also a great activity for weight loss, which can also lead to better sex. A randomized, single-blind study of 110 obese men with ED found that losing just 10 percent of their body weight improved sexual function in one third of the men. And it’s no secret that losing excess body fat will help attain those six-pack abs and make you more attractive to potential partners. The result: better sex!

Try doing some (or all) of the above workouts to improve your sexual technique, endurance, and flexibility. Your mate will be impressed with your sexual powers and, as a side benefit, you’ll get healthier and fitter along the way.

Learn more in the Everyday Health Men’s Health Center.

20 Foods That Increase Your Sexual Stamina and Sex Drive

There are certain things you definitely don’t want to last very long—like dentist appointments, visits with the in-laws, and hangovers. Something that would never top that list? Sex. When you hit the sheets with your significant other or a new flame, the last thing you want is to finish too soon.

Although no one wants to be a minuteman, research shows that you don’t have to go all night to please your partner either. A study published in the Journal of Sexual Medicine study reports that the average time couples spend bumpin’ and grindin’ ranges from three to 13 minutes. Other research reveals that most women want “sexy time” to last between 15 and 25 minutes—not for hours like some people might think. Regardless, nothing bad can come from going at it a bit longer!

Believe it or not, there are a few foods that can potentially help you improve your stamina in the bedroom. Below, we’ve detailed 20 examples so you have plenty of options to work with. And after, don’t miss the 15 Underrated Weight Loss Tips That Actually Work.


Watermelon is one of the richest natural sources of L-citrulline, a non-essential amino acid that your body converts to L-arginine in your body. And it’s the L-arginine that can help make your erection, well for lack of better words, harder. Like that little blue pill, L-arginine stimulates the production of nitric oxide, which increases blood flow to the penis, strengthening erections.

Get your mentality on the same page as your body by adding some serrano peppers to a stir fry, jalapenos to guacamole, or cayenne pepper to your eggs. Why all the pepper? Each fruit contains a significant amount of capsaicin, the compound that makes Tabasco sauce hot, releases chemicals that increase heart rate, mirrors signs of arousal, and releases feel-good endorphins, according to NPR. The bottom line? Munching on these spicy foods won’t only boost your metabolism, they will get you in the mood for the evening’s festivities and increase your duration in the sack, too. To rev your calorie-burning furnace some more, don’t miss these best ways to boost your metabolism.


An apple a day doesn’t just keep the doctor away; it may also help to extend your sexual stamina. It’s all thanks to apples’ high levels of quercetin, an antioxidant flavonoid that has been found to play a role in improving endurance. And since your body goes through many of the same physical changes during sex as it does during exercise—elevated heart rate, increased metabolism, burned calories, and muscle contractions—you can equate endurance with extending your time in bed. According to nutritionist Sarah-Jane Bedwell, RD, LDN, author of Schedule Me Skinny: Plan to Lose Weight and Keep It Off in Just 30 Minutes a Week, quercetin “can help to create new mitochondria in the body’s cells and increase one’s oxidative capacity, which signifies the maximum amount of oxygen your muscles can use.” That’s not all. Quercetin can also help prevent the release of cortisone, which causes muscle breakdown, meaning you’ll be able to go at it longer without experiencing premature fatigue.


If you like your food like you like your lovers—sweet and spicy—you’re in luck. Ginger is another food that can improve your sex life by aiding blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few times a week is all you need to reap the heart-healthy benefits. So, go ahead and place that second order of sushi this week—just don’t leave the ginger on your plate.


Trying to heat things up after your dinner date? Be sure to order the wild salmon. The fish is a good source of omega-3 fatty acids, which aid nitric oxide production, according to a study in the journal Food & Function, helping you stay hard. Plus, additional research has found that cutting back calories and sticking to a Mediterranean-style diet rich in produce, fish, whole grains, and healthy fats (like omega-3s) can improve erectile function in men with metabolic syndrome, according to an International Journal of Impotence Research study.

The same group of researchers found that similar results for improved sexual function in women when following a Mediterranean diet.


The sexual innuendo may also help you prepare for evening festivities. That’s because this tropical fruit is full of simple carbs to provide you with energy and potassium to help you keep going. The muscle-relaxing mineral prevents cramps and muscle spasms that may impede your sexy time. Plus, the American Heart Association says that potassium can help lower blood pressure, which can boost sexual performance by ensuring proper blood flow to certain parts of the body, including the genitals.

And don’t miss 20 Healthiest Foods That Lower Blood Pressure.


If you want to go long enough to help your date reach the big-O (hint: you should), reach for some oatmeal. The popular breakfast grain offers a rich source of the all-important amino acid, which is commonly used to treat erectile dysfunction. Plus, whole grains like oatmeal also help lower cholesterol levels, as shown by an American Journal of Lifestyle Medicine review.

Having high cholesterol can lead to atherosclerosis, a condition that clogs and narrows arteries, impairing blood flow. This could eventually lead to heart problems, but you’ll likely notice issues below the belt first. The arteries surrounding the genital area are narrower than coronary blood vessels, so they’re more susceptible to clots. Simply put: the better your cholesterol levels are, the better your erection will be, too. So, start your day with these overnight oats recipes.


According to historians, ancient Egyptians used garlic to boost their stamina. A Journal of Nutrition study confirmed that consuming garlic extract can help stop the formation of new fatty deposits, called plaque, inside arterial walls. Yes, that includes the arteries leading to your penis, too. Keep your heart healthy and your erections strong by adding some garlic to your weekly dishes. But bear in mind that garlic won’t make your breath smell particularly seductive—so keep it out of your date-night diet.


To ensure you can last as long as your partner desires when the time comes, add some nuts to your diet. Pistachios, peanuts, and walnuts all contain the amino acid L-arginine, which is one of the building blocks of nitric oxide—a naturally occurring gas that helps guys maintain their erections. These nuts are also high in magnesium, which boosts energy and endurance.

Consider swapping out your dinner roll for a side of quinoa if you’re looking for ways to last longer in the bedroom. Not only is quinoa one of the few plant-based sources of complete protein, but it’s also one of the top high-fiber foods. Because it takes your body a longer time to digest fiber, eating these nutrient-dense foods provides your body with more long-lasting energy levels so you can go the distance.


For a quick energy boost, look no further than vitamin B12. The micronutrient is connected to optimal mental function and high energy because it helps maintain the health of your nerves, brain, and red blood cells. According to a Harvard study published in the New England Journal of Medicine, typical vitamin B12 deficiency symptoms include a trio of ailments that spell out bad news for the bedroom: fatigue, low libido (including erectile dysfunction), and weakness.

Luckily, one of the top five sources of the micronutrient is one you’re likely already eating: canned tuna. Pop open a can and top off a slice of whole-grain bread or your salad with this cheap fish that ranks on our list of best proteins for weight loss.

Don’t miss A Vitamin B Deficiency Might Be the Reason You’re Tired All the Time.


A study published in the International Journal of Impotence Research discovered that pomegranate juice, rich in antioxidants that support blood flow, can help improve erectile dysfunction. Though this study was funded by POM Wonderful, animal studies have also shown that the elixir improves long-term erectile response, so it’s definitely worth a shot–literally. Knock a shot back or water your juice down a bit: One cup of tart POM Wonderful packs 34 grams of sugar.

Nitrates will help increase overall blood flow, which is not only good for “down there” but also beneficial for your mind. In a recent Physiology & Behavior study, adult participants were given a dose of beet juice and then performed a selection of cognitive tasks. The researchers discovered that the beet juice measurably improved blood flow to their brains and improved cognitive performance. The secret power of these roots? Nitrates, which are found in beets and converted into nitrite in the body.


The secret spinach and increased sexual stamina? Its high arginine content. When this amino acid hits your system, it converts to nitric oxide, which helps initiate and maintain erections. Need another reason to add some green to your plate? Nitric oxide may also help speed muscle growth and recovery time, according to a Molecular Biology of the Cell study.


Your anxiety about getting between-the-sheets could be elevating levels of stress—which plummet libido and could get in the way of a longer sex session. That’s not all. A lack of B-vitamins—nutrients that keep nerves and brain cells healthy—could also be exaggerating your stress even further, says a Nutrition Journal study. The solution? Feast on some guac. Not only are avocados rich in stress-relieving B vitamins, but they’re also a source of monounsaturated fat, which has been shown to aid blood flow to the entire body—including the penis—by a Journal of Hypertension study.

Ever heard the adage that running is 90 percent mental and only 10 percent physical? Well, the same can be said for sex. To make sure your brain is mentally in the game, cultivate a keen sense of focus by loading up on folate. This B vitamin helps maintain levels of oxygen in our blood and produces healthy cells. It’s known to aid in focus, energy, and alertness. Asparagus is one of the best sources of folate in our diets—just 6 spears provides you with a third of your recommended daily intake.


Now you have another excuse to order the steak. When it comes to boosting—and maintaining—your libido, niacin (Vitamin B3) is especially helpful. A Journal of Sexual Medicine study found that men suffering from impotence who took a niacin supplement reported a significant improvement in their bedroom performance than men who took a placebo. Just 3 ounces of beef will serve up 30 percent of your daily recommended intake.


Thanks to their prime ratio of protein, healthy fats, and fiber, chia seeds give you stable energy since they won’t cause spikes and drops in blood sugar or insulin levels. The last thing you want is for your evening to be ruined because you’re feeling hungry and fatigued.


Pumpkin seeds are nutritional superstars and the killer wingman. You can thank their sources of zinc and magnesium: two essential minerals shown to boost testosterone levels, especially when combined, found an International Journal of Endocrinology study. The magnesium, specifically, decreases inflammation in blood vessels, which then increases blood flow and, subsequently, arousal.

Experts estimate that stress and performance anxiety account for up to 20% of all erection problems. Rather than letting you and your partner down because you’re down in the dumps, consider eating foods that can counteract stress—like dark chocolate. According to researchers, cacao increases levels of the mood-boosting hormone serotonin. In one 30-day trial, participants who consumed a daily chocolate drink reported feeling calmer than subjects who didn’t sip the beverage.

90,000 5 hidden ways to increase his stamina in bed

June 24, 2020

June 24, 2020


Nothing is more upsetting than a guy reaching orgasm in less than a minute – at the moment when you just started to get a taste.It is sad, but true: men take much less time to defuse than we do. However, you can increase his stamina completely unnoticed by him – for this it is worth trying one of the methods below.

Add pumpkin to his diet

Does your boyfriend hate pumpkin in any form? This information will force him to change his attitude. Sexologist Ava Cadell says: “Many people are unaware that there are studies that clearly show that pumpkin consumption and male libido are directly linked.So, for example, eating a handful of pumpkin seeds every day, it will increase blood flow to the genitals by 40% and increase sexual desire in general. ” Find successful recipes from this sunny and affordable vegetable here.

Pull his testicles

Not much, of course – you don’t want to hurt him. Now your task is to prevent sperm from moving from the testicles to the head and urethra.

“When a guy is close to orgasm, his testicles rise a little and pull up to the body – this means that he is at the point from which there is no return.If you want him to last longer, just pull them gently down to your feet, ”explains the sexologist.

This trick can be used to tease him a little and intensify the sweet torture during oral sex and manual fondling.

Change Position

Despite the fact that guys do not like monotony in bed, each of them, nevertheless, has a position in which it is easier and faster to reach orgasm.

“I can say that the most comfortable position for his orgasm is doggy style.If he comes too quickly, I would advise you to change it. You can start in the missionary, then go to the “scissors”, then to the rider, spoons, and only at the end return to the mastiffs. That way, he can last much longer — and what’s more, it’s a great way to find out what works best for you. ”

Dr. Cadell also advises paying attention to the partner’s breathing rate as an indicator of his proximity to orgasm:

“If his breathing quickens and becomes more noisy, this is a sure sign that he is about to finish – time to change your position!”

Put on the ring

No, not on his ring finger – on his penis. In sex shops there are many models of elastic rings that are worn on the base of the penis to enhance erection.

“These rings stretch and adapt to any size man. You put it on the base of your penis and the rush of blood makes your erection last longer, ”says Cadell.
By the way, you don’t have to explain to the guy why he needs such a “decoration”.Some models of this sex toy have a built-in vibrator to stimulate the clitoris – so you can present this as a help for yourself.

Hint: Avoid attachments with two rings – at the bottom and at the top. They can stimulate the guy too much and only exacerbate the existing problem.

Offer him a special charge

Guys are working hard on the volume of the biceps and the strength of the press, without even realizing that intimate muscles also need to be trained.Offer him to master the super useful Kegel exercises: wait for an erection and put a small towel over his penis. His task: to raise the towel 10-15 times, and as a reward, offer a prize – sex in any position he wishes.

“Sexersice – exercises in the form of Kegel contractions strengthen the muscles of the pelvic floor, help to strengthen the erection and keep it longer, eliminating the problem of premature ejaculation,” explains the sexologist.

Try to introduce at least 1-2 of these points into your sex diet with your boyfriend – by doing them regularly, you can quickly see (and feel) the result.

90,000 Stamina and sex 9,0001

Andrey Kondrashov’s blog

  • Andrey Kondrashov

Technique, technique

The topics of the two scientific reviews should find their interests.

The first work was presented by American researchers, the second – by an international European team, scientists from Italy, Switzerland, Croatia.

Endurance training and male libido.

This work was aimed at studying the relationship between the characteristics of regular (over several years) endurance training and sexual libido in healthy men.

An online cross-sectional study method was used.The target group were adult men over 18 years of age involved in sports (running, cycling, swimming) on ​​a recreational and competitive basis in clubs and other sports organizations in North America. 1077 respondents took part in the survey.

An inverse relationship was found between the factors of endurance training and the indicators of male libido.


In particular, more intense training or longer sessions is associated with lower libido scores.Conversely, the effects of low- to moderate-intensity training and shorter exercise seemed to have a positive effect on libido. However, the reason why increasing the duration and / or intensity of training exercises decreases libido in men cannot be established from the data obtained in this study.

Clinicians treating male patients for sexual dysfunction should view endurance training as a potential complicating factor.

Endurance Exercise Training and Male Sexual Libido

Authors: HACKNEY, ANTHONY C .; LANE, AMY R .; REGISTER-MIHALIK, JOHNA; O’LEARY, COLIN B. Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC; and Department of Nutrition, Gillings School of Global Public Health, University of North Carolina, Chapel Hill, NC

Sexual activity before competition.

This systematic review focuses on current scientific evidence on the effect of sexual activity on athletic performance, regardless of sport. An initial search yielded 512 links. In most manuscripts, men are examined more often than women. Only scientific articles reporting athletic performance after sexual activity were reviewed.

The most important aspect seems to be the interval before the time of the sporting events.A negative impact on performance is noted if it is shorter than 2 hours.


From this review, doubts remain about the possible negative impact of sexual activity on the eve of (the night before) a competition. This aspect is considered important in sports, but there is insufficient evidence of a possible harmful effect on athletic performance. In addition, there is no comprehensive data on the possible impact of sexual activity in various sports, in terms of endurance or speed-strength qualities.There is little scientific evidence on the effects of masturbation on athletic performance. Cultural and religious beliefs influence the way we approach sex and sports. The sexual sphere is individual, and in this context, athletes should probably be able to freely live their sexual activities in complete freedom.

This review demonstrates that sexual activity in sports is poorly understood in both men and women. However, the available data still do not support the misconception that sexual activity can have a negative impact on the performance of an athlete.On the contrary, acute experiences have a positive effect on performance if sexual activities are undertaken at least 10 hours before sports competitions, especially if they are not associated with bad habits such as alcohol and drug abuse and smoking. Future research should clarify some specific aspects related to ethnic, gender and sports differences.

Sexual Activity before Sports Competition: A Systematic Review.

Authors: Laura Stefani, Giorgio Galanti, Johnny Padulo, Nicola L. Bragazzi and Nicola Maffulli. Front Physiol. 2016


Erogenous Barbell: Train Intimate Skills

Ben Jones, fitness expert and personal consultant to the famous British tabloids MensHealth and LifeTime Health knows what exercises will help train not only body endurance and muscle strength, but also turn you into a better lover.Do you want to be strong not only in the gym, but also in bed – read how it is done.

READ ALSO: Sex instead of a rocking chair


The longer you can hold your body in a canopy, the longer you can get and bring pleasure. Do push-ups with feet at head level or higher. This workout will pump up the muscles of the shoulders, chest and triceps. She is also very comfortable for the classic missionary position in sex. Place your feet on the couch and do push-ups.

Source: menshealth.co.uk

Leg Raise Abs

Ben Jones claims that the leg lift abs is one of the best workouts for sex, especially for the “her ankle on your shoulders” position. Lie on your back and lift your torso with your legs. In addition to the abs, you will pump up your lower back muscles.

Source: menshealth.co.uk

READ ALSO: Perfect abs: how to grow cubes?


Strengthening your leg muscles will improve your sexual athleticism and flexibility in movement.Get on your knees and fall on your back. Before tilting, try to hold your body in a diagonal position for 2-3 seconds. This exercise is the best workout for the dog-style pose.

Source: menshealth.co.uk


Good thigh muscle endurance in sex is very important, especially if the girl is lying on the bed and you are at the edge of it. Put one foot forward one meter, knees slightly bent. Tighten your pelvic muscles and straighten it forward until you feel a stretch.Hold on for 30 seconds. Then change your legs. Your hips will be in great shape.

Source: menshealth.co.uk

READ ALSO: Champion’s Tip of the Day: Remember the hamstrings

Buttocks and Legs

There is another exercise for good endurance in sex. Lie on your back, raise your knees, feet – on the floor. Tighten your glutes and lift your pelvis to knee height. Hold for 3-5 seconds. Such a bridge is the best workout for the lower back muscles, glutes and hamstrings.The best position for such a workout is on the bed, you are also on the edge of it.

Source: menshealth.co.uk


If your girlfriend likes to press her knees to her chest during sex, Ben Jones advises to take a lying position, place your feet on a slippery surface. Next: pull your body back and forth. Extreme points – until the arms are extended to the maximum length above the head, until the stomach is at the level of the arms. At the same time, such a workout will tidy up your shoulders, chest, triceps.

Source: menshealth.co.uk

READ ALSO: Push-ups and more: how to do it


Strength is nothing without elasticity. Body flexibility will help you get more pleasure from sex. To develop these parameters, lie on your back, bend your right knee and pull it towards your left shoulder. If it’s hard, you can help with your left hand. I reached it – hold on for 30 seconds, then change your leg. This exercise is the best solution for reversing the missionary posture: when it’s on you.

Source: menshealth.co.uk


Get on all fours, lift your right leg back and up through the left. “It will pump up your abs, train your knee tendons and adapt you to the position when you enter it from the back from above,” advises Jones.

Source: menshealth.co.uk

READ ALSO: Sex Day: Making It Unforgettable

90,000 How to increase sexual stamina in bed: 7 tips for men

14.08.2020 3642

When it comes to increasing sexual stamina during lovemaking, many men resort to the infamous blue pill. But drugs that increase potency are an extreme measure. Next, you will learn how to improve endurance without Viagra and the like.

What decreases shutter speed?

As shown by a study in the United States, sex lasts an average of 3 to 7 minutes. This fact should surprise and reassure many at the same time.However, there are many men who suffer from premature ejaculation. It is a physical disorder that can be treated. If intercourse lasts no more than 1-2 minutes, then they talk about premature ejaculation.

All other men who may last a few minutes longer, but would like to increase their level of endurance in bed, should first take a look at their lifestyle.

The following factors and habits can negatively affect sexual stamina:

* Smoking
* Regular drinking
* Lack of sleep
* Stress
* Overweight
* Medication
* Certain diseases and depression
* Fear of failure.

How to improve sexual stamina?

Men have several options (besides potency medications) to help them have sex longer. These 7 tips can help:

1. Masturbate

Many men already know that when they are satisfied with themselves a few hours before sex, it becomes easier to “run” a long distance. However, it may happen that the erection is weaker.

Therefore, it is advisable to train endurance with your hand and gradually increase it, delaying orgasm more and more.

2. Extend Foreplay

Those who pay a lot of attention to their partner during love play automatically focus less on their own arousal. It is also worth taking frequent breaks during sex to reduce the degree of arousal.

3. Various pushing techniques

Men should try not to fall into a monotonous rhythm, but instead alternate between deep and short strokes and change the direction of the thrust.Women can also actively participate in this through, for example, top positions and delay orgasm.

4. Use condoms

For most people, safe sex with a condom is always part of the sexual relationship. Why not use thicker condoms that make your penis less sensitive? There are also liquid condoms that have a mild anesthetic effect.

5.Use penis ring

Many couples love the penis ring because it blocks blood and makes an erection last longer. However, the ring is not meant for long nights of love. Therefore, men should not wear the ring for more than 20 minutes, otherwise health damage will be caused.

6. Breathe calmly and be distracted

Holding their breath helps some men. But this is clearly the wrong path, as it can even speed up the orgasm.Instead, it is best to breathe calmly and take a short break if necessary.

Distraction is another effective way to delay orgasm. Think about your weekend plans, what soccer games will be shown, or what you last ate. But do not touch on negative topics and issues that cause stress.

7. Last Option: Medicines

If you cannot solve the problem of premature ejaculation, then according to the doctor’s prescription, you can start taking medications.On the other hand, you should keep your hands away from dubious funds from the Internet. Otherwise, unpleasant side effects can occur.

90,000 How to increase sexual stamina

Or what you need to know in order not to leave the race, only by becoming on the “Start” mark?

For all men, their sexual strength and stamina are important. And those who say they don’t care are lying. Or ashamed to discuss the topic of sex. Be that as it may, but intimate relationships are an important brick of the foundation of a full life for every man.Nowadays, the network is bursting at the seams from the number of offers that promise to make any man a giant. However, with your head on your shoulders and without pathologies on the part of physiology, you can independently resolve this issue.

Before we consider this issue in more detail, I would like to draw your attention once again to the fact that, first of all, it is necessary to exclude organic pathology. Check your body, find out its capabilities, prevent possible diseases.

Truths That Will Help Increase Sexual Stamina

There are generally accepted rules that are important for men to follow in order for their intimate life to bring joy and pleasure.


Avoid foods high in cholesterol, they can clog your blood vessels and slow down blood flow, leading to dire consequences. Lean on seafood, nuts, seeds, herbs, vegetables, cereals, fruits, spices, berries. It is good for men to consume garlic (it is rich in allicin, which improves blood flow to the genitals and enhances erection). Also helps to raise the sexual stamina of the avocado. It contains a large amount of vitamin B6 and folic acid.

Relax – take it easy

The Dalai Lama once expressed a wise thought that leaves no one indifferent:

“If a problem has a solution, then there is no need to worry, if there is no solution, then worrying is pointless.”

This is the main recipe for a healthy nervous system. If you have difficulties that cannot be left to chance, in any case, they should be left outside the bedroom. If you are in a state of chronic stress, you need to seek help from a specialist.Yoga also helps to improve the quality of sex and increase sexual stamina.

Baby’s sleep

Lack of sleep, by the way, also introduces the body into a state of stress. And it has a detrimental effect on the quality of intimate life. Sleep 7-9 hours. And your testosterone level will be normal. But the quality of erection and the speed of the onset of ejaculation depend on it.

Silushka valiant

Passionate sensual sex takes a lot of strength. And in order for sexual stamina to be at the level, you need to keep your body in shape.Go in for sports! Aerobic exercise will increase the vital capacity of the lungs, you will be cheerful and full of energy, you will not puff like a steam locomotive. Strength training can help diversify your sex life. By the way, sports achievements raise self-esteem.

And again Kegel with Taoists

Men, pump the pubococcygeal muscle. Over time, it weakens and contributes to a weak erection, premature ejaculation and impotence. First, learn to squeeze it and relax it.This process resembles a deliberate urinary retention. And if you want to do it seriously, then Google, as they say, will help you.

“Bed assistants”

We are talking about lubricants with anesthetic, which reduce the sensitivity of the glans penis and thereby increase sexual activity, increasing the duration of intercourse. The same can be said for dense condoms.

Mathematicians and writers

There are cases when men, in order to increase their sexual stamina and the duration of intercourse, begin to solve examples in their mind or read poetry.Distracted, then.


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10 Exercises for Great Sex – Health Info

Revise your training program: these exercises will not only put your body in order, but also make your sex unforgettable.

1. Cardio

Any sport that makes your heart beats faster and your breathing quickens will do.This helps to increase blood flow, including to the lower body. According to research from the University of Texas, good blood flow increases erections in men and increases arousal 90,012 in women.

2. Swimming

Researchers at Harvard have found that most swimmers have the same sex life at 60 as they did at 40. Perhaps swimming increases endurance, flexibility, and strength, and relieves stress …

3.Strengthen your abs and core

A strong core supports all of your physical activity. Including in bed.

4. Frog Pose

This exercise develops flexibility, opens the hips and stretches the inner thighs. Exercise specialist from New York Liz Neporent believes that the “frog” can also relieve stress – and this is the main enemy libido .

5. Hinge

Lean back at a 45 degree angle for a few seconds, then return to an upright position.Thanks to this exercise, endurance is formed.

6. Kegel Exercises

This is a whole set of exercises that help to strengthen the muscles of the pelvic floor and enhance the sensations during orgasm. How to do them, we told in infographic “Kegel exercises to strengthen the muscles of the pelvic floor” .

7. Plank

This is the ideal way to strengthen your deep abdominal muscles, as well as your forearms, thighs and buttocks.The plank develops endurance and stability.

8. Cat-Dog Stretching

This pose helps to relax the spine, align the breathing rhythm and increase concentration so that at the right time you will not be distracted by extraneous thoughts. Move evenly. With each rounding of the back (dog), breathe out completely, and with each arch (cat), breathe in completely.

9. Pelvic Raise

Exercise is the basis for almost any position in sex.Strong tremors quickly tire if you are out of shape: train your glutes and legs to increase endurance.

10. Any joint training

Statistics states that couples who train together are less likely to break up. And in a relationship in which harmony reigns, sex is better. Use this knowledge and date your significant other at gym .

What else can make sex better? New technologies! For details, see article “Sex of the Future: How Technology Will Change Our Relationship” .

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