For centuries, the notion that abstaining from sex increases physical performance has been widely debated. From ancient Greek athletes to modern-day boxing legends such as Muhammad Ali and Mike Tyson, have practiced sexual restraint in the expectation of increasing strength, stamina, and hope. The famous scene in Rocky where trainer Mickey Goldmill tells Rocky Balboa to "lay off that pet shop dame", “women weaken legs,” further fueled this belief, reinforcing the belief that sex before competition weakens the body. But does science back this up, or is it merely an outdated myth?

The theory that sex saps energy and impairs performance goes back almost 2,000 years. Abstaining, ancient Greek athletes believed, would enhance aggression and concentration, leading them to become stronger competitors. Even today in the world of sports, people stick to this hypothesis despite the changing scientific findings. But during the Rio 2016 Olympics, officials gave away a staggering half a million condoms to participants—far from a indication that sex was being thought of as a performance-sapping activity.

Although some continue to abstain prior to major events, the real effect of sex on sports performance is still controversial. Is there any basis to the belief that sex inhibits strength and endurance, or is it merely an old wives' tale?

Role of Testosterone in Athletic Performance

Testosterone is an essential hormone that is essential for muscle growth, power, and overall athletic performance. Although men naturally produce more than women, both sexes need testosterone for energy and recovery. Some athletes think not having sex maintains their testosterone levels, providing them with an advantage in the gym or on the field. But is this statement scientifically accurate?

Studies indicate that testosterone levels are not consistent throughout the day but are constantly being produced in the body. Unlike glycogen, which can be stored and used as energy, testosterone is controlled according to the needs of the body. Research does not indicate that having sex depletes testosterone levels significantly—if anything, it can increase them slightly through endorphin and dopamine release.

Does Abstinence Make One Stronger and More Enduring?

Some fitness enthusiasts skip sex before hard workouts because they think it takes away their energy. Although intense physical exercise (including sex) can cause temporary tiredness, there is no scientific evidence to support that sex deteriorates long-term strength or endurance.

A 2016 review article in Frontiers in Physiology reviewed nine studies of sex and performance in sports, and concluded there was no basis to believe sexual activity prior to competition would cause the body to be weakened. Another study, published in 2019 in the Journal of Sexual Medicine, found no statistically significant effect of sex on performance.

Whereas sex shortly before intense exercise may make you momentarily lethargic, it will not impair general performance, stamina, or muscular power. As an alternative, taking sufficient rest, eating appropriately, and exercising with a standard program are many more significant variables.

Can Men 'Save' Their Testosterone Through Abstinence?

It is long believed by some men that ejaculation abstinence will result in a dramatic increase in testosterone. In 2003, researchers from China claimed that men who did not ejaculate for seven days experienced a short-term 45% rise in testosterone. Yet this response was not found to last past the seventh day, and subsequent experiments have been unable to duplicate this effect regularly.

Conversely, some studies show that testosterone levels actually increase slightly after sex, undermining the idea that abstinence is required for optimal performance. The bottom line? The body has a fine balance of hormone production, and sex abstinence is not likely to give any real athletic benefit.

Even though there is no scientific basis, most athletes still feel that sex impacts their performance. It may be because of the placebo effect—if a player believes that not having sex makes him or her stronger, he or she will be more confident and play better. Some players may also feel relaxed and more alert after sex, and this clears their minds for the competition.

Finally, the psychological effect of sexual activity can differ from individual to individual. Sports persons who believe abstinence allows them to remain aggressive may decide to abstain from sex prior to a big event. There are others who believe that sex helps in reducing stress and enhancing sleep and may gain from intimacy pre-competition.

So, Should You Avoid Sex to Enhance your Performance at Gym?

Although the concept of forgoing sex to enhance gym performance has been around for generations, new research indicates that it does not have any noticeable effect on physical ability. Strength, stamina, and overall performance are more affected by training, nutrition, recovery, and psychological readiness than by sex.

If you think that abstinence makes you more aggressive and focused, you can do so without any ill effects. If sex makes you sleep better and relax, you might be increasing your performance rather than diminishing it. The message here is that there's no one-size-fits-all principle—players have to listen to their bodies and play in whatever way best suits them.

Ultimately, there is no scientific rationale for not having sex before you go to the gym or to compete. Whether you abstain or not, therefore, the outcome of your workout will come down to the effort you make, not the activity in the bedroom.

Flat feet or pes planus are commonly known as fallen or collapsed arches. While it is a common condition, but it can be painful to live with it. This means that 30% of the world's population live with the same conditions, while symptoms show in 1 in 10. The symptoms usually could be pain, stress and imbalances in other parts of your body. Since fallen arches cause your body to become imbalanced, it may be difficult to workout, or perform day to day activities without feeling excruciating pain. This could often lead to injuries, obesity, and arthritis. Aging, genetics, and pregnancy could also contribute to flat feet.

However, thanks to exercises, there are ways you can current your fallen arch. If not correct, these exercises could help you to relieve some pain and correct your posture. Most of these exercises focus on raising, strengthening, and lengthening your arches.

So, let's have a look at these exercises that you can do even with your flat feet, so you no longer feel left out when there is a need to perform physical activities:

Heel Stretches

• Start with standing with your hands resting on a wall or a chair
• Keep one leg forward
• Press both heels on the floor
• With your spine straight, bend your front leg and push yourself into the wall
• Feel the stretch at your back leg
• Hold this position for 30 seconds
• Do each leg 4 times

Tennis Ball Rolls

• You can get a chair for this and put a tennis or a golf ball under your right foot
• Now, roll the ball under your foot and focus on the arch
• Do this for 2 to 3 minutes, then repeat the same with the opposite leg

Arch Lifts

• Stand with your feet directly beneath your hips
• Keep your toes firmly on the floor as you shift your weight to the outer edges of your feet, lifting your arches as high as possible
• Slowly lower your feet back down. This exercise targets the muscles that help lift and supinate your arches
• Perform 2–3 sets of 10–15 repetitions

Calf Raises

• Stand and raise your heels as high as you can
• Use a chair or wall for balance if needed
• Hold the elevated position for 5 seconds, then slowly lower back down to the floor
• Complete 2–3 sets of 15–20 repetitions
• Afterward, hold the raised position and pulse up and down for 30 seconds

Stair Arch Raises

• Stand on a step with your left foot placed higher than your right foot
• Use your left foot for stability as you lower your right foot, letting your heel drop below the step
• Gradually raise your right heel as high as possible, concentrating on strengthening your arch
• As you lift, rotate your arch inward while allowing your knee and calf to turn slightly outward, which will raise your arch even further
• Slowly return to the starting position
• Complete 2–3 sets of 10–15 repetitions on each side

Towel Curls

• Sit in a chair with a towel placed under your feet
• Press your heels into the floor as you curl your toes to scrunch the towel toward you
• Focus on pressing your toes into your foot, holding the position for a few seconds before releasing
• Ensure that the ball of your foot stays in contact with the floor or towel, maintaining awareness of the arch as it strengthens
• Complete 2–3 sets of 10–15 repetitions

Toe Raises

For a variation, you can try performing this exercise while in standing yoga poses like Tree Pose, Standing Forward Bend, or Standing Split.

• While standing, press your right big toe into the floor and lift the other four toes
• Next, press the four toes into the floor and lift your big toe
• Repeat each movement 5–10 times, holding each lift for 5 seconds
• Then switch and repeat the exercise on your left foot

Each time I get on the treadmill, I feel confident—until the questions creep in. Am I standing up properly? Am I supposed to be engaging my arms more? I try to concentrate, but then catch myself wrapping my arms around the front of the machine or looking down at my feet. Running outdoors comes so naturally, but the treadmill? It has me doubting myself constantly. I catch myself relaxing, releasing the handrails, and keeping my eyes forward. Honestly, though, each session seems like a battle of mini size between what I think I'm doing correctly and what I am possibly doing wrong!

Treadmill exercise is a standard of indoor cardiovascular exercise, providing a simple means of staying active in any weather. Unfortunately, most individuals inadvertently create negative habits when exercising on the treadmill, negating the full potential of their workouts and even putting them at increased risk of injury. Both casual walkers and experienced runners alike can reap the benefits of avoiding these typical treadmill errors by maximizing performance, burning calories, and ensuring they have correct posture.

1. Grabbing the Handrails

Handrails are intended as a source of support, but using them excessively undermines your form and the intensity of your workout. Gripping the rails changes your body weight to an unnatural position, compresses your stride, and makes it less effective. It also eliminates the natural arm movement involved in a great cardio session.

How to Correct It:

Release the handrails and walk or run at a pace where you're able to balance without holding on. If you have a medical condition where support is needed, work with a physical therapist to keep proper posture when using the handrails.

2. Running Without a Plan

Merely jumping onto the treadmill and hitting "start" is not an effective form of exercise. Without organization, you may not be challenging yourself enough, and you will only get mediocre results. Lack of diversity can make workouts seem stagnant and uninvigorating too.

How to Correct It:

Schedule your treadmill workouts with a purpose. Alternate among intervals, hill repeats, or speed changes to tax the varying muscle groups and increase endurance. For example, walk and then sprint for two minutes, alternating back and forth to maintain high heart rates and excitement in your workout.

3. Looking Down Rather than Ahead

It’s common to see treadmill users staring down at their feet or fixating on the control panel. Unfortunately, this habit can strain your neck, shoulders, and lower back, leading to long-term posture problems.

How to Correct It:

Maintain your head up and eyes forward, similar to when you're running outside. If viewing a screen for fun, place it at eye level to prevent looking down or tilting your head back.

4. Hugging the Front of the Treadmill

Most treadmill users prefer to stay too close to the front console, restricting their natural stride. This not only impacts performance but also heightens the risk of accidental falls, particularly if you trip or require a quick balance adjustment.

How to Correct It:

Stand in the middle of the treadmill belt with your natural running stance. Provide yourself with sufficient room to fully extend your legs and establish a proper stride pattern.

5. No Arm Movement

When running or walking outside, your arms swing naturally to stabilize your stride. When using a treadmill, most individuals lock their arms, allow them to hang loose, or grab the sides, lowering the effectiveness of the workout.

How to Correct It:

Use your arms in a natural swing while bending them at a 90-degree angle. Pumping your arms serves to create momentum, enabling your legs to move with better efficiency and enhance total calorie burn.

6. Sticking to One Speed

Walking or running at a constant speed throughout your workout can be comfortable, but it doesn't push your body hard enough. Your muscles get used to it over time, and you hit plateaus in progress.

How to Correct It:

Vary your treadmill workout with speed changes and incline adjustments. Experiment with high-intensity interval training (HIIT), where you switch between high-speed sprints and jog recovery, to build endurance and burn more calories.

7. Overlooking the Incline Feature

Most users of treadmills stay on a flat surface, which does not activate major muscles such as the glutes, hamstrings, and calves. Walking or running uphill mimics outdoor terrain and is a better workout.

How to Correct It:

Gradually add inclines to your workout. Begin with a 1-2% incline and progress to higher inclines as your endurance increases. Incline walking is particularly effective for building leg muscle strength and cardiovascular fitness.

Effective use of a treadmill takes more than just a leg movement—it takes proper stance, strategic intention, and engagement. The treadmill is an excellent fitness tool if used properly, so invest in changing your routines and maximizing your indoor running.

We can all sit in front of our TVs and claim that we can do what the professionals athletes do, but these people train every day to achieve their specific skillset. Elite rugby players are incredibly fit, both mentally and physically. Rugby is a very intense and aggressive game where the players must endure intense collisions and maintain high levels of endurance throughout long matches. This means that instead of the short burst of energy and strength, they must make sure their energy levels stay even, so that they don’t exhaust themselves too early. This level of fitness does not come by easily, in fact you must dedicatedly train in the gym and focus on building a strong foundation. Their workouts can also help people who do not wish to play rugby, you can do these exercises if you wish to improve your strength and conditioning. Strength and speed play a very important role in rugby, hence you must focus on explosive and dynamic movements

Role of Conditioning For Rugby Workout

Rugby training in the gym focuses on full-body, sport-specific movements rather than isolated muscle exercises. Workouts are typically short, around an hour, and include dynamic lifts, compound exercises like squats and deadlifts, and accessory work for core and hip stability. Conditioning sessions involve short, high-intensity intervals on equipment like assault bikes, simulating the demands of a rugby match. The focus is always on training movements, not just muscles.

Workout 1: Explosive Strength + Core Stability

This workout is all about building strong muscles and a stable core. You'll start with power cleans, which help you develop explosive power. Then, you'll do squats to strengthen your legs and glutes. Landmine presses work your shoulders and core, and single-arm rows build your back muscles. To finish, a core circuit will strengthen your abs and lower back. This circuit includes exercises like Copenhagen planks, hip thrusts, and various plank variations. These exercises improve your balance and stability, which are important for both sports and everyday activities. Remember to focus on good form and controlled movements to avoid injuries.

Workout 2: Aerobic Conditioning

This workout focuses on improving your aerobic fitness, which is your body's ability to use oxygen during exercise. You'll be using an assault bike for high-intensity intervals. This means you'll cycle hard for short periods and then rest. These intervals help your heart and lungs get stronger. The goal is to push yourself to a high level of effort during the work periods. You should feel your heart rate increase significantly. This type of training helps you build endurance and improve your overall cardiovascular health. Don’t worry about distance, focus on how hard you are working.

Workout 3: Explosive Strength + Bodybuilding

This workout combines explosive movements with exercises that build muscle mass. You'll start with jump squats to develop explosive leg power. Then, you'll do box step-ups and split squat jumps to further strengthen your legs and improve balance. Bench presses and pull-ups will work your chest, back, and arms. Finally, a bodybuilding-style accessory circuit will help build muscle in smaller muscle groups. This circuit includes exercises like dumbbell hammer curls, dips, lateral raises, and upright rows. Building muscle mass helps protect your joints and improves your overall strength. Remember to use a weight that challenges you while maintaining good form.

Workout 4: Anaerobic Conditioning

This workout is designed to improve your anaerobic fitness, which is your body's ability to perform high-intensity activities for short periods. You'll be doing short, high-intensity sprints on an assault bike or Wattbike. These sprints are very intense and will push your body to its limits. You’ll work for six second bursts, then have a short rest, and repeat. Between rounds, you'll perform active recovery exercises to keep your body moving and help it recover. These exercises include light footwork drills or other movements that target different muscle groups. This type of training helps you build speed and power, which are important for many sports and activities.