Exercise routines and working out are some of the best things you can do to improve your health. Not only does physical activity improve your mental well-being, getting your blood flowing and strengthening your bones and muscles has an impact on men's sexual health, cardiovascular health, and longevity. Though it doesn’t take long to start feeling and seeing the benefits of your workout efforts, you can injure yourself and do more harm than good if you aren’t prepared for the adjustment in your lifestyle. Here’s your guide to starting a workout program.
Know Your End Goal
Before you start a workout routine, decide what your reasons for working out are and what you want to gain from your efforts. For many men, it’s all about appearance. Looking ripped and trimming the waistline makes many feel more desirable and creates self-confidence. You may fall into this category, aiming for more success with the ladies. Working out is a great way to make this happen, but you can also try Mt. Everest when things get hot and heavy between you. Other men may have health challenges that they need to overcome, and their physician has recommended working out. As men age, the heart and other functions in the body start to slow down, leading to problems with weight gain, ED, and low energy. By improving the blood flow to the brain and other organs, you can increase your energy levels and reduce your risk of age-related or chronic diseases. Your goal, whether to build muscle, lose weight, or improve strength and balance will determine what kind of workout you should pursue.
Choose Your Exercise
As mentioned, you will need to choose your exercise program based on your goals. Some of the following can be done on your own, but if you are just starting out, it is best to work with a personal trainer. This can help you narrow down target areas and learn the proper way of lifting or stretching to avoid injury.
- This form of exercise is included in any fitness program, and it incorporates a timed period of continuous movements. Some examples would be running or swimming.
- Strength training. With these activities, you increase your muscle strength and power. Weight lifting is one of the more commonly recognized elements, but resistance training accomplishes the same thing.
- Boot camps. These are high-intensity routines that combine resistance and aerobic exercises. They are time-based and push your body to its limits for short bursts each period.
- These are body movements that can be done without a lot of fancy equipment. Sit-ups, lunges, and push-ups are a few examples.
- Stability or Balance. To build up your body’s coordination and strengthen your core muscles, your routine will have some balance or stability exercises included. These are great for aging individuals.
- With these movements, the goal is to improve your range of motion and prevent injuries. Muscle-stretching movements can help with muscle recovery but also prepare your body for a workout.
Make a Plan
After consulting with a physician to ensure your body can handle a workout routine, create a plan that will enforce consistency. The accountability of a personal trainer is what motivates many to continually head to the gym, so you may want to get on a schedule of individual sessions. You will also want to plan your dietary support for your new exercise efforts. You won’t see good results if you continue to eat junk food or whatever you want. You will want to watch your diet, relying on lean proteins, whole grains, and foods that are low in fat. Don’t eat a heavy meal before or after you head to the gym either, so plan your workout time accordingly. You may find it is easier to do your workouts early in the morning before you head to work, as the rush of energy can improve your mental clarity and stamina throughout the day. It can also help stave off cravings for unhealthy snacks throughout the day.
Don’t Overdo It
You may be motivated to get your body in shape, but you don’t need to overdo it. As rigorous as a workout program may be, you won’t see results overnight. You will get to your goal one workout at a time, so focus on the moment and set a reasonable pace. Since you are just starting out, you will need to spend more time prepping your body for the adjustments. Warmups, stretching, strength training, and endurance will be key things to focus on. You should get in at least 150 minutes of moderate aerobic exercise each week, and you can spread out these minutes across several days and different time intervals.
Finally, make sure that you take the time to let your body rest. Workout out may be a strange thing for your muscles and bones, and you need to give them time to heal. You are more susceptible to stress fractures and muscle strains when you don’t give your body a break between workouts.
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