[视频文本]
Finally, a good reason to hit the gym: It can improve your sexual mojo. And there are plenty of workouts to choose from

You Will NeedAerobic exercise
Squats and lunges
Kegel exercises
Yoga
A place to swim

Step 1: Go for short spurts   短跑
Lift your libido with short spurts of high intensity exercise, like sprinting or spinning for 10 minutes, which will increase your sex drive and give you energy.

One study indicated that brisk walking helps prevent erectile dysfunction by improving circulation.

Step 2: Loosen your hips   臀部放松
Loosen your hips with squats and lunges; they’ll make your pelvis more flexible.

Step 3: Do your Kegels     腹部肌肉紧凑
Strengthen your PC muscle — the one you squeeze to interrupt urine flow — with Kegel exercises: Just tighten, hold to the count of four, and release. Do a few whenever you have a couple of minutes, aiming for about 10 minutes a day.

Men who do Kegels report harder and longer-lasting erections, while both sexes experience more intense orgasms.

Step 4: Be a better missionary  做俯卧撑
Guys, keep yourself propped up longer when you’re on top by doing this exercise: Get into push-up position on a slippery surface while wearing a pair of socks. With arms straight, push back as your feet slide and you are staring straight down at the space between your hands. Then slowly move your body forward so your feet slide back up, stopping when your stomach is over your hands. Do three sets of 20 reps.

Step 5: Take up yoga    参加瑜伽
Try yoga. Some women who have taken it up report becoming aroused more easily and having better orgasms, and it serves as an effective treatment for premature ejaculation for some men. Plus, it improves flexibility, helping both sexes achieve a wider variety of positions.

The bow pose, peacock pose, and shoulder stand are especially good for strengthening muscles around the pelvis.

Step 6: Go swimming    游泳
Increase your sexual endurance by swimming for at least 30 minutes at a time, three times a week. In one study, swimmers in their 60s reported sex lives comparable to non-swimmers in their 40s. Talk about getting in the swim of things!

A 10-year study found that men who had orgasms two or more times a week had a 50 percent lower risk of dying than those who had orgasms less frequently.

[重点讲解]

spurt

  n.1.喷出, 涌出, 迸出
    2.短暂而突然的活动或努力, 突然奋起
    He made a sudden spurt.
   他突然奋起。
 
  vt.1.（短暂地）加速前进；冲刺

missionary

  n.1.传教士
     Some missionaries came from England in the Qing Dynasty.
    清朝时, 从英国来了一些传教士。