According to the Centers for Disease Control and Prevention, almost 30 percent of the deaths of American men are because of complications associated with heart disease. The American Heart Association says one of the most constructive ways to avoid heart disease is by participating in a regular exercise program, pursuing activities such as running, hiking, bicycling, aerobics or swimming. Fitness plans for men should combine aerobic activity, with its capacity to reduce your risk of heart disease, with resistance training and stretching exercises.
Cardiovascular Training
The Mayo Clinic says these health benefits are linked with cardiovascular exercise: improved weight management, heightened immunity, increased physical stamina, a lower risk of chronic disease, a stronger heart, a reduced likelihood of arterial plaque buildup, improved mood and a greater retention of functional ability in old age. It's essential that you choose activities you enjoy so you can sustain your aerobic program. Do at least 30 minutes of cardiovascular exercise a day, five days a week.
Resistance Training
The benefits of strength training, according to Georgia State University, include gains in muscle, tendon and ligament strength, decreased body fat, increased lean muscle mass, reduced blood pressure, improved management of your cholesterol and blood sugar and improved balance, coordination and structural function. To get the most out of resistance training, the American College of Sports Medicine says, do a minimum of eight to 12 repetitions of eight to 10 resistance exercises, two days a week. Work at a moderate intensity. Increasing your workout volume, including the number of sets and repetitions and the frequency of your workouts, will yield even greater health benefits, but don't overdo it. Monitor your body, and know your limits.
Stretching Exercises
Incorporate stretching exercises, including posture and flexibility exercises, in your fitness program. Stretching exercises that target posture and flexibility help improve your musculoskeletal health and help prevent pain, spasms, joint problems and muscle tension headaches. Stretching exercises keep you limber, so your likelihood of experiencing sports-related injuries is reduced. Men's stretching exercises traditionally have received less consideration than other forms of exercise, but they promote increased range of motion and strengthen your postural muscles. Examples of activities that combine stretching, strengthening and body awareness include yoga, tai chi and Pilates. You should stretch at least three to five times a week to improve your flexibility and reduce stress.
Use Caution at First
Consult your doctor before beginning any exercise program, especially if you have have health concerns. Your doctor can help you determine what exercises and intensities are appropriate.
References
- Centers for Disease Control & Prevention: Leading Causes of Death in Males United States, 2004
- American Heart Association: Exercise and Fitness
- Mayo Clinic: Aerobic Exercise--Top 10 Reasons to Get Physical
- Georgia State University: Strength Training
- American College of Sports Medicine: Guidelines for Healthy Adults Under Age 65
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