By Larnie Zellner BS, Exercise Specialist
Erectile Dysfunction (ED) affects over 90 million men worldwide and has cardiovascular, hormonal, and metabolic risks factors which make it a multifaceted disease that all men should be aware of.
Exercise has been proven to reduce all three of these risk factors. With modifications to lifestyle such as diet and exercise, men may see positive significant benefits in erectile dysfunction as well as cardiovascular health. Don’t let ED negatively affect your life.
Try this Exercise Routine…..
RPE: Rate of Perceived exertion on a scale from 1-10.
SS: Super Set (movement done during rest time of the main movement)
Warmup: Treadmill- 10min (5 on the RPE scale)
WORK OUT (RPE 6-8)
Step up– 3×12 (on a stair step or stepping stool)
SS- high knees -20 seconds (modification: walk in place high knees)
Pushups-3×12 (modification: against wall or on knees)
SS- Jumping jacks (modification: One foot stays stationary while other 3 limbs progress through the jumping jack movement)
Bird/Dog– 3×20 (hands and knees)
SS-20 sec floor plank
Bicep curl– 3×10 (hand weights, gallon of milk (8.6lbs), 1/2 gallon of milk (4.3 lbs)
SS- Hip bridge (pelvic thrust) 3×10
Cool down – 10 min Treadmill (RPE-5)
*Before starting an exercise or nutrition regimen, consult with your physician and/or healthcare provider and registered dietitian.
**For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
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Penhollow T., & Young, M. 2004. Sexual desirability and sexual performance: Does exercise and fitness really matter? Electronic Journal of Human Sexuality, 7.
Pfister, O. 2010. Cardiovascular disease and sexuality. Ther Umsch 67 (3), 139–43. Rosen, R.C., et al. 2009. Erectile dysfunction in type 2 diabetic men: Relationship to exercise fitness and cardiovascular risk factors in the Look AHEAD trial. The Journal of Sexual Medicine, 6 (5), 1414–22.
Palmeri, S.T., et al. 2007. Heart rate and blood pressure response in adult men and women during exercise and sexual activity. American Journal of Cardiology, 100 (12), 1795–801.