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14

While the penis itself isn't a muscle that can be trained, but simply speaking just a sponge for blood, there are three muscles that are responsible for supporting ejaculation and maintaining an erection via compression of blood vessels. Musculus retractor penis It doesn't seem like this muscle is important in humans, the english wikipedia article doesn't ...


11

I would guess that by running exclusively on a tread mill you developed a stride that relied on the forgiving surface. I run exclusively in minimalist shoes (Vibram Fivefingers) on pavement with no complaints now but I ran in traditional running shoes for over a decade and had occasional knee or plantar fascia problems. I also spent about five years ...


9

At the novice stages, all activities can improve general fitness. As one progresses, however, all attributes improve in more activity-specific ways. This is less true of attributes like strength and more true of attributes like cardio. We have a general cardiovascular capability, which can be measured by activities we are not accustomed to or by VO2MAX. But ...


9

While there is no specific exercise that will do this general good aerobic conditioning will help. So, keep going to the gym and stay healthy and you should have long, happy sex for years to come. From WebMD: The study showed that men over age 50 who kept physically active had a 30% lower risk of impotence than men who were inactive. As men age, the ...


8

That's the difference between conditioning and strength. Try 200lbs for 20 reps to get another view into conditioning, or pushing a sled. A well rounded training program will address the following points: Skill: if you compete or are learning new exercises, you have to hone your technique Strength: this is well understood, you have to be strong enough ...


8

It's great that you are making this choice to change your health for the better. There are a few things that you can do to really improve your chances of success: Understand this is going to take a long time, be patient with yourself. Your goal is to be a better version of yourself. Get support. Quitting smoking is not easy, so it helps to get the ...


7

The answer to "what should a beginner do to physically prepare for X activity" doesn't change very much whether you're training for chainsaw-wielding, tennis, or martial arts: first get strong while doing your chosen activity, then add power and slightly sport-specific tasks, and add conditioning if your sport doesn't do enough to tire you out. If you're ...


6

I have your answer! Use the amazing new science of exercising in a specific heartrate zone - neither more nor less - for specific results. For example, http://www.thewalkingsite.com/thr.html First calculate your MHR (max heart rate) as described. Next, buy the cheapest heartrate monitor you can buy - order it now. (They only cost a few dollars. They are ...


6

I would highly recommend looking into Tabata/Interval training to build your cardio quickly (What is tabata? How effective is it?). If there's a reason for you to build it (are you competing in some sport activity), then I would incorporate that specific activity into the training - in other words, don't run on a treadmill if you're looking to improve your ...


6

The best way to improve your cardiovascular fitness is to do more of whatever it is you are doing, in a tempered, gradual progression. As mentioned above, 5 or 6 weeks is not enough to drastically improve your speed, but you can improve somewhat. Here's what I would recommend for you - Run. Almost every day. Take your longest run, do that once a week. 3 ...


6

The best thing for you to do right now is recover. Your body is already working overtime to repair your damaged ankle. You don't need to be taxing it further by trying to exercise and risking injuring it more, particularly with the options you've listed. Want to exercise, anyway? Do rehabilitation work, if you can, and ideally under the supervision of a ...


5

After reading about this I decided to give the challenge a try, and can say it was surprisingly difficult. Maintaining strength for 4 minutes requires a ton of endurance and training. That being said, I was able to do very well because I have done a ton of training similar to this and it left me incredibly well prepared. To be specific, I was able to succeed ...


4

The word here is you "probably" don't have to worry about overdosing on electrolytes if you are drinking premade sports drinks. They are of a concentration that you would probably not be able to drink any more long before the electrolytes would become an issue. However, if you are drinking sports drinks and supplementing with salt tabs, or some of the other ...


4

The problem is that you're conditioned to run on a treadmill and are transitioning to a road down-hill too quickly. Your heart and lungs are prepared but your legs aren't; so you need to train them. I would do something a little like a beginner's training plan. You'll need to start by walking and then walk-running before you can actually run. Yes, it will ...


4

A lot of it has to do with your programming. If you are training for 3-4 hours a day, 5 days a week, you have a great potential to do too much. Here's the deal: Overtraining is accompanied by a loss of performance, and in more serious cases can be accompanied by symptoms that look like clinical depression. MMA fighters and military are not training ...


4

To keep going for long time periods, you need to stay hydrated and to take in calories, primarily in the form of carbohydrate, and salt, to replace what you have sweated out. You can generally absorb somewhere around 250-350 calories per hour while you are exercising, and if you are working hard, you can sweat a liter an hour, or more if it is hot. I ...


4

My nutrition is standard low carb diet (about 40% protein / 60% fats, I eat cake/sweets max 2 times a week no more than 100g). Ding ding ding! We've found the culprit. Your body relies on carbohydrate for most of its energy. If you go low-carb, you're relying on transitioning from using carbs to ketosis, where you're using fats. Many people report ...


3

As you stated, there are two types of endurance - Cardiovascular, which is the ability of the body to deliver blood, oxygen and nutrients to working muscles, and the ability of the muscles to use that oxygen to do work. The other is muscular endurance, which is the ability of a muscle to do work without fatiguing. Cardiovascular endurance is stressed by ...


3

Are you training to join the military? If so, you should be coordinating your training efforts with your recruiter or selection officer. You're going to feel real stupid if you blow out back one week prior to your ship date. If you're not training to join the military I would advise you against this kind of exercise. Sure you might feel like a bad*** ...


3

Yes, absolutely you can overdo it with electrolytes. It's called hypernatremia. The best resource I know of is the 9-way table by Karl King. This shows the effects of being under-, over- or normally hydrated and being under-, over- or normally salted. It shows what the symptoms are and what the treatment is. This table is really useful. You can tell if ...


3

No, I don't think it's ok to continue running barefoot or minimalistic. The ankle pains are a clear indication you still need better footwear at this point. It could be that your calf muscles aren't strong enough, or even that you don't have the build to run without proper protection of conventional running shoes. My advice is to temporarily stop all ...


3

+1 zero carbs kills your energy and your mental capacity/health (your brain is the largest consumer of glucose). In the short term this is OK for gains like boot camp weight loss or training for an event, but it's no way to live well. Avoid the soda and candy, but make room in your life for "good carbs" (longer chain) like almonds, sweet potatoes, kidney ...


3

There is a concept known as "training stress". When you put stress on your system and then give your body time to recover, you will improve. When you started, it was easy for you to put stress on your system, but over time, your body adapted, and now you only put enough stress on your system to stay where you are. The solution is to change up what you are ...


2

Night sweats can be related to an increase in exercise intensity due to the affect of exercise on the endocrine glands and hormone secreations. In general, excessive sweating at night is caused by hormones. That is why menopausal women are prone to night sweats. However, there are also several other causes, including medical or medication causes so night ...


2

The good news is that your current diet has room for improvement. Food Quality Probably one of the best things you could do to match your diet to your exercise is simply work on improving the quality of items in it. Regardless of what foods you choose to eat, it's usually possible to eat better versions of them. For instance, speaking in the most general ...


2

The current view in ultra-running circles is that NSAID and the slight dehydration often present in long runs make the risk of rhabdomyolysis too high - hence they are normally not taken. It used to be the ibuprofen was so commonly taken that it was called Vitamin I. Aid stations would have bowls full of them for runners to take. In an email to the ultra ...


2

Running long distance doesn't mean you have to automatically go with neutral (pronation) shoes. First, find out what kind of pronation you have and by how much THEN select your shoe type. Here's a link to a guide to choosing your running shoe.


2

I think both 1 and 2 would be helpful, and your training plan should include both. In exercise 1, you are working on your endurance, similar to the long run that most runners do about once a week. By going slowly, you'll stimulate the growth of more capillaries, which will become new pathway for delivering oxygen to your muscles. In time, you'll be able to ...


2

Who ever said that one-rep max calculations were reversible? They're a very rough guide for estimating or predicting an appropriate one-rep max attempt. They're simply not designed to be inverted so that one can figure out the correct rep target for 2kg weights. You would probably get better results basing your workout program on an existing, proven ...


2

There are some major limitations regarding 1RM formulas: They are designed with a certain demographic in mind. If you are outside that demographic, they may not be applicable. For example, the one you listed is designed for men in their 20s. They are designed to work within a certain rep range. For example, the one you listed becomes grossly inaccurate ...



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