Does declining stamina bother you? Let you know about skills, exercise and diet to improve endurance

Endurance is the key to improving the quality of your sex life. How long is long enough for sex to be considered enduring? How can endurance be increased? AdultLoving will reveal the average duration of sex and explore how techniques, exercise, diet, and supplements can improve endurance. We'll also share where to buy adult products, helping you last all night!

1. How long is long enough for sex? Revealing the average duration

(1) Am I a "quick shooter"? How long counts as high endurance?

"If you can't hold out for even 5 minutes... How long is long enough for sex to be considered enduring?"

According to a study published in the Journal of Sexual Medicine, the average duration for men from penetration to ejaculation (excluding foreplay) is between 3 to 13 minutes. Less than 3 minutes indicates weak endurance, 7 to 13 minutes is ideal, and beyond 10 minutes may be too long.

(2) How quickly is considered premature ejaculation?

Is ejaculation below average considered premature? According to the DSM-5 by the American Psychiatric Association, ejaculation within 1 minute of vaginal penetration for at least 6 months, causing significant distress, may be diagnosed as premature ejaculation. However, this excludes cases caused by nonsexual mental disorders, health issues, side effects of medications, or severe emotional relationship problems.

In summary, as long as ejaculation occurs after 1 minute, it is not considered premature. If premature ejaculation is a concern, seek professional treatment. For those simply looking to extend sex duration and enhance endurance, everyday exercises, diet, and adult tools can help.

2. How to increase endurance? A comprehensive guide to endurance training through exercise, techniques, and diet

Endurance Training "Techniques" ► Learn sexual positions and master rhythm

"If thrusting time is not enough, compensate with foreplay." Men who are dissatisfied with their endurance should remember this advice!

Most women value the overall atmosphere of sex and emotional connection more than intercourse. Thus, you can use the following techniques to improve bedroom performance, extend sex time, and increase intimacy.

1. Master the rhythm of sex

Controlling the rhythm of sex is crucial for improving endurance. During intercourse, avoid rapid thrusting; try to slow down and adjust the pace. By balancing intensity, you can gradually build up pleasure and delay orgasm.

2. Learn positions that can help increase endurance

Different sexual positions offer varying levels of stimulation. Experimenting with positions like side-lying or missionary can help control movement speed, thus enhancing endurance.

3. Master foreplay

Whispering sweet words, kissing, and caressing during foreplay can deepen emotional connections, allowing both partners to "warm up" and extend the overall duration of sex.

4. Use sex toys

Appropriate use of sex toys, such as bullet vibrators, massagers, and nipple clamps, can add new sensations and extend the time of sexual activity.

Endurance Training "Exercise" ► Do endurance-enhancing exercises

Aside from insufficient technique and low endurance, lack of exercise is a common cause of poor sexual performance. Regular exercise is the best way to improve physical fitness and avoid "running out of steam" in the bedroom. Below are some exercises that can help increase stamina and boost endurance:

1. Kegel exercises

Kegel exercises, also known as pelvic floor muscle exercises, mainly strengthen and relax the pelvic floor muscles by contracting and relaxing the muscles around the anus, thereby improving sexual performance.

The training method is also very simple. You can sit, stand, or lie down, and imagine the feeling of holding in urine to contract the muscles around the anus. Repeat 10 to 15 times as a daily training cycle. I believe that it will last for a long time. You can notice an improvement in durability.

2. Retrain and train core muscles

Heavy training and training of the core muscles can help increase muscle mass, especially the training of the legs, waist and buttocks, which can make you last longer and less likely to feel tired during sex.

3. Aerobic exercise

Aerobic exercise such as running, swimming, cycling, etc. can also help improve cardiopulmonary function and increase endurance, so that you will not be tired easily when galloping in bed.

Endurance training"Diet" ►Supplementing nutrients

In addition to exercise, eating right food is also important! A balanced diet can provide the body with the energy it needs, and certain nutrients are closely related to sexual performance. You can get the nutrients you need and increase your endurance by supplementing the following foods:

• Oysters: Zinc is an essential micronutrient if Insufficient zinc can easily cause growth disorders, sexual dysfunction, etc. Problems, and oysters are rich in zinc, so we can absorb enough zinc by eating oysters, thereby enhancing sexual desire and stamina.
• Garlic: The organic sulfur compounds contained in garlic can promote the production of nitric oxide, Nitric oxide can help the body increase physical strength and has a positive effect on extending the duration of sex.
• Leeks: Leeks are rich in nutrients such as vitamin C, vitamin A, potassium, calcium and iron. These ingredients help maintain normal energy metabolism and maintain overall physical strength.
• Eggs: Eggs are rich in protein. Protein is an important nutrient for maintaining physical strength and mental energy, and can help you perform longer during sex.

Endurance Training"Health Food" ►Regular supplementation of Maca

In addition to supplementing essential nutrients from your daily diet, you might as well consume health foods to help improve your nighttime fighting capacity.

Among the many health foods, Maca can be said to be the most well-known holy product for strengthening the body. We can target it from abroad In the research on the efficacy of Maca, we learned that it has excellent help in enhancing physical strength and improving endurance. Regular supplementation can help you perform more lastingly and powerfully during sex.