Category: Beginners

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.

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.

Kettlebell Exercises for Men

Kettlebell Exercises for Men

Kettlebells Exercises have been used as exercise tools in Russia since the 1700’s, but it was only in recent years that they became popular in the United States.

A study conducted by the American Council on Exercise found that kettlebell exercises produce strength and aerobic fitness more quickly than other types of workout.  Kettlebell exercises for men have exactly the same benefits as dumbbell exercises, plus more.

Kettlebells are shaped like a cannonball with  thick handles.  These versatile exercise tools can be used to perform lunges, flyes, chest presses and swings.  They help work the major muscle groups and burn off body fat.

With dumbbells, you need a whole set of different weights but kettlebell exercises for men require only a pair of  kettlebells.  Using kettlebells for your exercises will strengthen your core muscles and add bulk to your physique.

Why Kettlebells are Effective

Because of its design, the weights of kettlebells lie a few inches below the handle.  As a result, it is much harder to control and adds to the challenge.  You have to grip harder and your core muscles have to work much harder compared to using dumbbells.

The body burns off more calories because of the extra work and you will lose fat more quickly.  Kettlebell exercises for men target the whole body for faster results.

Kettlebell Swing

Kettlebell swing exercises are challenging even for men.  They require upper body strength to begin with.  To perform this exercise, stand with your feet shoulder width apart.  Hold one kettlebell between the legs.

Bend slightly at the hips and knees while bringing the kettlebell up to shoulder height.  Pause for a half-second at the top of the swing.

Bring the kettlebell down to the starting position, with the same slight bend at the hip and knee.  Do this 10 times and then switch arms.

Kettlebell Squat

This kettlebell exercise for men is a basic squat with the added challenge of a kettlebell for resistance.  Stand with your feet about shoulder width apart.

Hold a kettlebell level with your eyes so that you are able to see through the handle.  Keep a straight back.  Slowly squat down as low as possible, then rise back to the starting position.

Shelf

The shelf is a kettlebell exercise for men that will strengthen the core and arm muscles.  To perform this exercise, place the kettlebell to your right side on the floor.

With your lower back in its natural position, pivot your feet to the right, bend down, and pick up the kettlebell by its handle.  Raise the kettlebell as you twist and pivot to the left; stop when the bell is chest-high.

Reverse the motion and return the weight back onto the floor.  Do 10 repetitions and then switch to the left side.

Kettlebell Lunges

Adding kettlebell weights to your lunges improves your balance and strength.  This kettlebell exercise for men will help develop your leg muscles.  To perform this exercise, hold a kettlebell in each hand.  Allow your arms to hang naturally at your sides.

Take a long stride forward with your right foot and kneel down with your left knee until it nearly touches the ground.  Your right leg should be bent at a 90-degree angle.

Keep your back straight and look in front of you.  Hold this position for 2 seconds, then stand up and bring your feet together.  Repeat the movement with the left foot.

Body Toning Exercises for Men

Body Toning Exercises for Men

Body Toning Exercises for Men: A well-toned physique is something that every guy wants.  Body toning involves increasing muscle mass while reducing body fat.

Body toning exercises for men include resistance training to build bigger muscles and aerobic exercise to help lose fat.  Some of the aerobic activities that are popular with men include running or jogging, biking, and hiking.

For some people body toning can be a big challenge simply because they do not know how to go about it.  You will often see new fitness products or fad diets coming out on the market, claiming to be the solution to your body toning problems.

You don’t really need any fancy equipment to tone your body.  If you want a lean and toned physique, the following body toning exercises for men will help you attain your goals.

Stomach Toning Exercises

Nothing looks better on a man than well-defined six-pack abs. It may take a lot of hard work to get those rock-hard abs but it’s absolutely worth the effort.

Crunches help tone and strengthen the muscles in the abdomen.  To perform crunches, lay on your back with knees bent.  Place your hands across your chest or behind your head.

Using your abdominal muscles, raise your shoulders about 6 inches off the floor.  Slowly return to the starting position and repeat.  Keep your abdominal muscles tight all the time.

Arm Toning Exercises

Body toning exercises for men that focus on the arms often involve weights such as dumbbells and barbells.  You can perform triceps and bicep toning exercises to develop the muscles in the arms.

To perform bicep curls, you need either a barbell or dumbbells.  While standing, grip a barbell with both hands or hold a dumbbell in each hand in front of your thighs, palms facing forward.

Flex your arms to raise your hands and the weights toward your shoulders.  Next, slowly lower the weights in a controlled fashion and extend your arms back down.

Shoulder and Chest Toning Exercises

Body toning exercises for the shoulders and chest often involve body weight exercises such as push-ups and dips.  Push-ups develop the muscles in the chest, shoulders and triceps.  To add resistance, you can wear a weighted vest.

For toning the chest, you can perform the chest press.  To begin, lie on your back on the floor.  Hold a barbell or dumbbells and lower your arms down to your chest.

Raise your arms straight up; do not lock your elbows.  Return to the starting position.  This body toning exercise develops your chest muscles.

You can perform the shoulder press to tone the shoulder muscles.  The exercise can be performed standing or sitting.  Hold your weights at shoulder height and slightly wider apart than your shoulders.

Press the weights up until your elbows lock.  Keep your back flat and your abdominal muscles contracted.  Return to the starting position.

Toning Exercises for the Legs

Body toning exercises for men include exercises for the leg muscles.  To tone your legs, you can do squats, lunges, heel raises, sprinting, lunges and other leg exercises.

Squats develop the muscles in the upper legs, lower back and buttocks.  You can perform squats with body weight only, or while holding a barbell across your shoulders and upper back.

Stand with your feet shoulder width apart.  Flex your hips and knees to lower your body until your thighs are parallel to the floor.  Stand back up and repeat.

Heel raises are effective for toning your calf muscles.  Hold dumbbells at your sides and stand with your toes elevated on a stable surface.  Lift your heels as high as possible and lower them back to the starting position.  Repeat.

A Beginner’s Fitness Guide for Men

Beginner’s Fitness Guide

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 energized.

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.