It's the day after Labor Day and you're probably thinking of getting your act together, especially when it comes to your body. Perhaps your version of endurance training all summer has been the astonishing number of beer bottles you were able to lift, then guzzle down. Or maybe you just took it a little too easy lying comatose beach-side or poolside for far too many weekends.
Whatever the case, it's time to take care of your body again. Sure, you may just want to lose the extra gut you've inherited from summer's carefree (or shall I say, careless) carousing, but what if there are ways to exercise intelligently so that you'll be restored back to good shape AND good health? As you know, there is a difference.
So today, my guest Dre' Farnell - a NYC Better Body Expert and personal trainer, gives you some tips on how to maximize your exercise routine to help you look great while managing some common men's health concerns.
Follow his advice and kick start the new season toward looking and feeling your best. Soon I'll help add some tasteful sartorial touches to your new bod, and you'll be smokin' through the rest of the year and beyond. Cheers to that!
And ... here's Dre':
Exercise Training Tips to Combat Some Men's Health Concerns and Issues
There are various methods available for us to take care of the exquisite machine that we call the human body. One of our best tools is exercise. Men have many specific health and aesthetic concerns that exercise can address. Let’s look at a few of them and see what kind of fitness training may help us to deal with them.
Men tend to store fat around their midsections. This is not a good thing due to the fact that men who tend to store fat around their waists are prone to developing heart disease and diabetes. A very recent study has shown that by the time that your waistline is at or above 39”, your chances for contracting diabetes or heart disease is greatly increased. This means that a 39” or larger waistline should be viewed as a cause for concern and looked at as a flashing red light for contracting both diabetes and heart disease.
TRAINING TIPS: To effectively avoid fat storage in your waistline you will have to attack fat storage everywhere as it is impossible to spot reduce. Train the entire body using resistance training to stimulate muscle growth. Remember that muscle uses fat as a fuel source just to exist. Work a total body weight routine into your week. Start with the larger muscle groups and end with the smaller ones. Try following this order: Legs > Back > Chest > Shoulders > Arms > Abs.
Prostate cancer is one of the top killers of men in the United States, second only to lung cancer. Prostate cancer has no real early warning symptoms and may go unchecked until it is too late. Early detection and treatment is the key to surviving. A study published in the Journal of Urology by the UCLA Jonsson Cancer Center should give men hope. The study has proven that cancer cells can be slowed down by 30% with the adoption of a healthier low fat diet and a regular exercise routine.
TRAINING TIPS: One should focus on regularity of exercise as opposed to higher intensity exercise bouts. Three days a week is enough to reap the benefits. Each exercise session should be up to an hour in length and relatively low in intensity.
A man’s sexual health is also optimized by participating in physical activity on a regular basis. Exercise stimulates hormones that are responsible for maintaining a healthy sex drive. Cardiovascular activity promotes blood flow and circulation which is key to a man’s sexual health. Aerobic exercise also increases the amount of stamina that a man will have while performing. Physical activity also clears the mind and has an overall relaxing effect on the body. Well rested and relaxed individuals have better sexual experiences. Becoming more physically fit (or even losing 10 pounds in some cases) enhances a person’s self image. Positive self image always goes a long way in the bedroom.
TRAINING TIPS: Make cardiovascular activity an integral part of your workout week. Make sure that you incorporate a few intense bouts of cardiovascular activity to rev up the heart and break a sweat.
Joint aches and pains (lower back, shoulders, knees) plague men as they age. Approximately, 70% to 85% of all Americans will experience some form of lower back issue in their lifetime. There are ways to prevent this from occurring or to make it less of a burden. Strengthening the muscles will train them to absorb more of the forces that are placed on the body.
TRAINING TIPS: Weight training is great for strengthening the bones and the muscles. Take a yoga class and pay special attention to a good flexibility program. Add the dynamic of flexibility to your strength training routine. Flexibility is one of the keys to efficient human movement and eradicating joint pain.
Utilize some of these training tips the next time that you get some exercise. Exercise with a purpose in mind and add quality to the years that you spend on this earth.
EVERYBODY HAS A BETTER BODY!
Andre' Farnell CSCS, HFS
aka "Dre' the Trainer" and Better Body Expert