Men's Health

Men’s Health: How to Improve your Fitness

 

Men’s Health is important all year round, and June is Men’s Health Month — the perfect time to team up with someone in your life to make healthy choices together to improve your health. Grab your partner, roommate, friend, or father and commit to building each other up. Our health rises and falls with those around us. Learn more about Men’s Health: How to Improve your Fitness. These suggestions will help you make smarter choices about the people’s health in your lives.

Talk about your health

Talk openly and honestly about your goals so you can help each other reach them. It’s also important to talk about any health concerns you may have. Encourage the person in your life to take his/her symptoms seriously and to get regular care — even if he/she feels fine. Schedule regular check-ups with your Doctor and talk with him about your health and fitness goals before starting to exercise. Preventive care helps you stay healthy for the long run and catches problems early when they’re easiest to treat.

Exercise and Weight Loss is essential for Men’s Health

It’s a fact: You have to burn more calories than you eat and drink to lose weight. For weight loss, it matters that you cut back on the calories that you eat and drink.  Cutting back on calories is what matters most for taking the pounds off, according to the CDC.

Exercise pays off in the long run by keeping those pounds off. Research shows that regular physical activity will increase your chances of maintaining weight loss.

How many Exercises Should I Do?

Start with just a few minutes of exercise at a time. Any exercise is better than none, and that helps your body slowly get used to being active.

Your goal is to work up to half an hour most days of the week to get the full benefits from exercise.

If it’s more convenient for you, you can do short spurts, 10 minutes here, 15 minutes there, adds up. Each action by itself may not seem like much, but they add up.

Once you’re in better shape, you can gradually exercise for longer periods of time and do more strenuous activities.

When you’re up for it, you can ramp up the intensity and get the same benefits in half the time. For example, jogging for 30 minutes provides health benefits similar to walking for 60 minutes.

What Kind of Exercise Should I Do to Improve Men’s Health

Men's health
People are jogging, supporting each other and have fun.

You can do anything that makes your heart and lungs work harder, such as walking, biking, jogging, swimming, fitness classes, or cross-country skiing. Mowing your lawn, going out dancing, playing with your kids — it all counts if it revs your heart.

If you don’t exercise and you’re a man over 45, a woman over 55, or have a medical condition, ask your doctor if you should avoid any types of activities.

Start with something like walking or swimming that’s easy to your body. Work at a slow, comfortable pace, so you start to get fit without straining your body.

At least two or three times a week, do strength training. You can use resistance bands, weights, or your body weight.

Stretch all your muscles at least twice a week after you exercise. That helps keep you flexible and prevent injury. Please look for my upcoming blog on stretching. It will have valuable information for you.

How to Boost Your Metabolism With Exercise and Improve Men’s Health

Your next workout could set you up for a speedier metabolism.

Your metabolism includes all the things your body does to turn food into energy and keep you going. Some people have a faster metabolism than others.

Some things that affect whether your metabolism is speedy or sluggish include things you don’t control, like your age, sex, and genes. Sometimes a sluggish thyroid could decrease your metabolism. But once you find out that it is normal, speeding it up is up to you. Focus on what does make a difference: exercise.

Muscle cells need a lot of energy, which means they burn a lot of calories. In fact, they burn more calories than fat cells, even when you’re not exercising. So the time you spend working out reaps benefits long after you stop sweating.

Exercise becomes more important for your health and fitness as people age. You naturally lose muscle mass with age, which slows down your metabolism. Working out can stop that slide.

It’s simple. You need to challenge your muscles often in these two ways:

1. Amp up your workout. Any aerobic exercise, whether you’re running or doing Zumba, burns calories. Make it more intense, and your body will burn more calories.

Try intervals. You can do them with any cardio. The basic idea is to switch back and forth between higher and lower intensity. You make it challenging, and then back down your pace, and repeat.

Men’s health
I can relate to this picture. Is this you too?

For example, do as many jumping jacks as you can for 1 minute, and then walk in place for 2 minutes. Repeat for 15 min.

2. Lift weights. Because muscle uses more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you’re at rest.

Twice a week, do one or two sets of 12 to 15 repetitions on each major muscle group (abs, biceps, glutes, quads).

You’ll be doing more than just helping your metabolism. Your heart, bones, and even your mood will benefit. It’s a win all around.

Make a Fitness Workout Schedule to Improve Men’s Health

Want to work more fitness into your busy life? Make a plan to include aerobic exercise and muscle strengthening. Aerobics are designed to improve the heart and lungs of the cardiovascular and respiratory systems. Muscle strengthening is necessary, especially as we age, to prevent loss of muscle bulk and strength and overall fitness. Both are crucial for good health.

Aerobic activity can help control weight and can lower your risk of heart disease, diabetes, and many other conditions.

Muscle-strengthening exercises are important for the same reasons but will also boost your metabolism.

Exercise routines, like all routines, can be modified for variety to keep it interesting as you build this healthy habit. As always consult your doctor before starting any exercise program. He’ll know if you are healthy enough to start and at what level.

Simple Fitness How-Tos for Improving Men’s Health

How to Check In With Your Body

Want to try out yoga but don’t know the first thing about tree pose? Ready to start lifting weights, or turn that walk around the park into a jog? Use these easy how-tos.

Bicep Curl

Grab weights with palms facing forward, feet under hips. Bending arms, lift weights toward shoulders. Straighten elbows and lower weights back down.

Perfect Plank

Lie on your belly. Rest upper body on forearms flat on the floor. Contract abs and butt. Slowly lift torso off the ground. Hold 5 seconds, then lower.

Tree Pose

Stand straight, shifting body weight to right foot with the left knee to chest. Turn knee to the side, press sole to the calf. Put palms together over your head. Hold 5-10 breaths.

Squats for Improving Men’s Health

Men's health
Proper form for doing a squat

Keep your feet shoulder-width apart, back straight. Bend knees and lower your rear as if sitting down in a chair, keeping knees over ankles.

The Pilates Hundred

Sit on the floor, feet flat, holding the backs of your thighs. Maintain the belly in and curl down to the floor. Now curl the head and shoulders up slightly. Pump the arms up and down at your sides. Breathe in for 5 seconds and out for 5 seconds until you hit 50 pumps. Sit up and repeat for a total of 100.

Pilates Roll-Up

Lie on your back with legs straight, feet flexed, arms reaching overhead on the floor. Press your low back into the floor. Exhale and, keeping your navel in, slowly roll up one vertebra at a time until you’re sitting up. Slowly move back down. Repeat 3 to 5 times.

Side Plank

Lie on your side with a bent elbow directly under your shoulder and use your torso muscles to lift your hips up into a side plank.

Tone Your Hamstrings

Do deadlifts: Holding free weights, stand with feet hip-width apart. Fold at your hips, keeping your back straight. Move the hips backward as you lower your upper body until it’s parallel to the floor and the weights are just below your knees. Slowly return to the starting position. Do ten reps.

Work Your Abs

Stand upright, feet apart. Lock your fingers to create a solid grip. Exhale, and sweep the hands, arms, shoulders, and chest to the left, as if you were rowing a canoe. At the same time, lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Keep switching sides for 20 reps.

 

Men's health
Good posture is what you want on the treadmill. See how are all working in the front of the treadmill.

Get Perfect Posture on a Cardio Machine.

The treadmill death grip can cut into your results. Hold on lightly.

Make Your Routine Stick to Improve Men’s Health

Keep exercise to 20- to 30-minute sessions, 2-3 days a week. Pick a comfortable place: home, outside, or at the gym. Track your progress. Reward yourself.

Beat Boredom

Try a new walking or biking route. Even using a different room for your workout can help keep it interesting.

Power Up Before You Start Moving

Make your pre-workout snack mostly carbs with some protein: half a bagel or a large banana with a little peanut butter.

Start Interval Training

Warm up for 5 minutes. Then push up the pace for 1 to 2 minutes. Return to your typical speed for 2 to 10 minutes and repeat for the length of your workout. As your fitness improves, shorten the rest time and spend more time working harder.

Go from Walking to Running

Run 5 to 10 seconds out of every minute. Walk the rest of the minute. When your endurance gets stronger, you can gradually adjust the walk/run ratio.

Run Further

Boost your mileage by no more than 10% each week.

Train for a 5K

Men's health
Ready, set, go!

Pick a 5K race that is 2 to 3 months away. Start slowly, walking or jogging for 10-15 minutes during your first few workout sessions. Add a few minutes each week until you can run for at least 4 miles.

How to Check In With Your Body

Take the Pledge Test. If you can say the Pledge of Allegiance quickly while working out, you’re in your target aerobic zone. Gasping? Ease up a bit.

Know if You’ve Worked a Muscle Hard Enough

You’ve probably worked a muscle “to failure” if you can feel burn in the muscle during the last few reps and you can’t keep form.

Manage Sore Muscles

Use an ice pack wrapped in a damp thin towel or pillowcase for instant relief. Later, use heat to get more blood to your achy places.

Stretch Your Achilles

Face a wall with your right foot in front of the left. Bend your right knee. Keep your left straight and press your hips forward. Lean into the wall. Keep your heels down and knees in line with your feet. Hold 20 seconds, then repeat 3-5 times with each leg.

Stop a Side Stitch

Slow down. Put your hand on your stomach and breathe deeply for 2-4 minutes, making sure your belly rises and falls.

Treat Muscle Cramps

Stop exercising, rest, and hydrate, preferably with a sports drink that can restore your electrolyte balance (I go to the baby aisle in the store and buy electrolyte to drink). They have several flavors, and it’s the quickest way I know of to replace your electrolyte balance.

Check Your Flex Quotient

Men's Health
I prefer doing it this way. Strike this pose and hold for 30 seconds then switch to the other side and keep. Do ten reps

Just for fun: Put one hand behind your head and the other behind your back. Can you touch your fingertips? If you can, you’re pretty bendy.

These are just a few ways that you and an important person in your life can inspire each other to improve your health together. Start small and set realistic goals. Remember, every day is a new opportunity to make healthier choices than you did the day before, so start today. Team up for a longer, healthier life!

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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20 thoughts on “Men’s Health: How to Improve your Fitness

  1. As the saying goes… “You can’t outtrain a bad diet”. Those eating habits are important, no matter how much us guys hit the gym.

  2. The exercises you suggested are very good. I do walking and biking regularly. Maybe I should start out on working on my biceps according to the illustrations I find here.

  3. Pretty cool article. as always you have some great detail. i like how you outlined the tree pose and the pilates. painting that picture really helps people want to get started.

  4. This is a good read. I’d definitely share this to my husband, who seems to be doing some routines wrong all this time.

  5. The biggest mistake we men take is working hard in the gym. It’s not bad, but it’s starting from the top. I would rather start low and more up. Good article!

  6. I remember my PE teacher. She is very healthy and has a physically fit body. She always works out and goes on an adventure with his husband. I really admire them.

  7. A lot of information, but very helpful. Question: what is better? Interval running for 15 mins? Or a standard jog for 40 mins?

    1. Hi Kevin, if you are just starting to exercise I would say the interval running would be better until you’ve worked up to longer distances. However, I prefer using an elliptical or swimming because of it’s low-impact on my joints. Anything that gets your heart rate up is beneficial. Thanks for sharing, Robert

  8. It really depends on the goal at that time. For example it is for muscle or for endurance. Men and their workouts our goal oriented above everything else.

    1. Hi Scott, it’s possible to do both. Vary your workout so that you’ll benefit from muscle strengthening and endurance. Work on strengthening one day and the next day work on endurance. Thanks for sharing, Robert

  9. Great article! I will tell my boyfriend to read this. He’s trying to get fit and I think this post will help him a lot. Thanks!

  10. Is it ok for a man and a womanntondo the same exercises or the man should have more streinous routine than the women? I asked this because a friend of mine is inviting me to join him at the gym and he’s a guy. Can I try these routine as well as a woman??

    1. Hi Maklein, you friend shouldn’t expect you to do the same workouts as he does. Start off slowly and build up to more strenuous exercises as you develop your strength. You may never be able to do the same workout as he does but that’s OK. Just doing it is what’s important. Thanks for sharing, Robert

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