While it is a well-known fact that men and women have different personality characteristics, it is a lesser-known fact that men and women have different exercise personalities, according to Indiana University (IU). According to the findings from a 2010 study of male and female workout routines, UI discovered that men were much more likely to stick to their exercise routine if lifting weights were a factor. This finding further illustrates that men have special needs when it comes to exercising.
Avoid Overtraining
It is a mistake both beginners and advanced exercisers make. They exercise too much, which can lead to overuse injuries. If you are currently not exercising, it is important to start slowly. Do not expect to run 10 miles in one session or lift weights that are too heavy. Instead, begin with a weight that allows you to perform anywhere from eight to 20 repetitions at a time. As a general rule, lift a weight that is 60 to 80 percent less in weight than a weight you could lift only once, according to the Whole Fitness website.
If you're an intermediate to advanced exerciser, overtraining can come in the form of exercising too often. Mixing up your exercise routine is best for avoiding this. For example, alternate cardiovascular sessions, such as running one day and riding a bicycle the next. You may also wish to utilize a training split, which varies the body parts you lift weights for each day. For example, Monday could be chest and abs, Wednesday could be back, shoulders and triceps, and so on.
Fuel Your Body
Many men exercise with the goal of losing weight, building muscle or a combination of both. If this is the case, it is important to fuel your body with the right foods that promote weight loss and build muscle. Start your day off with a good breakfast that features a mix of healthy carbohydrates, such as whole-grain bread and egg whites, which can fuel your body for the workout to come. As protein is a building block of lean muscle, consuming a protein shake or other protein snack before and after an exercise session may prove beneficial.
Practice Proper Form
Good form is vital to injury prevention and a good workout. If you have never performed a full weights or cardiovascular routine or experience aches and pains, such as a strained back or neck, following a workout, chances are your form could use some help. If you exercise at a gym, consult a fitness professional or ask for a referral. While a person evaluating your form one-on-one often is the best way to receive personalized feedback, you also may be able to learn from suggestions read in magazines and on reliable websites. Using a mirror, practice an exercise and observe yourself for any technical imperfections that could lead to problems.
Incorporate Cardio
While the weights section of a gym is where most men gather, it i imperative you branch out to perform some cardiovascular exercise. Heart disease is the number one killer of men, according to the Quality Health website. This means you must incorporate some heart-pumping exercise into your fitness routine to keep your heart healthy and strong. Aim for 30 minutes a time for at least four sessions per week of running, walking, biking, swimming, climbing stairs or performing other heart-pumping exercises.
Warm Up First
Warming your muscles prevents injury and strain and helps to keep you flexible. This helps to keep your joints from feeling stiff and from aches and pains occurring, according to the Quality Health website. This means performing a low-intensity exercise, such as biking or walking, for 10 minutes.
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