Man Fitness Learn How To Get Super Health Benefits From Health Fitness

Man Fitness: Secert Path To The Fountain Of Youth Now!

Man Fitness today has a growing emphasis on looking good, feeling good and living longer. Increasingly, scientific evidence tells us that one of the keys to achieving these ideals is fitness and exercise. But if you spend your days at a job that is not physical and pass your evenings as a �couch potato,� it may require some determination and commitment to make regular activity a part of your daily routine.

Equal Opportunity Benefits Exercise is not just for Olympic hopefuls or man fitness models. In fact, you�re never too unfit,too young or too old to get started. Regardless of your age, gender or role in life, you can benefit from regular physical activity. If you�re committed, exercise in combination with a sensible diet can help provide an overall sense of well-being and can even help prevent chronic illness, disability and premature death. Some of the benefits of increased activity are:

  • Improved Man Health and Fitness
  • increased efficiency of heart and lungs
  • reduced cholesterol levels
  • increased muscle fitness strength
  • reduced blood pressure
  • reduced risk of major illnesses such as diabetes and heart disease
  • weight loss
  • Improved Sense of Well-Being

  • increase in energy levels
  • less mental stress
  • improved quality of sleep
  • improved ability to cope with stress
  • increased mental acuity
  • Improved Appearance

  • weight loss
  • toned muscles
  • improved posture
  • Enhanced Social Life

  • improved self-image
  • increased opportunities to make new friends
  • increased opportunities to share an activity with friends or family members
  • Improved Stamina

  • increased productivity
  • increased physical capabilities
  • less frequent injuries
  • improved immunity to minor illnesses Mind Over Immobility Getting moving is a challenge because today physical activity is less a part of our daily lives. There are fewer jobs that require physical exertion. We�ve become a mechanically mobile society, relying on machines rather than muscle to get around. In addition, we�ve become a nation of observers with more people (including children) spending their leisure time pursuing just that�leisure. Consequently, statistics show that obesity and the problems that come with it (high blood pressure, diabetes, stroke, etc.) are on the rise. But statistics also show that preventive medicine pays off, so don�t wait until your doctor gives you an ultimatum. Take the initiative to get active now.

    The Man Fitness Formula If you�re interested in improving your overall conditioning,man health and fitness experts recommend that you should get at least 30 minutes of moderately intense physical activity on all or most days of the week. Examples of moderate activity include brisk walking, cycling, swimming or doing home repairs or yard work. If you can�t get in 30 minutes all at once, aim for shorter bouts of activity (at least 10 minutes) that add up to a half hour per day.

    Instead of thinking in terms of a specific exercise program, work toward permanently changing your lifestyle to incorporate more activity. Don�t forget that muscles used in any activity, any time of day, contribute to man fitness. Try working in a little more movement with these extras:

    Take the stairs instead of the elevator. Park at the far end of a parking lot and walk to the office or store. Get off public transportation a few blocks before your stop. Get up from your desk during the day to stretch and walk around. Take a brisk walk when you get the urge to snack. Increase your pace when working in the house or yard. Mow your own lawn and rake your own leaves. Carry your own groceries. All-Season Exercise If you�re ready to move up to more vigorous activity, remember that �no pain, no gain� isn�t exactly true. The best-laid plans of many a man fitness magazine have been ruined by too much enthusiasm on the first day and sore muscles on the second. A goal is an end point, not a beginning, so work toward your goal gradually. Once you�re in better shape, you can gradually increase your time or distance or change to a more energetic activity.

    If you have cardiovascular disease, you should check with your physician before undertaking more vigorous activity. Likewise, if you�re a man over 40 or a woman over 50 with risk factors such as smoking, high blood pressure, high cholesterol or obesity, seek your doctor�s advice.

    The key to a lifetime of man fitness is consistency. Here are some tips to help you make exercise a habit.

  • Choose an activity you enjoy.
  • Tailor your program to your own fitness level.
  • Set realistic goals.
  • Choose an exercise that fits your lifestyle.
  • Give your body a chance to adjust to your new routine.
  • Don't get discouraged if you don't see immediate results.
  • Don't give up if you miss a day; just get back on track the next day.
  • Find a partner for a little motivation and socialization.
  • Build some rest days into your exercise schedule.
  • Listen to your body. If you have difficulty breathing or experience faintness or prolonged
  • weakness during or after exercise, consult your physician. It�s a good idea to choose more than one type of exercise to give your body a thorough workout and to prevent boredom. Also, you might want to choose one indoor exercise and one outdoor activity to allow for changes in your schedule or for inclement weather. Very few people live in a climate that�s temperate year�round. But weather extremes don�t have to interfere with your exercise routine if you make some minor adjustments.

    When it's Hot or Humid:

    Exercise during cooler and/or less humid times of day. Try early morning or evening. Drink plenty of fluids, especially water. Avoid alcohol, which encourages dehydration. Wear light, loose-fitting clothing. Stop at the first sign of muscle cramping or dizziness.

    When it's Cold:

    Dress in layers. Wear gloves or mittens to protect your hands. Wear a hat or cap. Up to 40% of body heat is lost through your neck and head. Adjust the size of your shoes if you need to wear thicker socks. Warm up slowly. Drink plenty of fluids. You can get dehydrated in the winter, too. Stop if you experience shivering, drowsiness or disorientation. You may need help for hypothermia.

    Year-Round Safety

    Let someone know where you're going and when you'll be back. Carry identification with you when exercising outside the home. Exercise indoors or try mall-walking when it's stormy. Don't risk a run-in with lightning or ice. Build in warm-up and cool-down periods to decrease risk of injury. Avoid strenuous exercise for one to two hours after eating. Wear sturdy, well-fitting shoes appropriate for the activity. Wear brightly colored clothing when exercising outdoors. Add lights and reflector tape to your body or bike if you exercise after dark. Wear helmets and safety pads appropriate for the activity. Move against traffic if you must run or walk on the road. Don't let headphones distract you from observing traffic and safety concerns. Respect pollution alerts and exercise indoors when warnings are posted, especially if you have heart or lung disease. Avoid areas where traffic is heavy. Take special care of your feet if you are diabetic or have vascular disease. Diet and Action - the Fitness Combo Did you know you need to burn off 3,500 calories more than you take in to lose just one pound? If you�re overweight, eating your usual amount of calories while increasing activity is good for you, but eating fewer calories and being more active is even better. The following chart gives you an idea of the calories used per hour in common activities. Calories burned vary in proportion to body weight, however, so these figures are averages.

    Activity Bicycling 6 mph Bicycling 12 mph Jogging 5.5 mph Jogging 7 mph Jumping rope Running in place Running 10 mph Skiing (cross-country) Swimming 25 yds/min Swimming 50 yds/min Tennis (singles) Walking 2 mph Walking 4 mph 240 410 740 920 750 650 1,280 700 275 500 400 240 440 Source: American Heart Association and the National Heart, Lung, and Blood Institute.

    No More Excuses You can probably come up with plenty of excuses for why you�re not more active. You�re too young, you�re too old, you�re too busy, you�re too tired or you�re in pretty good shape�for your age. But with few exceptions, these excuses are pretty flimsy. There are activities for the young and old and for those with little time. So the next time you think about getting fit, don�t ask �Who has time?� Instead, ask yourself �Who doesn�t want to feel better?�

    10 Fitness Tips For Older People Getting Back To A Workout

    Like it or not, you will grow older. Adapting your lifestyle to the changes that come is key. Ultimately, keeping physically fit as you age comes down to common sense and the willingness to follow some practical advice:

    � Consult your doctor. Talking to your doctor about your exercise routine is always a good idea. Ask which exercises provide the most benefit for your physical condition. If you have medical problems such as heart disease, diabetes or high blood pressure, your doctor may recommend certain limitations on your activities.

    � Take it slow. If you're just getting back into sports, don't rush. If you plan on playing basketball in the winter, begin easing yourself into a training program a month or two before. Older bodies have a tougher time handling sudden changes in an exercise routine.

    � Add more time. You will need longer warm-up and cool-down time to prepare your body and reduce your risk of injury, especially for strenuous exercises. Allow for longer recovery times from strenuous workouts, competitions and injuries. Follow a hard workout with a couple of days of rest or light workout days.

    � Do stretching exercises. It's typical to lose range of motion at one or more joints. Stretching exercises will improve flexibility and prevent injury.

    � Maintain intensity. You'll likely lose 5 percent to 15 percent of your aerobic capacity for each decade after the age of 30. Exercise regularly to combat this natural decline.

    � Add speed work to aerobic exercises. This is for men who want to continue performance-related fitness or participate in competitive sports.

    � Use weights. Using weights in addition to aerobic exercise � usually two to three days a week � combats the natural loss of muscle mass in aging men.

    � Pay attention to pain. If you injure yourself while exercising, stop. Apply ice and rest for a while. If the pain continues, get it checked out by a doctor. Be sure not to exercise in the same way until you get medical approval.

    � Be careful with contact sports. Riding an exercise bike is safer than playing a contact sport such as basketball or soccer. But keep playing if you'd like; just be aware of the risks.

    � Remember, it's not a competition. Don't try to lift as much weight as the guy on the machine next to you or outplay the guy who's 20 years your junior on the racquetball court. In middle and older age, always trying to win can result in a potentially serious injury.

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