この記事の概要
There is a close relationship between strength training and ED (erectile dysfunction), and moderate strength training has been shown to be effective in improving and preventing ED. Exercise, including strength training, contributes to improved blood flow, hormonal balance, stress reduction, and overall health, all of which have a positive impact on erectile function. Below is a more detailed discussion of the relationship between strength training and ED improvement.
1. why muscle training helps improve ED
a. Improvement of blood flow
Muscle training promotes blood flow throughout the body and improves cardiovascular health. Since an erection occurs when sufficient blood flows to the blood vessels of the penis, improved blood flow directly improves ED. In particular, combining aerobic exercise with strength training may improve vascular function throughout the body and erectile function.
b. Improved hormonal balance (increased testosterone)
Strength training, especially exercise that strengthens large muscle groups (legs, back, chest, etc.), stimulates testosterone production. Testosterone is a hormone that plays an important role in male sexual function, and low testosterone can contribute to ED. Increasing testosterone levels through muscle training may improve libido and erectile function.
c. Decrease in body fat
Muscle training is also effective in reducing body fat. Obesity is one of the risk factors for ED, especially visceral fat accumulation, which is associated with ED. Reducing body fat through muscle training often helps prevent and improve ED.
d. Stress reduction
Strength training reduces stress and improves mental health; since much of ED is also caused by psychological factors, reducing stress and anxiety through strength training is important for improving ED. Muscle training promotes relaxation of the body and mind and has a positive effect on sexual function.
e. Improvement of self-image
Continued strength training improves physical fitness and appearance and increases self-confidence. Increased self-confidence may decrease anxiety about sexual performance, which in turn may help improve ED.
2. What type of muscle training is effective?
a. Total body strength training
Balanced strength training that works the entire body is effective in improving ED. In particular, training large muscle groups (legs, back, chest) stimulates testosterone secretion and improves blood flow throughout the body. The following exercises are effective
- Squats: Squats, which strengthen the lower body, stimulate blood flow throughout the body and stimulate hormone production.
- Deadlift: This exercise, which uses all the muscles in the body, improves strength and stamina and aids in testosterone production.
- Bench Press: Bench presses, which work the pectoral muscles, also have a positive effect on hormones because they move large muscles.
b. Combination with aerobic exercise
Combining aerobic exercise (running, cycling, swimming, etc.) with muscle training is even more effective. Aerobic exercise improves cardiopulmonary function and helps maintain vascular health. A good balance of both strength training and aerobic exercise will provide optimal results in improving ED.
c. Pelvic floor muscle training (Kegel exercise)
Kegel exercises that strengthen the pelvic floor muscles (PC muscles) are also effective in improving ED. The pelvic floor muscles are important for maintaining an erection, and strengthening them through muscle training is known to improve erectile function.
- How to do Kegel exercises: Perform exercises to consciously tighten and relax the pelvic floor muscles, as if stopping urine in midstream. Doing this several times a day for several sets will strengthen the pelvic floor muscles and improve the ability to sustain an erection.
3. the precautions to be taken when performing muscle training
a. Do not overdo it.
Excessive muscle training, in turn, can strain the body and negatively affect sexual function. Overtraining can lead to fatigue, low testosterone levels, and a weakened immune system. It is important to maintain a moderate amount of exercise and allow the body to rest properly.
b. Balanced diet
Along with muscle training, a nutritionally balanced diet is necessary. In particular, adequate intake of protein, vitamin D, and zinc is recommended to promote testosterone secretion.
c. Consultation with a physician
If the ED is chronic, it is important to consult a physician as well as a musculoskeletal specialist for treatment and advice on the cause. A professional diagnosis is necessary, especially if there is an underlying condition such as cardiovascular disease or diabetes mellitus.
Conclusion
Moderate muscle training is very effective in improving ED. Muscle training contributes to improved erectile function by improving blood flow and promoting testosterone secretion. Stress reduction and improved self-image also have a positive impact on ED due to psychological factors. A combination of whole-body strength training, aerobic exercise, and strengthening of pelvic floor muscles can work to prevent or improve ED.
