Just when you thought flu season was almost over comes alarming news about a worldwide epidemic of swine flu (aka H1N1). Here's what you need to know. Plus, in a disease outbreak, cleanliness is important. How’s your hygiene?
The United States has declared a public health emergency. The World Health Organization has proclaimed a pandemic. Schools and government offices have shut down to reduce the disease’s spread.
As fear of swine flu sweeps the world, you may be wondering: Is the outbreak really something to worry about? Am I at risk? What should I do? We asked experts for answers to your top questions.
1. What is swine flu?
It’s a viral respiratory disease that usually infects pigs. Outbreaks among the animals aren’t unusual, according to the Centers for Disease Control and Prevention (CDC) in Atlanta. Swine flu can spread from pigs to people, usually workers with direct contact with infected animals, although that’s not common. From December 2005 through February 2009, only 12 cases of human infection with swine influenza were reported to the CDC. So what makes this bug different and potentially dangerous?
To start, swine influenza A, also called H1N1, is new. It’s a hybrid of two types of viruses that usually affect different animals.
“The virus is a combination of a pig and bird virus that is transmissible to humans,” says Ed Geehr, M.D., LifeScript’s chief medical officer. Second, most people won’t have immunity to it, which means it could spread easily and rapidly. In fact, the CDC expects “more cases, more hospitalizations and more deaths.”
2. What are the symptoms?
Swine flu’s symptoms are like the seasonal flu’s: fever, a cough, sore throat , body aches, headaches, chills and fatigue. Some people may also have diarrhea and vomiting. Generally, the disease’s symptoms range from mild to severe – even fatal. In the U.S. every year, more than 200,000 people are hospitalized because of flu-related complications; about 36,000 people die, the CDC says. So far, H1N1 flu cases number only in the hundreds. (For updates see the CDC Web site.) If you develop flu-like symptoms, you’ll have to be tested to find out if it’s swine flu.
3. How contagious is it?
Medical officials don’t know; they’re now trying to determine how infectious it is.
“It seems to be quite virulent in the cases in Mexico, but not in the U.S. yet,” says Janet Horn, M.D., LifeScript’s women’s health expert. Still, the CDC is urging Americans to take precautions because it can be transmitted between people. People will be infectious “one day before they get the first symptoms until seven days or so after becoming sick," Geehr says. Certain groups are more vulnerable to infection, particularly people with heart or lung conditions or diabetes, as well as pregnant women . At highest risk “are those whose immune systems are not up to par,” Horn says. Among them:
Patients with active cancer, especially if they are receiving chemo or radiation therapy
People who are taking corticosteroids long term for an autoimmune disease or asthma
Organ transplant patients on immunosuppressive drugs
Health care workers - even if not immunosuppressed because of high exposure
HIV-infected patients
Elderly people
4. How does it spread?
Swine flu is transmitted just like the seasonal flu: Being near an infected person. “The infected droplets of respiratory secretions are inhaled by the uninfected person,” Horn says. Some viruses live outside the body for up to two hours on handrails, gas pumps or other surfaces. How long the H1N1 virus lives outside the body isn’t known, she says. So it’s conceivable that an uninfected person could get the flu from touching a doorknob that an infected person touched a couple hours ago. But because this is a respiratory illness, it’s not likely “that sitting on toilet seats would cause a problem.” Properly cooked pork isn’t a risk either, says Richard E. Besser, acting director of the CDC. To be safe, cook the meat to an internal temperature of 160 degrees to kill all bacteria and viruses.
5. Will wearing a facemask protect me from getting swine flu?
It may make sense to do so, because a facemask can prevent the virus-laden droplets from reaching your face. But some masks are better than others, Horn says. The U.S. Department of Health and Human Services recommends a N95 filtering face respirator, which protects you from breathing in tiny particles. They should be thrown out after one use, the federal agency advises.6. If I think I have swine flu, what should I do? First, if you’re sick, stay home so you don’t spread the infection to others. If you have a fever or flu symptoms, talk to your doctor, says Besser. He or she can decide if testing or treatment is needed. Also, if you traveled to Mexico, where the disease has infected more people, and you have flu symptoms, see your doctor, he says.Seek immediate medical attention if you have any of the following severe symptoms:
Difficulty breathing or shortness of breath
Pain or pressure in the chest or abdomen
Severe or persistent vomiting
Sudden dizziness
Confusion
7. How can I prevent getting it?
Good hygiene is key. Here are some tips from the CDC:
Wash your hands with soap and water frequently, especially after you sneeze or cough, for 15 to 20 seconds. Use alcohol-based cleaners or sanitizers if you’re not near soap and water. The alcohol will kill the germs on your hands.
Avoid contact with sick people.
Cover your nose and mouth with a tissue when you cough or sneeze and throw the tissue in the trash after you use it. If you don’t have a tissue, use your hands and wash them afterward.
Don’t spread germs by touching your eyes, nose and mouth. The U.S. State Department has advised Americans to delay all non-essential travel to Mexico, the epicenter of the epidemic. In fact, it’s best to not travel if you have fever or flu-like symptoms. But if you're healthy, taking the subway or airplane flight is safe. “People should go out and live their lives,” Besser says.
8. Is there a vaccine?
Existing vaccines aren’t effective against the H1N1 virus, he says. But the federal government is working with manufacturers to develop a vaccine.
9. What drugs can I take?
Two prescription anti-viral drugs, oseltamivir (brand name Tamiflu) and zanamivir (Relenza), are effective against the H1N1 virus. They don’t cure the flu but will relieve symptoms and help you get better sooner. They work best when taken within 48 hours after you get sick, Horn says. Some people, however, should be cautious about taking them, such as those who drive for a living or pregnant women and nursing mothers. And people with chronic obstructive lung diseases, such as asthma or emphysema, should steer clear of Relenza, which is an inhaled powder, Horn says. Another caution: The FDA warns of possible adverse effects — hallucinations, delirium and abnormal behavior — for oseltamivir, especially in children.
10. Where can I find more information?
The CDC is posting updates at its Web site, www.cdc.gov/swineflu and (800) CDC-INFO (232-4636).The U.S. Department of Health and Human Services also has comprehensive information at www.pandemicflu.gov.
You’ll also find info about traveling during the outbreak at the State Department Web site, travel.state.gov, and worldwide updates at the World Health Organization, www.who.int/csr/disease/swineflu/en/index.html.
Wednesday, May 6, 2009
14 Days, 14 Ways to the Best Sex Ever
Tired of the same old, same old? Ignite a slow burn - or a roaring fire - with these 14 tips.
Day 1: Get a sugar high.
Chocolate is good for your sex life! The sweet-tooth favorite may give you the same lusty endorphin boost as first-time lovers. Women who ate chocolate every day had higher libidos, better arousal and were more satisfied with their sex lives than women who didn’t indulge, Italian researchers found in a 2006 study. Munch on 3.5 ounces of antioxidant-rich dark chocolate per day, and you’ll help your ticker too.
Day 2: Do your Kegels.
Improve your vaginal health and your “arousability” with Kegel exercises, named for Dr. Arthur Kegel, who introduced them in the 1940s. It’s one of the easiest ways to improve vaginal tone, boost orgasm quality and bring blood to the entire pelvic region, which improves tissue health and lubrication. Locate your pelvic muscles by stopping the flow of urine mid-stream. Squeeze and release them when you’re not in the bathroom. (Kegels done while urinating may lead to bladder infections and other problems.) Do three sets of 10 a day.
“The genitals are no different than anywhere else in the body,” says Judith Florendo, a Chicago physical therapist specializing in pelvic floor dysfunction. The muscles act as a pump, bringing oxygen to the tissues and pushing toxins out, she says. You can do Kegels during sex, too. It creates more friction for you and your partner.
Day 3: Just do it.
Say ‘yes’ to sex more often (start tonight), says sexpert Laura Berman, Ph.D. You’ll notice a greater sense of connection to your partner, which will make you want to have more sex. Research shows that most women enjoy sex once they start having it, so say ‘yes’ even when you’re not in the mood.
Day 4: Laugh.
It’s great foreplay, no exertion required. Several studies have found that laughter lights up the frontal lobe of the brain, which is associated with emotion. It increases blood pressure and heart rate too, mimicking the signs of arousal so you’re primed for better sex. Try reading a funny book or catch your favorite late-night show with your honey. Then turn out the lights.
Day 5: Visit Victoria.
Buy some beautiful lingerie for yourself. Choose something sexy. You’ll feel great secretly sporting a lacy thong and matching bra under your clothes. And anticipating his reaction to the ensemble will ignite a slow burn within you too.
Day 6: Rediscover the clitoris.
“It is very common for women to be unable to reach orgasm through intercourse alone,” says certified sex therapist Annette Demby. You can feel orgasms in the vagina or all over the body, but it generally starts from the clitoris, she says. Focus on stimulating the clitoris during foreplay and intercourse with your fingers – or his. If that doesn’t work, try a small vibrating bullet. It can fit between you and your partner during intercourse (so he’ll feel it too).
Day 7: Fantasize, solo or together.
Women who fantasize have more satisfying, rich sex lives. In fact, women who reported submission fantasies had more positive attitudes about sex, felt less guilty about sex and were more open to a variety of sexual experiences, according to a 1988 study by Canadian sex researchers Lisa Pelletier, Ph.D., and Edward Herold, Ph.D. So tap into your dream life or, if you need help, read some erotica and see where your imagination takes you!
Day 8: Separate.
Too much togetherness often saps the passion right out sex, says sex therapist Esther Perel in her book, Mating in Captivity (HarperCollins). Do your own thing for a couple of nights. Pursue an old hobby or explore an untapped interest – by yourself. It'll recharge your relationship.
Day 9: Be adventurous together.
The tried-and-true get results, but doing something new and even a little risky with your partner will give you a dose of the infatuation you had at the beginning of your relationship.
A sense of anxiety intensifies attraction between two people, psychologist Arthur Aron found in his 1974 relationship studies. So this Valentine’s Day skip dinner, and try rock climbing, bungee jumping or another thriller activity instead.
Day 10: Forgive.
People who forgive something hurtful from their past have better relationships and greater levels of commitment, research shows. A 2001 study out of Hope College in Michigan found that those who forgave felt less negative, angry and out of control than those who held on to their hurt. Forgiveness may be the greatest gift of all – for your partner, your relationship and yourself.
Day 11: Masturbate for each other.
It’s the best way to show one another how you like to be stimulated. Long-term lovers can discover new sensations by pushing the boundaries and watching their partner touch themselves, says sex therapist P. Michele Sugg. And new couples can learn how to better turn each other on.
Day 12: Smell the roses.
You don't have to restrict fresh flowers for special occasions. They’re not just beautiful; they also act as an aromatherapy aphrodisiac. There’s good reason roses symbolize love. They contain the natural chemical compound phenylethylamine (PEA), which has sexy, mood-altering effects. PEA gushes out of the brain when we fall in love, says sex researcher Helen Fisher, Ph.D., author of Why We Love (Owl Books). So sniff deeply for better sex and a better relationship. (Guys, here’s a hint: Surprise flowers are always a hit.)
Day 13: Take a mini-vacation.
Sometimes you need to get away to rediscover the sex goddess lurking within. Vacations offer the chance to reconnect, with yourself and your partner. Less stress, better sleep and an escape from the routine and responsibilities can create the perfect atmosphere for more satisfying – and more frequent – sex.
Day 14: Eyes wide open.
Keep your eyes open and locked on each other during sex, including when you orgasm, says sex therapist David Schnarch, Ph.D., in his book, Passionate Marriage (W.W. Norton & Company). You’ll tune into nuances in one another’s response, he says, and discover a new intensity that’s worth the uneasiness you may first feel!
Day 1: Get a sugar high.
Chocolate is good for your sex life! The sweet-tooth favorite may give you the same lusty endorphin boost as first-time lovers. Women who ate chocolate every day had higher libidos, better arousal and were more satisfied with their sex lives than women who didn’t indulge, Italian researchers found in a 2006 study. Munch on 3.5 ounces of antioxidant-rich dark chocolate per day, and you’ll help your ticker too.
Day 2: Do your Kegels.
Improve your vaginal health and your “arousability” with Kegel exercises, named for Dr. Arthur Kegel, who introduced them in the 1940s. It’s one of the easiest ways to improve vaginal tone, boost orgasm quality and bring blood to the entire pelvic region, which improves tissue health and lubrication. Locate your pelvic muscles by stopping the flow of urine mid-stream. Squeeze and release them when you’re not in the bathroom. (Kegels done while urinating may lead to bladder infections and other problems.) Do three sets of 10 a day.
“The genitals are no different than anywhere else in the body,” says Judith Florendo, a Chicago physical therapist specializing in pelvic floor dysfunction. The muscles act as a pump, bringing oxygen to the tissues and pushing toxins out, she says. You can do Kegels during sex, too. It creates more friction for you and your partner.
Day 3: Just do it.
Say ‘yes’ to sex more often (start tonight), says sexpert Laura Berman, Ph.D. You’ll notice a greater sense of connection to your partner, which will make you want to have more sex. Research shows that most women enjoy sex once they start having it, so say ‘yes’ even when you’re not in the mood.
Day 4: Laugh.
It’s great foreplay, no exertion required. Several studies have found that laughter lights up the frontal lobe of the brain, which is associated with emotion. It increases blood pressure and heart rate too, mimicking the signs of arousal so you’re primed for better sex. Try reading a funny book or catch your favorite late-night show with your honey. Then turn out the lights.
Day 5: Visit Victoria.
Buy some beautiful lingerie for yourself. Choose something sexy. You’ll feel great secretly sporting a lacy thong and matching bra under your clothes. And anticipating his reaction to the ensemble will ignite a slow burn within you too.
Day 6: Rediscover the clitoris.
“It is very common for women to be unable to reach orgasm through intercourse alone,” says certified sex therapist Annette Demby. You can feel orgasms in the vagina or all over the body, but it generally starts from the clitoris, she says. Focus on stimulating the clitoris during foreplay and intercourse with your fingers – or his. If that doesn’t work, try a small vibrating bullet. It can fit between you and your partner during intercourse (so he’ll feel it too).
Day 7: Fantasize, solo or together.
Women who fantasize have more satisfying, rich sex lives. In fact, women who reported submission fantasies had more positive attitudes about sex, felt less guilty about sex and were more open to a variety of sexual experiences, according to a 1988 study by Canadian sex researchers Lisa Pelletier, Ph.D., and Edward Herold, Ph.D. So tap into your dream life or, if you need help, read some erotica and see where your imagination takes you!
Day 8: Separate.
Too much togetherness often saps the passion right out sex, says sex therapist Esther Perel in her book, Mating in Captivity (HarperCollins). Do your own thing for a couple of nights. Pursue an old hobby or explore an untapped interest – by yourself. It'll recharge your relationship.
Day 9: Be adventurous together.
The tried-and-true get results, but doing something new and even a little risky with your partner will give you a dose of the infatuation you had at the beginning of your relationship.
A sense of anxiety intensifies attraction between two people, psychologist Arthur Aron found in his 1974 relationship studies. So this Valentine’s Day skip dinner, and try rock climbing, bungee jumping or another thriller activity instead.
Day 10: Forgive.
People who forgive something hurtful from their past have better relationships and greater levels of commitment, research shows. A 2001 study out of Hope College in Michigan found that those who forgave felt less negative, angry and out of control than those who held on to their hurt. Forgiveness may be the greatest gift of all – for your partner, your relationship and yourself.
Day 11: Masturbate for each other.
It’s the best way to show one another how you like to be stimulated. Long-term lovers can discover new sensations by pushing the boundaries and watching their partner touch themselves, says sex therapist P. Michele Sugg. And new couples can learn how to better turn each other on.
Day 12: Smell the roses.
You don't have to restrict fresh flowers for special occasions. They’re not just beautiful; they also act as an aromatherapy aphrodisiac. There’s good reason roses symbolize love. They contain the natural chemical compound phenylethylamine (PEA), which has sexy, mood-altering effects. PEA gushes out of the brain when we fall in love, says sex researcher Helen Fisher, Ph.D., author of Why We Love (Owl Books). So sniff deeply for better sex and a better relationship. (Guys, here’s a hint: Surprise flowers are always a hit.)
Day 13: Take a mini-vacation.
Sometimes you need to get away to rediscover the sex goddess lurking within. Vacations offer the chance to reconnect, with yourself and your partner. Less stress, better sleep and an escape from the routine and responsibilities can create the perfect atmosphere for more satisfying – and more frequent – sex.
Day 14: Eyes wide open.
Keep your eyes open and locked on each other during sex, including when you orgasm, says sex therapist David Schnarch, Ph.D., in his book, Passionate Marriage (W.W. Norton & Company). You’ll tune into nuances in one another’s response, he says, and discover a new intensity that’s worth the uneasiness you may first feel!
The Better Sex Workout - 7 exercises that benefit the bedroom
Most of us work out so we’re not gasping when we climb a flight of stairs. Or to slim down, or build strong bones. But here’s another reason to exercise: The sex will really rock. Here are 7 workouts that have fringe benefits in bed…
If your fitness routine could also kick up the ‘ole sex life a notch, you’d do it in a heartbeat, right? Well, what are you waiting for? These workouts will get your heart pumping and the you-know-what thumping:
1. Cardio
What’s involved:
Running, biking, swimming, aerobic step class, power walking. The same old cardio routines can step up your sex life. These include any activity performed for 30-60 minutes a day, where your heart is working at 65%-75% of its capacity (and you can still talk to the person next to you).
Bedroom benefits:
Regular cardio workouts build stamina by improving your oxygen consumption. They also boost your body’s ability to bring oxygen into your muscles, which in turn burns calories and breaks down nutrients into energy.
And that helps you in the sack. “Not only will you be able to last in bed without getting tired, but you’ll also recover faster and be able to go again,” says trainer Jeanette Jenkins, creator of The Hollywood Trainer (www.thehollywoodtrainer.com) line of fitness DVDs.
Here’s another benefit: Cardio workouts improve blood flow, which helps not only your heart but also all those naughty bits that become deliciously sensitive when you’re aroused.
2. Interval Training
What’s involved:
This is cardio on ‘roids: Whatever you’re already doing − biking, running, power walking − give it your all for 1 to 2 minutes. Slow down for 2 to 5 minutes, then speed it back up. Repeat throughout your workout.
Another option: Running hills or stair-climbing. (Do the real thing or set the program on your treadmill, elliptical machine or stair-stepper.). These exercises build quads, hamstrings and glutes, the big muscles used during sex, Jenkins says.
Bedroom benefits:
Short bursts (or intervals) train your muscles to go full-tilt for brief spurts without petering out.
“When you’re getting close to orgasm and you’re in a great position, you can hold that position without the muscles getting fatigued or cramped,” Jenkins says. “You don’t want to lose the enjoyment of that moment because your muscles are just too fatigued to keep going.”
3. Qigong (aka Chi Kung)
What’s involved:
Qigong, a close cousin to tai chi, combines a series of slow, flowing movements with breathing exercises for a total body workout that improves balance, flexibility and muscle strength. Best of all, qigong is so easy that anyone − regardless of age or fitness level − can jump in and get started.
Bedroom benefits:
Along with sculpting your body so you look fabulous naked, one of the more esoteric benefits of a qigong workout is that it promotes the free flow of chi (“life-force” or “energy”). According to Chinese medicine, chi moves the blood, which has obvious advantages in the bedroom.
“If chi is flowing better through your arms and legs, you can bet it’s going to be flowing better through your genitals,” says Palm Springs tai chi/qigong trainer Scott Cole, creator of the Breath & Chi Kung DVD. “It’s like opening up the pipes.”
The theory is that blocked chi causes illness, stress and tension, which can certainly put a damper on desire, not to mention performance.
“If your chi is blocked, your joints and muscles can be tight.” Cole explains. And you're probably not breathing very deeply.
“Shallow breathers tend to have more shallow orgasms or they orgasm infrequently or not at all,” he says.
People who do a lot of qigong report more explosive (even multiple) orgasms. And for guys (and the women who sleep with them), there’s the added benefit of rock-hard erections that last longer and spring back faster for an encore performance.
“I’m 47 and I get erections like I’m 22,” Cole says. ‘Nuff said.
4. Cardio Striptease
What’s involved:
A sexy dance class in which you work your butt − and your shirt − off. Okay, we’re kidding about the shirt. In public, keep your clothes on.
But along with the bump-and-grind choreography, you will learn some moves “to sex up taking off your clothes,” says Tricia Murphy Madden, fitness director for Denali Fitness in Seattle and developer of the Urban Striptease workout.
Bedroom benefits:
You can give your guy the lap dance of his life. Besides toning hips, abs, inner thighs and tush, the class is a workout for the spirit.
It will give you the self-confidence to bare all and move your body in sensual ways that strippers have in spades − no matter your body type.
“The people you’d assume at the beginning of class would never, ever be willing to get up in class and perform the routines in front of the others generally will feel comfortable performing at the end,” Madden says.
She loves to tell a story about a student who got up and started dancing in front of an appreciative crowd at a party. “At that moment she felt sexy, attractive, powerful and strong,” Madden says. “For her, it doesn’t matter what she looks like or what her size is.”
5. Yoga
What’s involved:
A mat workout that focuses on stretching and flexibility, yoga takes you through a series of poses (called asanas) while you concentrate on controlling your breathing.
If you’re new to yoga, look for “gentle,” “stretch” or “flexibility” classes. If you’ve done it before, try vinyasa or step up the pace to give you a cardio workout too.
Bedroom benefits:
You know the Kama Sutra, the book of sex positions for people made of rubber?
It was written for “people actively doing yoga,” says Bethany Lyons, regional group fitness manager for Crunch, New York, and creator of the Yoga Body Sculpt DVD.
Even if you never twist yourself into a pretzel, regular practice can stretch muscles and make them more flexible, so you can easily rest your ankles on your partner’s shoulders without pulling a hamstring. Or get a wider, um... spread that you can hold for a while.
“The key to enjoying sex in any position is to be comfortable in it,” Lyons says. “If you’re shaking or feeling overextended, there’s nothing relaxing or sexy about that.”
6. Pilates
What’s involved:
Most Pilates classes focus on the mat workout, though you might find some classes that still make use of the traditional Pilates machines, called reformers.
The floor exercises, which incorporate many movements from yoga, use your own body weight for resistance training to tone muscles without adding bulk. (Think about the long, lean limbs of a dancer’s body.)
“Pilates really targets women’s trouble spots: the hips, the abs, the thighs, the waist,” says Kristin McGee, creator of the MTV Pilates and Pilates for Beginners DVDs.
Bedroom benefits:
By strengthening your core – which includes everything from shoulders to butt − Pilates also reinforces your pelvic floor muscles, the same ones you use in Kegel squeezes.
That yields huge dividends in the bedroom because an orgasm is essentially your pelvic floor in spasms. When those muscles are toned and strong, you get intense, shuddering waves of pleasure during a climax.
“If you can lift and contract your pelvic floor, you can feel more,” she says.
Not sure what she’s talking about? Think of inserting a tampon. “You want to pull the tampon in and up,” McGee says. “You want to keep on developing that lift through your transverse abdominal muscles. And you want to work your inner thighs, which are also connected to your pelvic floor.”
That inner thigh-pelvic floor strength will heighten your pleasure, especially if you’re on top. That’s because “you’re going to be lifting that pelvic floor and working your clitoris by using your inner thigh and leg muscles to rock forward and back,” McGee says.
Got that? It’ll lead to really deep or multiple orgasms.
7. Samba
What’s involved:
You can learn the samba, the national dance of Brazil, at a ballroom studio class, gym or from a DVD. In lessons with a partner, you’ll get skilled in moving together − and carry that newfound knowledge from the dance floor to the bedroom.
Bedroom benefits:
Samba is incredibly sexy and flirtatious to start with; there’s even a movement called the Belly Button Bump that symbolizes having sex. The dance is all about moving your hips around − side to side, front to back and in circles − which focuses on the pelvis.
Learning how to make hip circles "stirs up awareness of that area, increases strength and flexibility, and can really help stimulate fun in the bedroom,” says Kimberley Miguel Mullen, a dance professor at Occidental College in Los Angeles and creator of the Dance and Be Fit: Brazilian Body DVD. Samba is the basis for her workout.
“The exercises help you learn the movements, which in turn can increase your sexual fun,” she says.
There may be something to the bump and grind. “The running joke is that babies born in October were conceived during Carnival,” Mullen says.
Presumably to parents who did an awful lot of samba.
If your fitness routine could also kick up the ‘ole sex life a notch, you’d do it in a heartbeat, right? Well, what are you waiting for? These workouts will get your heart pumping and the you-know-what thumping:
1. Cardio
What’s involved:
Running, biking, swimming, aerobic step class, power walking. The same old cardio routines can step up your sex life. These include any activity performed for 30-60 minutes a day, where your heart is working at 65%-75% of its capacity (and you can still talk to the person next to you).
Bedroom benefits:
Regular cardio workouts build stamina by improving your oxygen consumption. They also boost your body’s ability to bring oxygen into your muscles, which in turn burns calories and breaks down nutrients into energy.
And that helps you in the sack. “Not only will you be able to last in bed without getting tired, but you’ll also recover faster and be able to go again,” says trainer Jeanette Jenkins, creator of The Hollywood Trainer (www.thehollywoodtrainer.com) line of fitness DVDs.
Here’s another benefit: Cardio workouts improve blood flow, which helps not only your heart but also all those naughty bits that become deliciously sensitive when you’re aroused.
2. Interval Training
What’s involved:
This is cardio on ‘roids: Whatever you’re already doing − biking, running, power walking − give it your all for 1 to 2 minutes. Slow down for 2 to 5 minutes, then speed it back up. Repeat throughout your workout.
Another option: Running hills or stair-climbing. (Do the real thing or set the program on your treadmill, elliptical machine or stair-stepper.). These exercises build quads, hamstrings and glutes, the big muscles used during sex, Jenkins says.
Bedroom benefits:
Short bursts (or intervals) train your muscles to go full-tilt for brief spurts without petering out.
“When you’re getting close to orgasm and you’re in a great position, you can hold that position without the muscles getting fatigued or cramped,” Jenkins says. “You don’t want to lose the enjoyment of that moment because your muscles are just too fatigued to keep going.”
3. Qigong (aka Chi Kung)
What’s involved:
Qigong, a close cousin to tai chi, combines a series of slow, flowing movements with breathing exercises for a total body workout that improves balance, flexibility and muscle strength. Best of all, qigong is so easy that anyone − regardless of age or fitness level − can jump in and get started.
Bedroom benefits:
Along with sculpting your body so you look fabulous naked, one of the more esoteric benefits of a qigong workout is that it promotes the free flow of chi (“life-force” or “energy”). According to Chinese medicine, chi moves the blood, which has obvious advantages in the bedroom.
“If chi is flowing better through your arms and legs, you can bet it’s going to be flowing better through your genitals,” says Palm Springs tai chi/qigong trainer Scott Cole, creator of the Breath & Chi Kung DVD. “It’s like opening up the pipes.”
The theory is that blocked chi causes illness, stress and tension, which can certainly put a damper on desire, not to mention performance.
“If your chi is blocked, your joints and muscles can be tight.” Cole explains. And you're probably not breathing very deeply.
“Shallow breathers tend to have more shallow orgasms or they orgasm infrequently or not at all,” he says.
People who do a lot of qigong report more explosive (even multiple) orgasms. And for guys (and the women who sleep with them), there’s the added benefit of rock-hard erections that last longer and spring back faster for an encore performance.
“I’m 47 and I get erections like I’m 22,” Cole says. ‘Nuff said.
4. Cardio Striptease
What’s involved:
A sexy dance class in which you work your butt − and your shirt − off. Okay, we’re kidding about the shirt. In public, keep your clothes on.
But along with the bump-and-grind choreography, you will learn some moves “to sex up taking off your clothes,” says Tricia Murphy Madden, fitness director for Denali Fitness in Seattle and developer of the Urban Striptease workout.
Bedroom benefits:
You can give your guy the lap dance of his life. Besides toning hips, abs, inner thighs and tush, the class is a workout for the spirit.
It will give you the self-confidence to bare all and move your body in sensual ways that strippers have in spades − no matter your body type.
“The people you’d assume at the beginning of class would never, ever be willing to get up in class and perform the routines in front of the others generally will feel comfortable performing at the end,” Madden says.
She loves to tell a story about a student who got up and started dancing in front of an appreciative crowd at a party. “At that moment she felt sexy, attractive, powerful and strong,” Madden says. “For her, it doesn’t matter what she looks like or what her size is.”
5. Yoga
What’s involved:
A mat workout that focuses on stretching and flexibility, yoga takes you through a series of poses (called asanas) while you concentrate on controlling your breathing.
If you’re new to yoga, look for “gentle,” “stretch” or “flexibility” classes. If you’ve done it before, try vinyasa or step up the pace to give you a cardio workout too.
Bedroom benefits:
You know the Kama Sutra, the book of sex positions for people made of rubber?
It was written for “people actively doing yoga,” says Bethany Lyons, regional group fitness manager for Crunch, New York, and creator of the Yoga Body Sculpt DVD.
Even if you never twist yourself into a pretzel, regular practice can stretch muscles and make them more flexible, so you can easily rest your ankles on your partner’s shoulders without pulling a hamstring. Or get a wider, um... spread that you can hold for a while.
“The key to enjoying sex in any position is to be comfortable in it,” Lyons says. “If you’re shaking or feeling overextended, there’s nothing relaxing or sexy about that.”
6. Pilates
What’s involved:
Most Pilates classes focus on the mat workout, though you might find some classes that still make use of the traditional Pilates machines, called reformers.
The floor exercises, which incorporate many movements from yoga, use your own body weight for resistance training to tone muscles without adding bulk. (Think about the long, lean limbs of a dancer’s body.)
“Pilates really targets women’s trouble spots: the hips, the abs, the thighs, the waist,” says Kristin McGee, creator of the MTV Pilates and Pilates for Beginners DVDs.
Bedroom benefits:
By strengthening your core – which includes everything from shoulders to butt − Pilates also reinforces your pelvic floor muscles, the same ones you use in Kegel squeezes.
That yields huge dividends in the bedroom because an orgasm is essentially your pelvic floor in spasms. When those muscles are toned and strong, you get intense, shuddering waves of pleasure during a climax.
“If you can lift and contract your pelvic floor, you can feel more,” she says.
Not sure what she’s talking about? Think of inserting a tampon. “You want to pull the tampon in and up,” McGee says. “You want to keep on developing that lift through your transverse abdominal muscles. And you want to work your inner thighs, which are also connected to your pelvic floor.”
That inner thigh-pelvic floor strength will heighten your pleasure, especially if you’re on top. That’s because “you’re going to be lifting that pelvic floor and working your clitoris by using your inner thigh and leg muscles to rock forward and back,” McGee says.
Got that? It’ll lead to really deep or multiple orgasms.
7. Samba
What’s involved:
You can learn the samba, the national dance of Brazil, at a ballroom studio class, gym or from a DVD. In lessons with a partner, you’ll get skilled in moving together − and carry that newfound knowledge from the dance floor to the bedroom.
Bedroom benefits:
Samba is incredibly sexy and flirtatious to start with; there’s even a movement called the Belly Button Bump that symbolizes having sex. The dance is all about moving your hips around − side to side, front to back and in circles − which focuses on the pelvis.
Learning how to make hip circles "stirs up awareness of that area, increases strength and flexibility, and can really help stimulate fun in the bedroom,” says Kimberley Miguel Mullen, a dance professor at Occidental College in Los Angeles and creator of the Dance and Be Fit: Brazilian Body DVD. Samba is the basis for her workout.
“The exercises help you learn the movements, which in turn can increase your sexual fun,” she says.
There may be something to the bump and grind. “The running joke is that babies born in October were conceived during Carnival,” Mullen says.
Presumably to parents who did an awful lot of samba.
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