Overweight men with a waist larger than 40 inches face a significant risk of falling victim to cancer and stroke, as well as experiencing sexual problems and depression. FamilyDoctor.org reports that a balanced exercise regimen rewards your body with the best chance to lose unhealthy weight, although you'll also gain larger muscles, more energy and stronger bones. Recognize how to get started with exercise to build your best possible body.
Men & Aerobic Exercise
Aerobic exercise that keeps your body moving and causes faster breathing is a way to avoid heart disease and cancer --- two of the leading threats to men's health, according to the Centers for Disease Control and Prevention. Doctors typically recommend aerobic workouts five times weekly for up to 40 minutes. Although walking is a safe method for beginners and requires no practice, additional aerobic options include cycling, hiking, rowing and swimming. Sports are also aerobic and typically burn the most calories. Consider basketball, racquetball or tennis. Start with a duration that feels comfortable, and add more time as your stamina improves.
Strength Workout Routines
While incentives to strength train include a greater chance to escape diabetes, the exercise is also necessary to prevent your body from losing muscle mass as you age. Weightlifting is the most common strength activity, but men who perform pushups and pullups also build muscle. An ideal weight for beginners --- either when lifting barbells or dumbbells or for workouts on a weight machine --- is one that provides enough resistance so that you'll feel exhausted after 12 continuous repetitions. A schedule that includes a 30-minute session three times weekly is sufficient to gain the benefits of strength training.
Stretching & Exercise
Stretching is an essential component of any workout regimen, according to the Merck Manuals Medical Library. Men who stretch on a regular basis are often able to run with improved speed, train with heavier weights and even jump higher during basketball. Stretching rewards include the ability to exert your muscles with greater force and less chance of injury, since the activity allows increased flexibility. Aim to stretch for a few minutes at the end of each workout while your muscles are still warm, and include each muscle group in your routine. Resist the urge to push a joint so far that you feel pain, although an effective stretch typically causes minor tension and lasts about 20 seconds.
Your Overall Health
A balanced exercise plan gives you the best chance to stay healthy and look great, but discuss your regimen with your doctor before getting started, especially if you've passed the age of 40. An unhealthy diet that includes alcoholic beverages and high-calorie foods offsets the results of your exercise and hinders your performance. Consider adding whole grains, fruit and vegetables to most meals, and eat only lean meats when possible.
References
- FamilyDoctor.org; Exercise: How to Get Started; December 2010
- MayoClinic.com; Obesity; May 2011
- Merck Manuals; Starting an Exercise Program; September 2007
- MayoClinic.com; Men's Health: Preventing The Top 7 Threats; February 2011
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; June 2010
- President's Council on Physical Fitness and Sports: Exercise and Weight Control
Member Comments