Exercise for Middle Aged Men
Whether we like it or not most of us don't get enough exercise...
As middle aged men. Exercise is probably THE most important thing we can do to stave off the effects of age.
We've got to keep moving or we'll seize up!
Apart from the obvious benefits of losing weight, and being fitter, a good regular dose of activity will...
"We all know we should...
- Keep you flexible
- Lower stress levels
- Lift your mood
- Increase your general energy levels
- Increase Metabolism
- Increase Oxygen take up
- Strengthen your bones
- Improve your sleep patterns
But most of us are too busy, or too lazy, to find the time, or muster the inclination, to exercise properly."
What is Exercise?
The Wickipedia definition is..."Any bodily activity that enhances or maintains physical fitness and overall health."
The trouble with exercise is...
For most of us,
That's why we don't do enough of it.
You have got to find something you like doing that keeps you moving at a reasonable rate...
I think a lot of the problem lies in the misconception that exercising means going to the gym, or jogging, or taking classes.
In order to get a healthy amount, all you need to do is, raise your heart level to 2/3rds of maximum for a period of 20 minutes daily, or 45minutes three times a week.
Maximum heart rate is calculated by taking the number 220 and subtracting your age...
For example for a man aged 55 it would be...
220-55=165 beats per minute
Two thirds of which is 110 bpm.
Considering that your resting heart rate is around 70 bpm.
You aint got to do much to raise it to two thirds of maximum
We're aiming here for the out of condition average guy, who hasn't done any credible exercise for years.
We will try to explore ways to get him off his butt, and do some, in a way that might just be enjoyable.
Remember if it aint enjoyable, it wont last.
You must be able to form, and sustain, the habit, or you won't benefit in the long run.
(More on forming habits later.)
We middle aged men, tend toward a less active lifestyle.
Which makes our cardio-vascular (Heart and Lungs) system, less efficient.
So we need to do something to 'get the blood circulating'
Where do you start?
The only place to start any journey is from where we are now...
Because we are all at different stages of fitness (or unfitness), we need to ascertain what we can, and what we cannot do.
(Here I assume that you have been to a doctor for a checkup)
For instance there wont be many of us who can run a marathon.
Running is probably the worst kind of exercise someone our age could do anyway! Think of the impact damage to your knees and hips
For middle aged men, walking is better.
In fact walking is probably the best way to exercise, because the human body was built to walk.
But can you walk a mile?
When I say walk, I mean walk at a good pace.(See; HOW TO WALK.)
Can you walk a mile in under 15 minutes?
If you can, try walking two miles in 35 minutes.
If you can, do that, then if you do it three to four times a week. you'll be well on your way to a good active regime.
If you have difficulty walking a mile.
Try doing it at a slower pace, and build up until you can walk the first mile in 15 mins.
Then, carry on and do the second mile in the best time you can.
You will be surprised at how quickly you will be at the two miles in 35mins stage.
Alternatively think of something else that you enjoy doing, and will increase your heart rate to 2/3rds maximum, and see if you can sustain it for 15-30 minutes.
(If you said "sex" I bet a grand you cant!)
The reason I said walking was...
>But that's only half of the story.
- You can do it at any time.
- You can monitor your heart-rate.
- you can vary the pace if you need to.
- You dont need fancy outfits and equipment.
As middle aged men we will naturally experience general loss of muscle mass and tone.
To combat this, we need to do some weight lifting,
or a resistance workout.
Again, we need to assess where we're at now and make a plan.
Of course you can go to a gym and do this. But a lot of people find that a bit intimidating. Especially if there are lots of fit, young, people there.
If this is the case then you could always buy some dumbbells and use the pages Exercising with weights to exercise in your own home.Body Types
You can just use your own body weight to provide resistance.
However you do it, make sure you do it properly. Because...
If not done correctly, weight lifting and resistance training can cause serious injury.
Body type has a lot to do withy what kind of exercise you should do
Before you start your exercise regime you might like to read this article to see what body type you are.
To leave Exercise and return to Middle Aged Men