Written By SExpertZone Monday, 08 December 2008

Many men would not say no to the idea of being able to last longer in bed. Getting yourself to last longer during a love making session will benefit both you and your partner. You may have heard some guys boasting to how they had a 4 or 6 hour love session. They may be telling the truth, or they could just be lying to boost their ego around friends.

Increasing sexual endurance is something that can be achieved through different methods. One of the main causes of short sexual endurance is an unhealthy lifestyle. Lack of exercise and a unhealthy diet will all contribute negatively. Sex is a very physically demanding activity, with increased heart rates and a lot of muscle use.

Trying to hold or maintain difficult positions while simultaneously thrusting is no light task. Getting your body in shape is the first step.  Cardiovascular exercises are of the highest importance to work on. This will condition your heart, and allow it to supply much needed blood and oxygen throughout your body. Swimming, long brisk walks, jogging, cycling or aerobics are good exercises for cardio.

Getting your muscles toned is important, as you will use them to help support your body in many different sex positions. You can tone them by using light weights. The reason you want to use light weights is to build up the endurance of the muscle. For strengthening the muscle you will want to lift heavier weights. Combine the two and that will give you a good balance for the muscles.

You diet is the most important aspect of conditioning yourself. Eating unhealthy fatty foods will cause a negative effect on you. It can reduce the easy flow of blood through the body, and will not provide the necessary proteins and minerals required by the muscles to work. Fatty foods can also make you feel lethargic and lazy. Eating plenty of fruits and vegetables will give your muscles the sustenance required during activity. It will make you energy levels higher and help you become a lot more active.

Smoking has a really bad effect on ones sexual performance and can also lead to impotence. Smoking causes oxygen deficiency in the blood and starves the muscles of oxygen which is required for them to function. While it is not an easy task to quit smoking, you can perhaps try switching to nicotine patches as a short term solution. This will at least prevent the inhalation of smoke to the lungs, allowing them to slowly repair and take in more oxygen.

Another way to improve your endurance is to practice Kegel exercises. This is an exercise to help you tighten the muscles that control ejaculation. You can do this exercise at anytime by simply flexing the same muscles you use to stop you from urinating. Contract these muscles and hold the contraction for a count of 10 and then release. Keep repeating this as often as you like.

By following some of these tips or all, you should find that your sexual endurance increases, giving a very intense and pleasurable love making session.

Source: www.sexpertzone.com

Note: This Article is limited to adults (possibly married couples)

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