Men's fitness: what is it?
The word itself has become so tightly integrated into our lives that no one has any difficulty answering what is meant by this concept. Men quite often prefer training in the gym. But it is quite possible for men to engage in fitness itself. In this case, the program will differ from the women's program in the amount and intensity of strength loads. In any case, the list of exercises should be compiled based on the characteristics of the body and health of a particular person. Fitness classes will help a man maintain his muscles in tone by using dosed strength loads in combination with aerobic exercises.
Frequency and periodicity of classes
How many times a week a man needs to exercise, the selection of the program, the frequency and intensity of training depends on his body type. There are three main male body types:
- asthenic physique - men of this type have a thin-boned physique, they have long legs and arms, a sunken and narrow chest and narrow shoulders. Such people have a fast metabolism and a low layer of subcutaneous fat.
- normosthenic physique is one of the most desirable among males. It is the owners of this body type that can be considered athletes. They are characterized by the presence of tight muscles and a well-developed chest. Like representatives of the first type, the layer of subcutaneous fat is not too high, so the muscles are clearly visible;
- hypersthenic - men of this type are most often classified as “short” - its owners are distinguished by their short stature and short, thick neck. The fat layer is quite impressive, which is why even fairly developed muscles can be poorly visible.
Representatives of the asthenic and hypersthenic type should take into account that training will not bring stunning and quick results, and to achieve the goal (losing weight or gaining muscle mass) they will have to work hard.
Asthenics
What asthenics can start with are stretching exercises to gradually strengthen the ligaments. On specialized websites there are a large number of videos teaching proper stretching. Over time, you can move on to strength training in the gym, which will help build muscle mass, combining it with fitness.
Hypersthenics
Hypersthenics should include short (not exceeding 45 - 60 minutes) but intense training in their daily plan (at the initial stage, you can get exercises from training videos), and their frequency should not be lower than 2 training sessions per week. Aerobic exercise, including dance types of training and exercises with a ball, is not recommended for asthenics (after all, losing weight is not their goal); they will achieve better results by performing strength exercises in the gym (such as bench presses and squats, etc. .).
Hypersthenics require a cyclic training method aimed not only at increasing muscle mass, but also at calorie consumption, allowing you to effectively burn fat. The optimal training frequency for hypersthenic men is from 1.5 to 2 hours, at least 4 times a week. Along with strength training, you should also pay attention to aerobic exercise (for example, various types of exercises with a ball).
Normosthenics
For men with an athletic build, all types of training are suitable, both in the gym and at home, the main thing here is their regularity. Fitness training for strong athletes should take about 50-60 minutes, with a frequency of at least 2 times a week. In this case, it is not necessary to visit the gym; in order to save time, you can study with educational videos. Aerobic exercise is important, but the emphasis should still be on strength training, which allows you to work out the terrain well.
Fitness training program for men
Here is just an approximate list of exercises for various muscle groups for men. All exercises should be alternated with aerobic exercise.
- We pump up the biceps. It is necessary to perform dumbbell lifts one by one, while changing hands (three repetitions ten times).
- Exercise for the shoulder muscles. We perform the military dumbbell press (three sets of ten times each).
- Chest muscles. Do push-ups from a bench (incline). The number of approaches is the same as in previous exercises.
- Triceps workout. You can do any of the triceps stretching exercises you know while lying down. For example, do push-ups, lower the dumbbells behind your head.
- Let's pump up the press. We bend forward three times, ten times per approach.
- We train our legs. You should perform forward lunges using dumbbells.
Kegel exercises for men
Materials such as videos of Kegel exercises for men have become very popular today.
The technique allows you to develop a specific muscle group that helps stabilize the functioning of the organs included in the reproductive system.
Regular exercise will help neutralize a whole list of diseases and restore any existing disorders.
Since the issue related to male potency is quite serious, those who decide to purchase CDs or download material from the Internet need to carefully study the exercises for male potency on video.
You need to understand exactly how to perform the exercises so that they are beneficial and not harmful.
The specialists, whose consultations are part of the video materials, draw attention to the fact that when performing exercises using the Kegel technique, you should not start immediately with heavy loads on the muscular system.
How to do fitness at home?
Don't think that fitness exercises can only be done in the gym. It is possible to develop the beauty of your body at home. The main thing is the presence of willpower.
- We do push-ups. Starting position - you lie on the floor, your arms are extended shoulder-width apart, your face is down. Either bring your legs together or spread them apart. As you inhale, bend your arms at the elbows; in this case, it is important to touch your chest to the floor. After this, you need to return to the starting position and exhale. Repeat – 10-15 times.
- Let's pull ourselves up. You should grab the horizontal bar from above, your hands at this moment are behind the shoulder line. Sagging on the crossbar. Then you need to pull yourself up, touching the upper chest area to the bar itself. At the top point of the amplitude, pause (for 1 second), and then smoothly return to the starting position. We do it ten to fifteen times.
- Leg holds with reverse crunches. Lie on the floor with your palms under your buttocks. After which we gradually move our legs away from the floor, pulling them towards our shoulders. In this case, your pelvis rises slightly, but on the contrary, your lower back remains pressed to the floor. Afterwards, return to the starting position. Repeat 25-30 times.
- Lunges to the side. First you need to place your feet parallel to each other. The distance between them is forty to fifty centimeters. Take a dumbbell in each hand. It is important that in this case the spine is fully straightened. The dumbbells are held below in straight hands. Take a step forward with one foot, while keeping your lower back straight. Gently bend the same leg at the knee and pelvis until a right angle is formed between the thigh and shin. The second foot remains inviolably in place, and the knee of the second leg hangs over the floor, but does not touch it. After a short pause, we return to the original position. And we carry out the same procedure on the other leg. Perform 8-12 times in four to five approaches.
Videos with health-improving sports programs in specific areas
A separate section includes exercises recommended for men suffering from various diseases of the genitourinary system, for example, prostate or decreased sexual potency.
These diseases, as well as other negative manifestations, occur today in both the older and younger generations. Many blame the poor environment for this.
There is a lot of truth in this, but at the same time, frequent stressful situations, poor nutrition, and lack of proper rest can be considered the culprits.
For men in this category, experts have developed several effective sports and fitness courses, recordings of which can be found on sale in large quantities.
For obvious reasons, a large percentage prefer to conduct such classes at home.
Yoga for men
An alternative option for fitness and relaxation at the same time is yoga. Hatha yoga, which is presented as an integral training, is well suited for men. It includes a set of special exercises that help establish harmony between your body and mind.
Each exercise is performed together with the use of special breathing techniques, which allow a man not only to improve his health, but also to gain a boost of energy and vigor.
Before starting the main exercises, a man must carefully warm up - this way he will not harm the body. In this case, you should perform a list of dynamic asanas. In general, yoga for men contains a number of stretching and strength training tasks. It must be taken into account that even well-trained men initially cannot perform power poses for a long time. But after a few days of training, this problem solves itself.
When performing exercises, your body receives the maximum amount of oxygen because active breathing occurs. All this has a beneficial effect on the condition of the body. At the same time, the joints are warmed up and the muscles become elastic. And male athletes who have ever taken up yoga achieve much better results in the gym.
Yoga classes help relieve stress and calm the nervous system. In addition, yoga techniques are a good way to develop fortitude and endurance, concentration and calm, which are so often lacking in our daily lives.
Gym or yoga class?
Working out in the gym gives you physical development: your muscles grow, your strength increases, but at the same time inside you remain the same as before. That is, apart from the relief of your body, you will not change anything else about yourself. Yoga will help you improve not only your physical strength, but also transform your mental body. Many men are afraid that after this they will become soft and weak-willed. This is not true at all. Quite the contrary. The body will learn to cope with problems, be distracted and relax.
If you have already tried any of the proposed recommendations, you can share your impressions in our reviews or suggest your own fitness options for men.
Video materials on sports topics and their distribution between certain categories
What do men do in such cases? What solutions do they find so as not to deprive themselves of quality training?
The most rational way out is to use video materials.
Recordings of various educational sports programs and courses are available in large quantities in stores. You can purchase CDs with any training programs, including specific thematic videos of home exercises for men.
In addition, such video materials are found in huge quantities on the Internet. All the necessary information, aimed at men with different physical characteristics, is always publicly available. The main thing is to decide on the request.
