Fitness and Reversing Erectile Dysfunction

Fitness and Reversing Erectile Disfunction

If you are suffering from erectile dysfunction and you are not exercising your bul-bo-cavern-o-sus muscle then you need to watch this video. Today we are not only going to go over that but how to test this muscle’s strength and we are going to look at a systematic review that provides us with an exercise prescription for reducing or even eliminating ED. As a bonus, I will include some traditional weight training exercises that will help to prevent or reverse erectile disfunction.

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ED affects 1/3rd of all men and is oftentimes a symptom of other health conditions like heart disease, diabetes, obesity and other blood flow or circulation issues. Anything you can do to improve your health will in-turn improve symptoms of ED.

They did a study back in 2005 and found that doing an exercise to strengthen the bul-bo-cavern-o-sus muscle could help with ED independent of healthy lifestyle changes. After 3 months 40 percent of the test subjects regaining normal erectile function with another 35.5 percent having improved function. So it benefited over 75 percent of the men.

The best way to find this muscle and develop a mind-muscle connection with it is next time you go pee stop the flow midstream and hold it for 10 seconds. If you can’t do this then this muscle is weak and needs strengthening.

The exercise you do is called a Kegel, and for a man, it is done the same way as when you stop your pee midstream. You will want to do this exercise in sets of 10 to 20 reps holding the flexed position for 5 seconds each rep then releasing and repeating. Start by doing as many reps as you can slowly building up to 20 reps 3 times a day.

I read a systematic review that analyzed data from a group of studies on aerobic exercise and its effect on erectile function. To find out how much exercise we need to reduce ED.

These studies were done on people with obesity, hypertension, metabolic syndrome, and cardiovascular diseases. As well as a couple of studies that were done on people with no pre-diagnosed illnesses. They were just inactive.

After reviewing all these studies they came to the conclusion that 40 minutes of aerobic exercise done at a moderate or vigorous intensity four times a week totaling 160 minutes of weekly exercise done for at least six months can improve or even reverse symptoms of ED.

For an inactive person, this might seem like a lot of exercise and it’s slightly more than the typical recommendation of 150 minutes of moderate-intensity exercise or 75 minutes of high intensity. So It would be good if you are an inactive person to work your way up to this level of exercise.

So what exactly is moderate-intensity exercise? Well, there are 2 ways we can look at it, one is by monitoring heart rate anything between 50 and 70 percent of your max heart rate is considered Moderate. I think a good working range is between 60 and 70 percent.

The second way is by how we feel when exercising. We should overall feel comfortable with our effort and be breathing slightly deeper. If we are exercising with a friend we would be able to have a conversation with them. Unlike hi-intensity exercise where the conversation becomes difficult and exercise starts to feel more uncomfortable. With your heart rate now 70 to 85 percent of your max.

To get the most out of your resistance workouts you need to include lower body exercises like squats. As they are great at increasing your heart rate and improving blood flow into your legs.

Exercises that work your glutes in the contracted position are excellent in not only helping to strengthen the muscles of your pelvic floor but also the surrounding muscles. One of the best exercises to do this is hip thrusts. You can start by doing these unweighted and slowly add weight as you are ready or you can do them unilaterally with one leg raised.

The next exercise is pull-throughs these can be done with bands or cables. It is important to keep your back straight as you bend forward go down until you feel at a good stretch in your hamstrings and glutes then fully extent it at the top position.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960035/

https://bjui-journals.onlinelibrary.wiley.com/doi/pdf/10.1111/j.1464-410X.2005.05690.x