What are Cardio Exercises or Aerobics?Â
Cardiovascular exercise or cardio or aerobics is a typical sort of physical exercise that involves the body’s large muscle groups to move in a certain rhythmic manner for a considerable duration. This is an exercise that exerts the maximum stress on your heart, lungs, blood, or let’s say entire circulatory system; in order to deliver oxygen to the muscles.
What is Erection Dysfunction?
The inability to attain and maintain penile erections, i,e Erectile Dysfunction (ED) or impotence in men, is often caused by blood flow problems in the penis. Obesity, diabetes, high cholesterol, and vascular disease, are some of the medical conditions that can affect blood flow to a man’s penis and he ends up having ED.Â
What is the Relation between Cardio and Erections?Â
The primary physiological reason behind symptoms of ED is insufficient blood flow to the penile region. Hence, opting for physical exercises that increase blood flow all throughout the body can be the ultimate solution. Working the muscles beyond the pelvic floor may help combat erectile dysfunction. Adding aerobic exercise to your routine can improve your overall health and may lead to improvements in ED.
As per a study conducted in 2018, the impact of physical activity or aerobic exercises, to be more specific; on erectile dysfunction is proven to be quite high. Another research published by The American Journal of Cardiology indicates that aerobic exercise may help improve ED.
Not only can these exercises help with erectile dysfunction and poor blood flow, but they can also help with the other factors that increase the risk of developing these problems. Some of the most common forms of aerobic exercises include:
- Cycling
- WalkingÂ
- Spin classes
- HikingÂ
- Boxing
- Rowing
- SwimmingÂ
- Running
- SkippingÂ
Of course, such activities should be practised at least four times a week. Exercises should last at least 40 minutes and you should maintain a steady routine of exercise for at least six months to see improvements with ED. Even brisk walking 30 minutes a day, three to four times a week, may be enough to change your cardiovascular health and impact your ED.
How Does Cardio Help in Erectile Dysfunction?
Cardio or aerobic exercise is a highly effective way of controlling health conditions that adversely affect the function of the blood flow throughout the body; such as diabetes, coronary heart disease, obesity, high blood pressure, high cholesterol, etc. These conditions are more predominant in older men and interestingly, can be both the reason and outcome of erectile dysfunction.
Cardio or aerobic exercise specifically helps in enabling your heart to pump more blood, your blood vessels to direct blood to where it’s needed, and your tissues’ ability to use the blood. All these, in turn, improve the natural occurrence of erections; as erectile dysfunction is about the problem of pushing and retaining blood within the penis to maintain the required pressure for erections.
Monitoring of Cardio for Erectile DysfunctionÂ
Common measurements to monitor the intensity of aerobic exercise are either with a rating of perceived exertion (RPE) between 0-10 or as a percentage of maximum heart rate (%HRMax)- your maximum heart rate is roughly equal to (220-age).
- In the case of moderate-intensity exercises, one should complete at least a period of 30 minutes per day which can be broken down into 10-minute chunks.Â
- In the case of vigorous-intensity exercise, one should complete at least a period of 20 minutes continuously.Â
[Note: Here, moderate intensity refers to an RPE of 5-6/10 or 50-69%HRMax and vigorous-intensity refers to an RPE of 7-8/10 or >70%HRMax]
One might combine aerobic exercises with some other activities on alternating days. It is also important to take enough rest in between the sessions and not to go overboard with straining the muscles beyond what is required.Â
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