Folks, make a plan to stay fit. As a result of the COVID-19 pandemic, many men had their normal exercise …
Folks, make a plan to stay fit.
As a result of the COVID-19 pandemic, many men were disturbed in their normal movement. Full-service gyms, yoga studios and indoor basketball courts all closed at the beginning of the crisis in early 2020. Many of these facilities have reopened and many men are re-establishing their exercise regimen or establishing new ones.
“Many people have been extremely sedentary since COVID-19 and have sat more than normal throughout the day,” said Fairfax Hackley, a personal trainer based in Fairfax, Virginia. While more people seem to be exercising than ever, obesity in the US is at an all-time high. “We are more sedentary, have more pain and disease than any other country.”
Just sticking to one boring, same old routine in your dark and somber gym won’t do it. Here are nine exercises men should consider adding to their daily routines:
1. Pull exercises
Pulling exercises are an effective way to get into the strength and resistance training that should be part of any exercise program, says Jonathan Jordan, a certified personal trainer based in San Francisco. “Whether you want to be lean, toned, toned, or strong, strength training is the key to maintaining healthy body composition, mobility, and vitality,” says Jordan. At the gym, he suggests that you can use equipment that allows you to perform pulling motions, such as the seated rowing machine or lat pulldown cables.
Building muscle is not just for bodybuilders. When you do resistance exercises, you build and maintain the thickness of your bones, also known as bone mass and density.
Resistance training is also easy to incorporate into your daily life even when you’re on the go and don’t have access to weight lifting equipment, says Nick Balestriere, health coach at Cenegenics Boca Raton, Florida, age management medical division. Balestriere recommends buying cheap hanging straps that you can carry in your pocket. “You can do single-arm chest presses, hamstrings, and torso exercises, and you don’t even have to leave your hotel room,” he says. “Resistance training is extremely important for both sexes to prevent osteoporosis.”
2. Pickup basketball and sprinting
Good cardio exercise is important for men of all ages. Sweating at a slow to moderate pace for 20 to 40 minutes on the treadmill or elliptical machine may be the only type of cardio you’re comfortable with, but it won’t necessarily optimize your metabolism – or how well your body burns calories, says Balestriere.
Consider adding an anaerobic exercise – like sprinting or jumping – when you are done with an aerobic activity that will take your workout to a more intense level while boosting your metabolism. A hefty hour of basketball or football on the entire field can also be enough. “Think of your heart and your circulatory system as the engine,” he says. “By doing both the aerobic and anaerobic exercises, you are conditioning your body for the event of life. Sometimes when you miss the bus and need to sprint to catch it, you need to be able to do it without getting short of breath or having a heart attack. And you want to be able to take long walks too, like having to walk 12 blocks because the subway is closed. Sometimes you have to move fast and sometimes you move slower. ”
Frequent and focused maintenance is important to maintain a good level of cardio fitness. Even highly conditioned athletes can lose their optimal performance if they don’t follow a good daily cardio exercise program.
Squats are versatile and can be done without equipment. “The most important thing about squatting is getting in shape,” said Jim White, owner of Jim White Fitness & Nutrition Studios in Virginia Beach and Norfolk, Virginia.
Stand upright, feet hip width apart, shoulders relaxed. Look forward to keep your neck aligned with your spine and keep your arms straight in front of you or on your hips. Slowly crouch down as if you wanted to take a seat in the coveted office chair right behind you, with your heels on the floor and your upper body upright. Do eight to twelve repetitions.
4. Lunge steps
Lunge steps are another exercise that will keep your core and legs tight, says White. Make sure your torso is straight, your shoulders are back and relaxed, and your chin is up. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. The front knee should be just above the ankle; Your other knee shouldn’t be touching the floor. Keep the weight on your heels as you push yourself back into your standing position.
Do you want a challenge White suggests adding a bicep curl with dumbbells or stepping forward on lunges to keep things interesting. Eight to 12 repetitions are enough.
Take a deep breath: Namaste. “A lack of deep breathing really starts to exacerbate other problems in the human body,” says Hackley. To improve your breathing and flexibility, consider taking a yoga class. During intense yoga workouts, breathing slows down instead of speeding up, as would be the case with brisk cardio workouts. Not only do they train your body to breathe, but they also stretch tight or unused muscles, says White. That’s important because inflexible muscles can lead to lower back problems, tension, and torn muscles, he adds.
Planks – you may love them or hate them, but this grunt exercise will strengthen your core. “They are great for increasing the stability of the spine, which can be helpful in relieving back pain,” says Balestriere. Get down low on the floor as if you were doing a push-up, with your elbows bent at 90 degrees and both forearms on the floor. Keep your body in a straight line from the top of your head to the tips of your heels. Grasp your wrists together if they are sore from the pressure. “Start by doing it for as long as you can and then try to beat that every day,” says White.
7. Lifting, jumping and bending over
Activities like jumping, lifting, bending over, and turning – functional exercises – can help exercise muscles that are used for everyday activities like mowing the lawn.
These muscles include:
– chest muscles.
“Functional training can strengthen you for your (task),” says Balestriere. “By sprinting, jumping, lifting, twisting, and bending, you prepare your body for everyday tasks by simulating required movements.” While some of these exercises are similar to cardio, the focus is different. Functional training helps you develop strength and stability, which makes your daily tasks safer as you increase joint stability. They also improve your body’s performance in coping with the daily rigors of life. For example, you can add kettlebells and weights to your lunges to carry all your groceries around the house at once, or do deadlifts to work the muscles you need for gardening.
8. Hiking, biking and swimming
Gentle exercise can be an important part of a man’s daily exercise regimen, says Jamie Costello, vice president of sales and fitness for Pritikin Longevity Center in Miami. One of the good things about these exercises is that they can be done with low intensity or exertion and yet are effective for building endurance while keeping your joints safe and healthy. These exercises can also help keep your heart healthy.
These activities include:
– To go biking.
“The most important element is that you move all day, every day,” says Costello. Using smartwatches and pedometers can help you track your progress and create motivation.
“Burpees are an incredible bodyweight exercise with a variety of benefits,” says White. “It uses the entire body muscles, burns a lot of calories and you don’t need any equipment.”
A burpee is movement, but you can break it down into its parts:
– Get on a plank from a standing position.
– Do a push-up.
– Do a jump squat.
To sum it up, here are nine exercises men should be doing every day:
– Pulling exercises such as one-armed chest press and leg curls.
– Full field basketball, soccer and sprint.
– Jumping, lifting and bending over.
– walking, cycling and swimming.
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9 Exercises Men Should Do Every Day originally featured on usnews.com
Update 8/24/21: This story was previously published and updated with new information.