Latest posts by Rich Thurman MA, CSCS CPT, ONNIT KB Specialist (see all)
- Steel Mace Training: 3 Exercises For A Bigger Bench Press - April 20, 2016
- Steel Mace Training: What Is It? - March 28, 2016
- 10 Most Common Fitness Training Mistakes for Beginners - December 28, 2015
A little risqué topic for you guys today. But I think I’ve earned the right to be risqué. It’s a part of life and clearing this up is no more than simple sex education basics. So here it is on this Funny Fitness Friday. Parental discretion is advised.
Among the myriad of questions I’ve gotten over the years as a personal trainer, this one in particular stands out. “Is Sex Cardio?”
First of all, if you have to ask that question then FOR YOU it’s probably not cardio worthy. I mean, come on, really? Anyone who’s done cardio knows when they’re doing cardio.
Ok, but on another note, Men’s Health reported that sex burns about 160 calories per hour. Based on the fact that Men’s Health also says you burn about 140 calories per hour simply sitting in a chair, this sexual bout must have involved nothing more than sitting there for one participant.
If we assume that some guys can’t perform more than a 4 to 5 minute bout, equivalent to 6% of an hour then you’re dwelling in the range of 10.6 calories…Ouch! On the other hand if the guy is putting in loads of work, I’m sure his calorie expenditure will be a lot higher. For lack of a better phrase, you get out of it what you put into it.
Cardio has many definitions, but for the purpose of this bit, we’ll use the popular definition that says, cardio is any exercise that raises the body’s heart rate to 60 to 85 percent of maximum heart rate for a sustained period of time.
If we combine that definition with Jack Lalanne’s recommended 30 minutes of exercise 3 days a week then you’re going to have to do better than 5 or even 10 minutes to start counting sex as cardio. And you definitely can’t just lay there lifeless ladies and gentlemen if you want to consider it cardio. Yes, I said ladies too…
If you’re aiming for 30 minutes, then get those intervals going. Like any cardio program, intervals are the most efficient way to burn calories and will keep you burning calories for up to 36 hours after the cardio session. Intervals are simply short periods of high intensity exercise, followed by rest periods, which can remain active rest periods.
Short on time? The Japanese have the solution for you…Quick and efficient cardio designed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. It’s called the Tabata protocol. It’s simple really. 20 seconds of high intensity bouts followed by 10 second rest periods for a total of 4 minutes. That’s 8 short intervals proven to burn much more body fat than normal cardio and keeps your body burning calories long after the exercise is completed.
And finally guys, anything less than 4 minutes and I think you need a therapist…
That’s it. I’m done. (scroll further)
I know, I know, you’re probably thinking to yourself, “What, it’s over? That’s all you’ve got? It’s finished already?”
Yup, that’s all I got…and it took less than 4 minutes of your time, but if you’d like a longer experience you could always scroll back up to the top and read it again.
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