Men who exercise regularly experience many health benefits. Exercise makes the heart and lungs stronger, which delivers more oxygen to the body according to Johnston. Exercise can lower blood pressure and cholesterol levels which reduces risk of heart attack, stroke and coronary artery disease. Exercising makes daily tasks easier due to increased muscle strength. Increased flexibility from stretching muscles results from exercising. It also increases chemicals in the brain that creates a sense of well-being, which improves mood. Keeping a constant exercise routine can help men maintain these health benefits.
Cardiovascular
Step 1
Identify exercises you enjoy. You can swim, run, or ride your bike for exercise. Perform these exercises 4 to 6 days a week to lose weight without losing muscle mass.
Step 2
Warm up your muscles before engaging in activity. Walk a few minutes before starting to jog to prevent injury.
Step 3
Exercise at a pace that works for you. Exercising at a comfortable level of intensity promotes effectiveness, according to Dale Huff, R.D., C.S.C.S. Light activity may not produce results, but vigorous exercise may promote injury. You want to burn fat but preserve lean mass.
Step 4
Perform these weight loss exercises for at least 30 minutes. Extend this time if you have experience. This burns enough calories to lose fat.
Step 5
Cool down after you complete a workout. For example, you can swim a few slow laps before your swimming session concludes. This gives your body a chance to recover from your workout.
Strength Training
Step 1
Set up exercise equipment before you start. Find a spacious area to place the weight bench and free weights.
Step 2
Complete certain weight exercises with 8 to 10 repetitions and 2 to 3 sets. Use light weights at 50 percent your maximum capacity for the first set. Lift with 60 percent maximum capacity the second set. Try to lift the heaviest weight for the last set. This will maximize mass gains, and challenges your muscles to promote growth.
Step 3
Perform chest exercises such as the bench press or butterfly extension. Muscles work harder using free weights, because your body does all of the work. Machines ease load on muscles, which makes the exercise easier.
Step 4
Complete arm exercises such as bicep curls or tricep extensions. Practice correct form to prevent injury. Standing while performing these exercises challenges muscles further.
Step 5
Perform back exercises such as the seated row. This exercise is easier using a machine, but can be completed with free weights.
Step 6
Conduct leg exercises such as calf raises or lunges. You can complete these without using weights or include them to increase challenge level.
Step 7
Include abdominal exercises into your routine. Perform sit-ups, push-ups, and twists to help work these muscles. Aim for 20 to 30 repetitions for abdominal exercises. Hold plated weights on your chest while performing sit-ups for faster gains.
Tips and Warnings
- Stay hydrated during exercise to prevent dehydration. Eat a protein snack, such as peanut butter, after strength exercises to replenish protein reserves. This helps build muscle. Try to exceed previous workout goals. Your muscles get used to the same routines. This will not increase mass.
- Always consult a doctor before starting an exercise program. Use sunscreen when exercising outside on sunny days. Do not exercise in extreme heat conditions. This can lead to heat-stroke.
Things You'll Need
- Weights
- Exercise bench
- Shoes
- Water bottle
- Athletic clothing
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