Endurance Training Workouts

Endurance Training Workouts

Athletes who participate in long distance running or biking events must incorporate endurance training into their workouts.  Endurance training Workouts also helps you last longer on any playing field.

Even if you are not a competitive athlete, you can still benefit from the improvement in your overall health.

Endurance is important in any sport.  It allows you to sustain prolonged exercise or physical activity for longer periods of time.  Depending on the sport or activity, this can mean minutes, hours or days.

If you have endurance your circulatory and respiratory systems can provide the energy your muscles need for sustained physical activity.

Types of Endurance

When people talk about endurance, they usually mean aerobic endurance which is related to cardiovascular fitness.  Aerobic exercise uses oxygen to fuel the body with the energy it needs to sustain the workout.

Endurance training workouts develop the body’s energy production system to enable it to support the physical activity for as long as required. Muscular endurance is another type of endurance that helps an athlete perform better.  It builds stamina, or the ability to resist fatigue.

Stamina enables quick recovery so you can continue to work or play while maintaining the same level of performance.  Weight training develops muscular endurance and improves the cardiovascular and respiratory systems.

Benefits of Endurance Training Workouts

Endurance training improves athletic performance at all levels.  Even non-athletes can benefit from endurance training workouts.

It helps regulate metabolism in adults, which stabilizes blood sugar levels and keeps energy levels balanced.  Thus, endurance training workouts also help in the prevention of diabetes.

In general, endurance training improves cardiovascular health.  Because endurance training exercises take a lot or time, it’s best to choose exercises that are challenging yet fun for you.

Guidelines for Endurance Training Workouts

  • Identify and Set Your Goals: Having a goal motivates you to stick to your training workout. Your goal may be to run a marathon or bike a hundred miles.
  • Build Endurance Slowly: Understand that you cannot develop endurance overnight.  If your goal is to run 5 miles, start by running one mile each day for a week.  Gradually increase the distance until you are able to run 5 miles at a time.
  • Interval Training: Incorporate interval training into your endurance training workouts.  The short bursts of high intensity exercise will give your endurance and speed a boost.
  • Make Time: Set aside one or two days in a week for endurance training workouts.  This should be part of your overall training program.  Endurance training can involve running, swimming, jumping rope, or exercising on a stationary bike.
  • Training Tools: Use training tools like a heart rate monitor to ensure that you are training correctly.  A heart rate monitor will help you make sure that you stay within your aerobic threshold while exercising.
  • Avoid Boredom / Possible Injury: To avoid boredom or possible injury, make use of different activities for your endurance training workouts.  You can run, swim, bike, jump rope, do cliometrics, etc.

Elliptical trainers and stationary bikes are also useful for endurance training especially when the weather prevents you from exercising outdoors.

How to Perform Upright Rows

Perform Upright Rows

Upright rows are great exercises for bodybuilders. This type of exercise helps to build the muscles in the shoulders, making lifting and bench pressing much easier over time.

In order to get the most from your workout and avoid injury, follow the proper steps to complete upright rows in your exercise routine.

This exercise requires the use of a set of dumbbells or a barbell. You can choose from either option, starting at a low weight and building on weight and reps as the exercise gets easier.

Source :Jim Stoppani

Correct Position

The most important step when starting this exercise is to be in the proper position from the beginning. You should have your hips pulled up and your feet spaced at a comfortable standing position.

Throughout the exercise, your hips should maintain a stationary position to prevent your back from arching. If you let your back arch, lower back pain or injury could occur.

Once you are in the proper standing position, grasp the weights in each hand (or the single barbell) and rest the hands down by your sides with elbows fully extended.

Lifting the Weight

To perform upright rows, lift the weights slowly. This movement should allow the elbows to move out to the sides of your body.

Lift the weights until they are even to the height of your chin, pause for a moment, and then begin to lower the weights back down to the starting position.

It is important for you to remember to never make a jerking motion with the weight. This type of motion puts undue stress on the shoulder girdle and can lead to serious injury.

Weight and Reps

At the beginning, you should start with eight or ten reps completed in two or three sets during a single workout. Remember to rest for at least two minutes between each set.

If this becomes too easy, add more reps and more sets to your workout on a gradual basis. The weight held during this exercise does not need to be increased, but can be if you want a more complex workout.

Never lift more than you can handle to avoid straining your muscles.

How to Prevent Injuries while Exercise
  • There are a few common injuries associated with this exercise. Besides the strain that you can put on your back from arching too far, you can also risk throwing out your shoulder.
  • To avoid all injury risks, maintain proper posture throughout the exercise, and make sure the height you stop at is just at the shoulder line, no higher or lower.
  • You should also be cautious not to drop the weight back down quickly after each lift. All movements should be controlled and follow a pattern.
  • As part of a routine total body workout, upright rows can help you strengthen the shoulder muscles needed for weight lifting. As long as you perform the exercise correctly, you will be able to see the benefits after just a few workouts.

Free workout routines for men over 50

Best workout program for 50 year old man

It’s never too late to get started on a fitness program, and even men over 50 can benefit from regular exercise.  In fact, physical activity becomes more important when you are in your 50’s.

This is when the effects of an unhealthy lifestyle start to catch up on you. General physical performance also starts to decline when you hit 50.  However, this does not mean that men over 50 should not exercise.

On the contrary, regular exercise will benefit older men.  A sensible fitness regimen for men over 50 can lower the risk of cardiovascular disease and diabetes.  It can also improve the quality of life of seniors.

Men over 50 can benefit from the same basic exercises as everyone else, but certain physical activities may be more appropriate and modifications may be necessary.

Fitness routines should include cardiovascular exercise and strength training at light to moderate intensity.  A fitness professional can design an exercise routine for people over 50.

Consult Your Doctor

When you pass the 50-year mark you are more likely to have health issues that may affect your fitness program.  High blood pressure, high cholesterol levels and diabetes can increase the risk of stroke or a heart attack.  Always talk to your doctor before beginning a fitness regimen.

A thorough physical examination should be done to ensure that your exercise regimen is appropriate for your health condition.  The proper precautions and guidelines should be followed to account for any health issues that the examination may uncover.

Cardiovascular Activities

Fitness for men over 50 should include at least 30 minutes of moderate aerobic activity every day.  This will get your heart pumping and elevate your breathing rate while still allowing you to carry on a conversation.

Choose aerobic activities that are easy on the joints, such as swimming, brisk walking, or exercising on an elliptical trainer or stationary bike.

Strength Training

Strength training for men over 50 can help prevent osteoporosis or severe bone loss.  Osteoporosis is more common in women but it can also strike men as they age.  Strength training has been proven to slow bone loss.

It also strengthens the muscles which protect the bone.  Strengthening the core muscles improves balance and reduces the risk of falling.

When starting out with your fitness program, lift only very light weights.  Find a weight that allows you to do 12-15 reps.  You can lift barbells or dumbbells, and do squats and lunges.

You can get a personal trainer who specializes in senior fitness, or you may want to join a senior fitness group exercise class.

Never try to lift weights without proper guidance and always use proper exercise form to avoid injury.

Flexibility and Balance

As you get older, your body loses its flexibility and balance.  Fitness for men over 50 should include activities such as yoga or Tai Chi to improve balance and flexibility.

Stretching your joints and muscles give you a wider range of motion.  It also eases joint pains and reduces the risk of falling, which is common in people over the age of 50.

Lower Back Exercises for Men

lower-back-exercises-for-men

Lower back exercises for men prevents lower back pain. Lower back pain is more common than you might think.  It affects eighty percent of men and women in the United States at least once in their lifetime.  Lifting heavy objects is one of the major causes of lower-back pain.

Because men often lift heavy objects, they have to strengthen their lower back as well as the supporting muscles.  Lower back exercises for men can help prevent injury to the lower back and improve the posture.

Importance of Lower Back Exercises for Men

The spine’s flexibility allows free movement of the torso but it also brings some amount of risk.  The small bones in the spine need support from the abdominal and lower back muscles.

If these core muscles are weak, the spine may not get the support it needs and injury can occur.  When done correctly, lower back exercises help men develop the muscles to prevent the problem of lower back pain.

Lower Back Weight Exercise for Men

The following weighted exercises are ideal for developing lower back strength in men:

Squat

The Squat is one of the many exercises that are good for the lower back.  In performing this exercise, you will be using a heavy barbell.  The squat is a leg exercise but the barbell is supported by the lower back.

Thus, the squat utilizes several muscle groups.  To perform this exercise, step under a barbell at a squat rack.  Position the barbell across the shoulder, supported by your traps and rear delts.

Step back from the rack and squat until your thighs are parallel to the floor.  Keep your back straight.  Stand back up to make one complete repetition.  Perform 8 to 20 reps per set.

Good Mornings

This is an excellent lower back exercise for men.  To do the Good Mornings, stand up and place a barbell across the back of your shoulders.  Keep your legs straight and your feet about a foot apart.

Keeping your head up, bend forward at the waist until your upper body is parallel with the floor.  Reverse the movement and straighten up.  Do 3 sets with 12 repetitions per set.

Source: FitnessFAQs

Other Lower Back Exercises for Men

Cobra

This exercise is suitable for beginners and strengthens the abdominal muscles and lower back.  The cobra works out the muscles in the abdomen, the spine, and lower back.  To perform the cobra, lie on our stomach with the legs straight.

Bend your arms and place your hands on the floor beside your armpits.  Straighten your arms and lift your upper body.  Let your back arch while keeping your stomach and lower body on the floor.

Cat Stretch

The cat stretch lengthens and strengthens the erector spinae or muscles in the lower back.  Go down on your hands and knees on the floor, keeping your hands in line with your shoulders.  Begin with your spine in a relaxed, straight position.

Squeeze your abs and round your back as high as it will go without moving your hands or knees.  Relax your neck and drop down to increase the back stretch.

5 Effective Fitness Tips for Men

5 Effective Fitness Tips for Men

No matter what your age it’s important to keep fit.   This is true for both men and women, and fitness tips apply equally to both.

Men, however, have different needs and a study has shown that men were more inclined to stick to their fitness regimen if it involved more strength training.  But men should also realize that a muscular physique is not the only criterion for health.

The following fitness tips for men will help you stay fit and healthy for life so you can achieve your goals more easily:

Eat a Healthy Diet

Good nutrition is the foundation of good health.  The body needs many different nutrients to function properly and build a strong immune system.

You must eat a nutritious and balanced diet that will provide proteins, minerals, vitamins, healthy fats, enzymes and antioxidants for your body.  Junk food is unhealthy and should be avoided.

Eat plenty of vegetables, fruits, lean meat, fish, beans, whole grains and seeds.  How you eat is also important.  Make sure you eat a good breakfast to start your day.  Never skip a meal and avoid going hungry.

Small, frequent meals are better than one heavy meal.  Overeating is bad for your health but you should also avoid depriving your body of the food it needs to function properly.

Exercise Regularly

Men who wish to stay healthy and fit must exercise regularly.  Health experts recommend at least 30 minutes of exercise every day.  Exercise boosts your metabolism and increases your stamina and endurance.

Walking is good exercise, and an hour of walking will help you burn calories.  To get the best fitness benefits, you must perform both cardiovascular exercises and weight training.

Weight training builds muscles and increases your strength while cardio exercise boosts your energy level, strengthens the cardiovascular system, reduces the risk of heart disease and some types of cancer, and aids in weight loss.

You can go to the gym or engage in physical activities such as jogging, cycling, swimming, or playing tennis.

Avoid Smoking and Drinking

This fitness tip for men involves a healthy lifestyle.  Men who want a healthy body should avoid or stop smoking.

Smoking can cause premature skin aging, emphysema, and even cancer.  Men should also avoid drinking too much alcohol.

Get Enough Sleep

Your body also needs rest to stay healthy.  You must sleep for at least 8 hours each day.  The body builds and repairs muscles and tissues while you sleep.

By allowing your body to rest, you will feel refreshed, rejuvenated, and revitalized.

Commit to a Healthy Lifestyle

The best way to stay fit is to commit to a healthy lifestyle.  Identify your fitness goals or what you hope to achieve in six months or one year. Healthy living involves a nutritious diet, regular exercise, and clean living.

Being fit brings many benefits including prevention of many diseases and disorders such as diabetes, heart disease, hypertension, cancer, osteoporosis, impotence, and depression.

Beginner Workout at Home Without Equipment for Men

Beginner Workout

 Workout at Home Without Equipment: If you’re concerned about your expanding waistline you have to do the right thing and start exercising.  Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.

They can also suffer from depression and sexual problems.  Getting fit is not as difficult as you may think.  This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energised.

Shed Excess Weight

When men hit their 40’s, they are likely to be many pounds overweight.  Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.

Men are more inclined to exercise than women in order to lose extra weight.  However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.

Aerobic Exercise

Fitness guides for men often recommend aerobic exercise to improve cardiovascular health.  It gets the body moving, increases the heart rate, and elevates breathing.  Aerobic exercise helps men avoid cancer and cardiovascular disease.

Fitness experts recommend 30-40 minutes of aerobic exercise five days a week.  Walking is the best aerobic exercise for beginners.  It is safe, easy to do, and does not require special equipment or training.

Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike.  As your endurance improves, add more time and intensity to your workout.

Muscle Building

As a rule, men love strength training exercises.  That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age.  If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.

As a general guide, lift weights that will make you feel exhausted after 12 repetitions.  You can also do pushups and pull-ups.

Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.

Stretching

When they exercise, men often focus on building bigger and stronger muscles.  Many people are unaware that stretching is important in a fitness regimen.  Stretching your muscles allows you to exert more effort with less chance of injury.

If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion.  You’ll also be able to lift heavier weights and become more flexible.  Be sure to stretch after each workout session, while your muscles are still warm.

Include each major muscle group in your stretching routine.  When you stretch, refrain from pushing too far so that you feel pain.  Hold the stretch for about 20 seconds.

Nutrition

A fitness guide for men is not complete if it does not include proper nutrition.  There are many diet plans that can help you lose weight while gaining muscle mass.

Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.

Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.