Editor note: Always check with your healthcare professional before undertaking any new exercise routine, to make sure you’re healthy enough to exercise.
We talk a lot on PEGym about male enhancement routines — commonly known as “penis exercises.” We have in depth discussions on jelqing, penis stretches, edging, and numerous other manual exercises. We have tons of information on devices like penis pumps and penis extenders. However, there’s one thing that we don’t talk about often enough, yet should be a part of every male enhancement routine…
Cardio!
Cardio exercise will benefit every male enhancement goal.
If you’re looking for a bigger penis – more length and/or more girth – cardio is going to get you to your goals. If you’re looking for a harder erection, you definitely need to add cardio. If you’re concerned about sexual stamina, you want to add cardio.
Your penile (and erection) health is dependent on blood flow to your penis. Adding aerobic exercise to your routine improves your cardiovascular health, which improves the blood flow to your penis! Better penile blood flow equals:
- Improved healing of microtears that happen during penis exercises, means cell repair happens more efficiently and effectively, which means you realize penis enlargement goals faster.
- Lower body fat percentage, including a reduced pelvic fat pad. This means you’re visible penis is longer.
- Harder erections. Blood flowing into your penis is what creates your erection.
- Increased sexual stamina. Although cardio may not desensitize someone suffering from premature ejaculation, having the physical stamina to have sex for as long as you want, without worrying about becoming tired and out of breath, you can focus on enjoying sex and controlling your orgasm.
So, how much cardio is enough?
Thirty minutes of cardio a day, can not only give you the male enhancement benefits you’re looking for, but can also give you great health benefits too! Cardio doesn’t have to be difficult. A brisk walk that elevates your heart rate counts too! Below is some info from the American Heart Association, regarding your target heart rate for cardio.
To determine your target training heart rate. As you exercise, periodically:
- Take your pulse on the inside of your wrist, on the thumb side.
- Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
- Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate.
This table shows estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age.
In the age category closest to yours, read across to find your target heart rate. The figures are averages, so use them as general guidelines.
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
|---|---|---|
| 20 years | 100-170 beats per minute | 200 beats per minute |
| 30 years | 95-162 beats per minute | 190 beats per minute |
| 35 years | 93-157 beats per minute | 185 beats per minute |
| 40 years | 90-153 beats per minute | 180 beats per minute |
| 45 years | 88-149 beats per minute | 175 beats per minute |
| 50 years | 85-145 beats per minute | 170 beats per minute |
| 55 years | 83-140 beats per minute | 165 beats per minute |
| 60 years | 80-136 beats per minute | 160 beats per minute |
| 65 years | 78-132 beats per minute | 155 beats per minute |
| 70 years | 75-128 beats per minute | 150 beats per minute |
Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you’re taking such medicine, call your physician to find out if you need to use a lower target heart rate.