Calorie expenditure is less than many think
The opinion that you can burn from 100 to 300 kcal during sex is a myth.
According to studies published in the New England Journal of Medicine, during 6 minutes of sex, the body burns only 21 kcal. The journal WebMD claims that during 30 minutes of lovemaking, one can expend from 85 to 100 kcal Kara Mayer Robinson. 10 Surprising Health Benefits of Sex . It all depends on the intensity and your physiological parameters (age, weight, height, metabolism). It turns out that a half-hour "workout" in bed can be equated only to a very intense warm-up.
The results of another study published in the PLOS One journal indicate that most men burn about 4 kcal during 1 minute of sex, which is half of what they burn running for 1 minute. For women, both indicators are lower: 3 and 7 kcal respectively .
Sometimes sex can be equated to moderate-intensity workouts, similar to walking in hilly terrain or playing tennis. But it all depends on the duration, your activity, and how long you can maintain a high pace. In the same study, scientists tracked heart rate during treadmill running and sex. In the first case, the indicator was higher.
However, there are other opinions. For example, scientist Antony Karelis, after comparing jogging and sex, concluded that with full commitment, sex fits the definition of "moderate-intensity physical activity" and can be equated to a 30-minute brisk walk . Of course, this is not a sprint or 30 laps in a pool, but still, your energy expenditure will be comparable to calorie expenditureduring light exercise.
So, it’s definitely not worth giving up gym visits or skipping runs in favor of sex, but you can increase the number of burned calories by combining the pleasant with the useful.
Adding Intensity
Option No 1. You can start practicing morning sex. At 7–8 am, testosterone levels in men reach their peak, and afterwards, you can head to a full workout with a clear conscience, as you’ve already warmed up well.
Option No 2. You can arrange for yourself yoga-sex. On average, during 30 minutes of yoga practice, from 100 to 300 kcal is burned (depending on the type of yoga and workout intensity). You can easily move your workout to bed, while also nicely stretching your hip flexors.
Option No 3. During sex, try to engage your muscles as if you were exercising. There is a term called "mindful training." It means mentally focusing on the working muscles and striving to feel each movement. If you do this during sex, you will burn more calories and have more intense sensations. For example, if you engage your core muscles, the sensations during orgasm will be stronger Debby Herbenick, J. Dennis Fortenberry. Exercise-induced orgasm and pleasure among women .
So, summarizing all the research results and advice, you can turn sex into a moderate-intensity workout, provided it lasts at least 30 minutes, you diligently perform all "exercises," are not afraid of experiments, and occasionally arrange "cross-training" for yourself (including a bit of yoga). Sometimes the choice between a 30-minute brisk walk in the park and sex is quite obvious.
