Music Muscle Mindfulness Heartfulness Happiness Health Fitness Fashion Phytonutrients


Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis

Posted on May 25, 2023 at 7:35 AM Comments comments (0)

Brad J Schoenfeld 1, Jozo Grgic 2, Dan Ogborn 3, James W Krieger 4

PMID: 28834797 DOI: 10.1519/JSC.0000000000002200



Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 31(12): 3508-3523, 2017-The purpose of this article was to conduct a systematic review of the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- vs. high-load resistance training protocols.

Searches of PubMed/MEDLINE, Cochrane Library, and Scopus were conducted for studies that met the following criteria: (a) an experimental trial involving both low-load training [≤60% 1 repetition maximum (1RM)] and high-load training (>60% 1RM); (b) with all sets in the training protocols being performed to momentary muscular failure; (c) at least one method of estimating changes in muscle mass or dynamic, isometric, or isokinetic strength was used; (d) the training protocol lasted for a minimum of 6 weeks; (e) the study involved participants with no known medical conditions or injuries impairing training capacity. A total of 21 studies were ultimately included for analysis. Gains in 1RM strength were significantly greater in favor of high- vs. low-load training, whereas no significant differences were found for isometric strength between conditions. Changes in measures of muscle hypertrophy were similar between conditions.

The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.

Indexed for NIH/National Library of Medicine by Dragonfly Kingdom Library 

7 Best Bicep Exercises

Posted on May 6, 2023 at 9:05 AM Comments comments (0)

You need Adobe Flash Player to view this content.

Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies

Posted on May 6, 2023 at 9:00 AM Comments comments (0)

Sex Med. 2018 Jun; 6(2): 75–89.
Published online 2018 Apr 13. doi: 10.1016/j.esxm.2018.02.001
PMCID: PMC5960035
PMID: 29661646

Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies

Helle Gerbild, PT, Camilla Marie Larsen, PhD, PT, Christian Graugaard, MD, PhD and Kristina Areskoug Josefsson, PhD



The leading cause of erectile dysfunction (ED) is arterial dysfunction, with cardiovascular disease as the most common comorbidity. Therefore, ED is typically linked to a web of closely interrelated cardiovascular risk factors such as physical inactivity, obesity, hypertension, and metabolic syndrome. Physical activity (PA) has proved to be a protective factor against erectile problems, and it has been shown to improve erectile function for men affected by vascular ED. This systematic review estimated the levels of PA needed to decrease ED for men with physical inactivity, obesity, hypertension, metabolic syndrome, and/or manifest cardiovascular diseases.


To provide recommendations of levels of PA needed to decrease ED for men with physical inactivity, obesity, hypertension, metabolic syndrome, and/or cardiovascular diseases.


In accord with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines, a systematic review was performed of research articles specifically investigating PA as a possible treatment of ED. The review included research on ED from physical inactivity, obesity, hypertension, metabolic syndrome, and/or cardiovascular diseases. All available studies from 2006 through 2016 were checked for the predetermined inclusion and exclusion criteria to analyze the levels of PA needed to decrease ED.


10 articles met the inclusion criteria, all suggesting various levels of PA needed to decrease ED for men with relevant risk factors for ED. The results of the review provided sufficient research evidence for conclusions regarding the levels of PA necessary to decrease ED.


Recommendations of PA to decrease ED should include supervised training consisting of 40 minutes of aerobic exercise of moderate to vigorous intensity 4 times per week. Overall, weekly exercise of 160 minutes for 6 months contributes to decreasing erectile problems in men with ED caused by physical inactivity, obesity, hypertension, metabolic syndrome, and/or cardiovascular diseases.

Indexed for National Library of Medicine by Dragonfly Kingdom Library

Yoga and physical exercise - a review and comparison

Posted on May 6, 2023 at 8:35 AM Comments comments (0)

Epub 2016 Apr 4.

Yoga and physical exercise - a review and comparison

Ramajayam Govindaraj 1, Sneha Karmani 1, Shivarama Varambally 1, B N Gangadhar 1

PMID: 27044898 DOI: 10.3109/09540261.2016.1160878



Yoga is a multifaceted spiritual tool with enhanced health and well-being as one of its positive effects. The components of yoga which are very commonly applied for health benefits are asanas (physical postures), pranayama (regulated breathing) and meditation. In the context of asanas, yoga resembles more of a physical exercise, which may lead to the perception that yoga is another kind of physical exercise. This article aims at exploring the commonalities and differences between yoga and physical exercise in terms of concepts, possible mechanisms and effectiveness for health benefits. A narrative review is undertaken based on traditional and contemporary literature for yoga, along with scientific articles available on yoga and exercise including head-to-head comparative trials with healthy volunteers and patients with various disease conditions. Physical exercises and the physical components of yoga practices have several similarities, but also important differences. Evidence suggests that yoga interventions appear to be equal and/or superior to exercise in most outcome measures. Emphasis on breath regulation, mindfulness during practice, and importance given to maintenance of postures are some of the elements which differentiate yoga practices from physical exercises.


Keywords: Yoga; asana; mindfulness; physical exercise; pranayama

Indexed for National Library of Medicine by Dragonfly Kingdom Library


Effects of yogic intervention on pain scores and quality of life in females with chronic pelvic pain

Posted on May 6, 2023 at 8:35 AM Comments comments (0)

Int J Yoga. 2017 Jan-Apr; 10(1): 9–15.

doi: 10.4103/0973-6131.186155

PMCID: PMC5225749

PMID: 28149062

Effects of yogic intervention on pain scores and quality of life in females with chronic pelvic pain

Rahul Saxena, Manish Gupta, Nilima Shankar, Sandhya Jain,1 and Arushi Saxena1



Chronic pelvic pain (CPP) is a common condition of women of the reproductive age group. It has a negative impact on a woman's personal health and quality of life (QOL). Practicing yoga has shown numerous benefits in various chronic painful conditions.



To study the effects of yogic intervention on pain scores and quality of life in females of reproductive age group with CPP, on conventional therapy.


Settings and Design:

It is a follow-up, randomized case-control study done in a tertiary care hospital.


Subjects and Methods:

Sixty female patients of CPP in the age group of 18–45 years were randomly divided into Group I (n = 30) and Group II (n = 30). Group I received only conventional therapy in the form of NSAIDS and Group II received yoga therapy in the form of asanas, pranayama, and relaxation along with the conventional therapy for 8 weeks. They were assessed twice (pre- and post-treatment) for pain scores through visual analog scale (VAS) score and QOL by the World Health Organization quality of life-BREF (WHOQOL-BREF) questionnaire.


Statistical Analysis Used:

Repeated measure ANOVA followed by Tukey's test. P < 0.05 was considered significant.



After 8 weeks of yogic intervention, Group II patients showed a significant decrease in intensity of pain seen by a decrease in VAS score (P < 0.001) and improvement in the quality of life with a significant increase (P < 0.001) in physical, psychological, social, and environmental domain scores of WHOQOL-BREF.



The practice of yoga causes a reduction in the pain intensity and improves the quality of life in patients with chronic pelvic pain.


Key words: Chronic pelvic pain, pain scores, quality of life, World Health Organization quality of life-BREF, yoga


Chronic pelvic pain (CPP) is defined as an “intermittent or constant pain in the lower abdomen or pelvis of a woman, of at least 6 months duration, not occurring exclusively with menstruation or intercourse and not associated with pregnancy.[1] It is a common condition of the reproductive age of group women, yet its pathophysiology remains poorly understood.[2] In South-East Asian countries, the prevalence of CPP varies from 5.2% in India, 8.89% in Pakistan to 43.2% in Thailand.[3] CPP has a negative impact on a woman's personal health and quality of life (QOL).[4,5]


Though the exact etiology is unknown but CPP may occur due to the involvement and the complex interactions between of gynecological, gastrointestinal, urinary, musculoskeletal, endocrine, and neurologic systems. It may also be influenced by psychological and sociocultural factors.[6] Common conditions that cause CPP are endometriosis, chronic pelvic inflammatory disease, adenomyosis, fibroids, adhesions, celiac disease, colitis, inflammatory bowel disease, fibromyalgia, degenerative disk disease, and chronic urinary tract infection.[7]


The common presentations of CPP are noncyclic lower abdominal pain seen in about 80% of women, congestive dysmenorrhea in 26%, and pelvic tenderness in 20% of cases.[8] Symptoms of depression, anxiety, low QOL, low productivity, decreased energy, sexual dysfunction, and relationship problems are also present in these patients of CPP.[9,10]


The treatment of CPP entails two aspects, one is the treatment of chronic pain, and the other is the treatment of the underlying cause. In most cases, an effective treatment can be achieved by using both approaches. The treatment can be medical or surgical but for those women in whom a definitive diagnosis cannot be reached (61% of women with CPP reported that the etiology was unknown), it requires a multidisciplinary approach, i.e., addressing dietary, social, environmental, and psychological factors in addition to standard medical therapy.[10,11]


Yoga is an effective, time-tested method for improving overall health and managing psychosomatic and chronic degenerative disorders.[12] Practicing yoga regularly has shown improvement in QOL and pain reduction in chronic low back pain.[13,14] Prevalence of musculoskeletal pain (neck pain and lower back pain) was found to be lower in dentists with regular yoga practice as compared to dentists practicing other physical activities or with no physical activity.[15] Yoga therapy has shown a reduction in severity and duration of pain in women with primary dysmenorrhea.[16] Literature survey however has shown a paucity of studies on the beneficial effects of yoga on pain and QOL in females with CPP.


We hypothesized that the use of yogic intervention used along with conventional therapy in CPP patients will help in improving visual analog scale (VAS) score and QOL as compared to conventional therapy alone. The primary objective of our study was to measure VAS score and World Health Organization QOL-BREF (WHOQOL-BREF) scores in CPP patients on conventional therapy and in CPP patients on both conventional + yoga therapy......... 


Indexed for National Library of Medicine by Dragonfly Kingdom Library 

Weight Loss Tools & Support

Posted on May 6, 2023 at 8:25 AM Comments comments (0)

health supplements, fitness, pre workout, workout supplements. sports nutrition, health and wellness

An investigation of the relationship between physical fitness, self-concept, and sexual functioning

Posted on May 6, 2023 at 8:20 AM Comments comments (0)

J Educ Health Promot. 2018; 7: 57.
Published online 2018 May 3. doi: 10.4103/jehp.jehp_157_17
PMCID: PMC5963213
PMID: 29922686

An investigation of the relationship between physical fitness, self-concept, and sexual functioning

Lia M. Jiannine



Obesity and inactivity have led to an increasing number of individuals with sexual dysfunctions (43% of women; 31% of men). Small bouts of exercise can drastically improve sexual functioning. Thus, the present study is designed to examine the effects of physical fitness and self-concept on sexual functioning.


Fitness assessments and questionnaires were administered to 133 participants between the ages of 18 and 50 years. Physical fitness was assessed through body composition, cardiovascular endurance, muscular strength, and muscular endurance. Self-concept was presented as a total self-concept score and as six individual concepts of self. Sexual function was presented as both an aggregate score and five separate constructs of sexual functioning – fantasy/cognition, arousal, orgasm, behavior/experience, and drive/desire.


The results indicated that sexual behavior/experience was predicted by body fat percentage. In men, fantasy was related to total self-concept; sexual behavior/experience was related to likeability. In women, arousal was predicted by cardiovascular endurance. Total self-concept was related to both orgasm and sex drive/desire. Power and muscular strength were significantly related to number of sexual partners in women but not men.


The present study adds to the growing body of evidence indicating a positive relationship between physical fitness and sexual health. Individuals with sexual dysfunctions, particularly women, who are not persuaded by the currently publicized benefits of physical activity, may be inclined to exercise to improve sexual functioning.

Keywords: Exercise, physical fitness, self-concept, sexual behavior, sexual functioning


Sex is an essential part of human existence and plays a vital role in sustaining and improving quality of life. Sexual health impacts both emotional and physical health, and a satisfying sex life can play a crucial role in intimate relationships.[1]

Sexual dysfunctions are adversely affecting an increasing number of individuals due to the lowered rates of physical activity and the rise of obesity.[2] Men with a high body mass index (BMI) had a 30% higher risk for erectile dysfunction than those with a healthy BMI. Half of obese men reported difficulty with sexual performance, while over 40% reported problems with sexual desire. Similarly, 40% of obese women reported that they did not enjoy sexual activity.[3]

In addition to the physiological impacts, Weaver and Byers[4] also found an association between body mass, a negative body image, and the avoidance of sexual situations. An overweight or obese person is more likely to report a negative perception in appearance suggesting relationships between body fat percentage, sexual function, and self-concept. The present study aims to compare the relationship between physical fitness, self-concept, and sexual functioning. This is significant in that the information about the association between the variables may be an important link in the development of interventions that challenge negative self-concept and promote positive sexual health. In addition, previous studies only compared physical fitness to a unidimensional conceptualization of self-esteem thereby missing possible more nuanced understandings of self-esteem's multidimensional links for physical fitness.[1,5] The present study also extended the previous research by investigating six different facets of self-concept – likability, morality, task accomplishment, giftedness, power, and vulnerability and its association with sexual functioning. Further, prior research was limited to examining sexual function through just sexual behavior and experience, most notably through frequency and sexual satisfaction,[5] but this research also investigated cognition/fantasy, arousal, behavior and experience, orgasm, and drive/desire as additional well-researched operationalizations of sexual functioning.[1]

With regard to exercise, past research has also tended to focus solely on self-reported exercise.[1,4,6] Yet, there is an intrinsic concern regarding the legitimacy of self-report measures, which are exacerbated when examining physical activity because of possible social desirability effects; therefore, individuals may overestimate their true level of activity.[7] Consequently, the researcher measured health-related physical fitness/exercise (muscular strength, muscular endurance, cardiovascular endurance, and body composition) by direct observation to address this concern.

Earlier studies[4,7] have analyzed the relationship between sex drive and BMI. BMI is often used as a measure of physical fitness because it is inexpensive, convenient, and minimally intrusive; however, it does not account for the differentiation of muscle and fat mass. Therefore, BMI is an inaccurate measurement of obesity.[8] Skinfold analysis was used in place of BMI analysis for more accurate results.

The purpose of this research was 3-fold; first, to examine the hypothesized relationship between physical fitness and sexual functioning; second, to analyze the hypothesized relationship between self-concept and sexual functioning; and third, to examine the hypothesized relationship between physical fitness, self-concept, and number of sexual partners...........

Indexed for National Library of Medicine by Dragonfly Kingdom Library

Influence of Mindfulness on Men's Sexual Activity

Posted on May 5, 2023 at 7:00 AM Comments comments (0)
Int J Environ Res Public Health. 2023 Feb; 20(4): 3739.

Published online 2023 Feb 20. doi: 10.3390/ijerph20043739

PMCID: PMC9966447

PMID: 36834434

A Scoping Review of the Influence of Mindfulness on Men’s Sexual Activity

María Fernanda Valderrama Rodríguez,1 Laura C. Sánchez-Sánchez,2,* José Manuel García-Montes,1 and Cristina Petisco-Rodríguez3

Paul B. Tchounwou, Academic Editor and David L. Rowland, Academic Editor


Mindfulness practice and mindfulness-based interventions are widely known, especially for women’s sexuality. However, it is currently unknown how this practice affects the experience of male sexuality, possibly due to the existence of pharmacological treatments that are usually the first choice of treatment for men. The objectives of this study are to explore the influence of mindfulness on different components of men’s sexuality from a scoping review of relevant scientific articles existing in the literature. A literature search from 2010 to 2022 was carried out in the electronic databases MEDLINE, Embase, PsycINFO, Web of Science, Scopus, PubMed, Dialnet, SciELO Citation Index, and Redalyc. Out of the 238 studies, 12 that met the defined selection criteria were selected. The analysis of these studies seems to indicate that the practice of mindfulness favours different variables of male sexuality, such as satisfaction and sexual functioning or genital self-image. Mindfulness-based interventions represent a valuable and promising contribution. No adverse effects were detected from the review of scientific articles considered in this work. Nevertheless, more randomized studies with active control groups are necessary to establish the benefits of mindfulness-based interventions in sex therapy for men.

Keywords: mindfulness, male sexuality, sexual dysfunctions, sexual desire, erectile dysfunction, sexual satisfaction

1. Introduction

Sexual health is fundamental to the overall health and well-being of individuals, couples, and families, and to the social and economic development of communities and countries. Sexual health, when viewed affirmatively, requires a positive and respectful approach to sexuality and sexual relationships, as well as the possibility of having pleasurable and safe sexual experiences, free of coercion, discrimination, and violence [1]. This view highlights the diversity of the expression of each person’s sexuality in thinking, feeling, and acting; that is, with the diversity provided by each person’s learning history and current behaviour.

Although, from the perspective of contextual therapies, sexual problems are understood according to a transdiagnosis, the fact is that the databases continue to use diagnoses according to classifications of mental disorders. Currently, in the DSM-V manual, the following sexual dysfunctions are included: delayed ejaculation, erectile disorder, hypoactive sexual desire disorder in men, and premature ejaculation. Delayed ejaculation occurs in 1% to 4% of the world’s population [2,3,4]. Erectile dysfunction is expected to account for nearly 322 million cases by 2025 [5]. The prevalence of hypoactive sexual desire disorder in men worldwide is unknown; however, 14.4% of men in Portugal, Croatia, and Norway reported a distressing lack of sexual desire lasting at least 2 months [6]. In the United States, the self-reported prevalence in a sample of men aged 40-80 years was 4.8%. Whereas 4.8% reported occasional lack of sexual desire, only 3.3% reported frequent lack of sexual desire [7]. Finally, premature ejaculation currently affects 20-30% of the world’s population [8].

There is ample scientific evidence on the various factors that may increase the risk of male sexual dysfunction, such as inadequate or absent sex education, life events, relationships, mental health, and lifestyle [9]. Lifestyle factors include alcohol consumption, psychoactive substances, physical inactivity, and diet [10,11,12]. This study considers all of these factors assessed within male sexuality and their relationship to mindfulness practice.......... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9966447/

Indexed for National Library of Medicine by Dragonfly Kingdom Library 

Male reproductive health and yoga

Posted on May 5, 2023 at 12:35 AM Comments comments (0)

Int J Yoga

. 2013 Jul;6(2):87-95. doi: 10.4103/0973-6131.113391.

Male reproductive health and yoga

Pallav Sengupta 1, Prasenjit Chaudhuri, Koushik Bhattacharya

PMID: 23930026 PMCID: PMC3734644 DOI: 10.4103/0973-6131.113391


Now-a-days reproductive health problems along with infertility in male is very often observed. Various Assisted Reproductive Technologies have been introduced to solve the problem, but common people cannot afford the cost of such procedures. Various ayurvedic and other alternative medicines, along with regular yoga practice are proven to be not only effective to enhance the reproductive health in men to produce a successful pregnancy, but also to regulate sexual desire in men who practice celibacy. Yoga is reported to reduce stress and anxiety, improve autonomic functions by triggering neurohormonal mechanisms by the suppression of sympathetic activity, and even, today, several reports suggested regular yoga practice from childhood is beneficial for reproductive health. In this regard the present review is aimed to provide all the necessary information regarding the effectiveness of yoga practice to have a better reproductive health and to prevent infertility.

Indexed for NIH Pubmed / National Library of Medicine by Dragonfly Kingdom Library 

Protein & Supplements for Every Fitness Goal

Posted on April 18, 2023 at 8:55 AM Comments comments (0)

Try our new Rise Formula and Relax Formula

Posted on April 18, 2023 at 8:40 AM Comments comments (0)

RELAX CBD with Adaptogens

Use Code


at Checkout HERE 

CBC for anxiety

The role of vitamin C in stress-related disorders

Posted on February 18, 2023 at 8:00 AM Comments comments (0)

The role of vitamin C in stress-related disorders

Bettina Moritz , Ariana E Schmitz , Ana Lúcia S Rodrigues , Alcir L Dafre , Mauricio P Cunha 

PMID: 32745879 DOI: 10.1016/j.jnutbio.2020.108459


Stress-related disorders, such as depression and anxiety, present marked deficits in behavioral and cognitive functions related to reward. These are highly prevalent disabling conditions with high social and economic costs. Furthermore, a significant percentage of affected individuals cannot benefit from clinical intervention, opening space for new treatments. Although the literature data have reported limited and variable results regarding oxidative stress-related endpoints in stress-related disorders, the possible neuroprotective effect of antioxidant compounds, such as ascorbic acid (vitamin C), emerges as a possible therapy strategy for psychiatric diseases. Here, we briefly present background information on biological activity of ascorbic acid, particularly functions related to the CNS homeostasis. Additionaly, we reviewed the available information on the role of ascorbic acid in stress-related diseases, focusing on supplementation and depletion studies. The vitamin C deficiency is widely associated to stress-related diseases. Although the efficacy of this vitamin in anxiety spectrum disorders is less stablished, several studies showed that ascorbic acid supplementation produces antidepressant effect and improves mood. Interestingly, the modulation of monoaminergic and glutamatergic neurotransmitter systems is postulated as pivotal target for the antidepressant and anxiolytic effects of this vitamin. Given that ascorbic acid supplementation produces fast therapeutic response with low toxicity and high tolerance, it can be considered as a putative candidate for the treatment of mood and anxiety disorders, especially those that are refractory to current treatments. Herein, the literature was reviewed considering the potential use of ascorbic acid as an adjuvant in the treatment of anxiety and depression.

Keywords: Antidepressant; Anxiety; Ascorbic acid; Chronic stress; Depression.

Indexed for NIH / National Library of Medicine by Dragonfly Kingdom Library 

A Review of the Effects of Policosanol on Metabolic Syndrome

Posted on February 14, 2023 at 8:25 AM Comments comments (0)

A Review of the Effects of Policosanol on Metabolic Syndrome

Lawal Kayode Olatunji a, Abdulgafar O. Jimoh a, Umar Muhammad Tukur a, Mustapha Umar Imam b



Cardiovascular disease is the world's number one killer disease and the leading non-communicable disease in terms of causing premature deaths. Overwhelming evidence suggest that effective management of metabolic syndrome will markedly reduce morbidity and premature deaths from cardiovascular disease. Although many therapies exist, most of them are ineffective due to decreased effectiveness and/or side effects following prolonged usage. Policosanol, a well-tolerated long-chain aliphatic alcohol has been proven to be effective against the components of metabolic syndrome (namely dyslipidemia, diabetes, hypertension, and obesity) even when used for a long period with minimal or no adverse effects.


This study intends to explore the potential benefits of Policosanol in the management of metabolic syndrome.


PubMed, Google Scholar, and Science Direct were used as the search engines to retrieve articles related to Policosanol and metabolic syndrome from 2010 to 2021.

The results from the three search engines were scrutinized and merged. Duplicate publications were excluded. Similarly, four articles from the WHO website (www.who.int/publications) were included making a total of 63 articles used in this review. Most of the reviewed articles show Policosanol to be effective in reducing systolic and diastolic blood pressure, blood glucose level, body weight, total cholesterol level, triglyceride level, low density lipoprotein and increasing high density lipoprotein levels. There are few conflicting articles that reported Policosanol to have no effect on lipid parameters.


Policosanol was shown to be a safe and well-tolerated natural product that is effective against all the components of metabolic syndrome. Thus, using this natural product will go a long way in reducing the burden and economic consequences of the syndrome