workout guide

Workout Tips -------------------------------------------------------------------------------Menstuff® has compiled the following information on Work out Tips for Older Men.

Men: Stay Fit As You Age 10 Manly Tips For An Aging Workout Age-Appropriate Exercises For Men Men: Stay Fit As You Age

-------------------------------------------------------------------------------Acting your age isn't always easy. For men who have always been interested in fi tness, reaching middle age can be a little rough, both physically and mentally. You may be upset that you can't run as far, or at least as easily, as you used t o. Maybe you're having some trouble keeping up with the younger guys on the bask etball court. But this is no time to give up. "Given the tremendous physical and psychological benefits of exercise, everyone should be doing it, no matter what their age" sa ys Jonathan Bean, M.D., director of geriatric physical medicine and rehabilitati on at Harvard Medical School. So, you have to always keep exercising. The trick is to learn how to adapt your workout routine as you get older. Recognizing Your Limits Your muscles naturally atrophy with age, meaning that you have to work harder th an you once did to get in shape. Bones gradually get weaker with time, which inc reases the risk of a break. Middle-aged and older men are just more likely to have accumulated more injuries along the way, especially in the knees, back and ankles. "You've got a lot of s ins to atone for when you hit middle age," says James Garrick, M.D., director of the Center for Sports Medicine in San Francisco. A lot of those prior injuries are likely to never have been properly rehabilitated. So you've got the combined risk of developing a new injury and re-injuring an old one. As a result, middle-aged and older men need to take it a little easier on their bodies than they did in high school. But that's not what always happens. "The bi ggest problem for older guys who exercise is that they don't realize that their bodies have changed," Garrick says. The upshot: You can't take up a new sport as abruptly as you did when you were younger. Your body can't adapt as well to a sudden increase in exercise and doesn't bounc e back as easily afterwards. "If you're planning on starting a new activity, gra dually increase your exercise a month beforehand," says Kenneth Brummel-Smith, M .D., president of the American Geriatric Society. "Men's competitive natures can get them into trouble," Garrick says. "A lot of m iddle-aged men want to compete with the guy next to them on a fitness machine at the gym, or to engage in contests to see who can lift the most. But pushing you rself too hard, for no good reason, is silly and dangerous." No Pain, No Gain? Paying attention to pain should be the cardinal rule of exercising. "The whole n

otion of no pain, no gain has to be thrown out," Brummel-Smith says. "Pain, espe cially in older men, is an important sign that something is wrong." No person of any age should ignore pain during exercising, especially if it is s harp and acute. But older bodies are much more at risk than younger ones, since they are not quite so resilient. There's a psychological component to the way some men ignore an injury. "A lot o f guys don't want to acknowledge that they've been hurt to their buddies," Garri ck says. "There's a lot of emphasis on 'playing through' pain. But that just isn 't a good idea, because you run the risk of developing a chronic injury." Choosing Exercises With a few exceptions, you can still do anything you want. But the exercise you choose, and how much you do of it, depends on your current physical condition. I f you're already exercising four or five times a week now, your body will be bet ter prepared for shifting into something new. But if you're someone who is getti ng into exercise after a long break or perhaps for the first time in your life, all three experts insist that you have to take it slow. No matter the age, Bean says all men should strive for: Aerobic exercise 20 to 40 minutes, two or three times a week Strength training two or three times a week, alternating days with aerobic exerc ise What about contact sports? They're okay as well, up to a point. "Anyone playing a contact sport, including basketball, has to remember that he's putting himself at an increased risk of injury," Bean says, "because you can't control what oth er people are doing; you can't prevent the risk of getting elbowed or knocked ov er." There are a few cautions. If you have a medical condition, such as heart disease or diabetes, check with your doctor before beginning to exercise. Arthritis can be helped tremendously by exercise, but you should consult with an expert to se e what exercises you should do and which ones you shouldn't. Also, keep in mind that certain medications, such as beta-blockers, can artificially control your h eart rate, meaning that you can't use beats per minute as a gauge of your exerci se. If you're not sure if you need to see your doctor, see your doctor. "Frankly, I think that everyone, no matter what the age, should talk to their doctors before beginning a new exercise program," Bean says. Most important, make sure that you've found an exercise that you really enjoy do ing. If you don't like it, you're pretty likely to stop. Common Injuries At any age, overuse injuries are the most common, including injuries of the ankl e and knee and chronic tendonitis. "The good thing about overuse injuries is tha t we can really treat them effectively," Garrick says. "We can make sure that ol d injuries are properly rehabilitated, teach someone how to gradually work back into a sport and cross-train, and work on his muscle strength and flexibility." Another common overuse injury can stem from your body's slight irregularities or structural imperfections. For example, runners may begin to experience knee pro blems as a result of one leg being ever-so-slightly shorter than the other. It's a problem that can often be cured by a specially designed insert in your shoe, but it is also one that is often hard to pinpoint without the help of a speciali st.

Acute injuries are a lot harder to prevent. After all, no stretching exercise ca n prevent you from being hit in the nose by a racquetball. However, some severe acute injuries like Achilles ruptures  which can take six months out of your life  can be prevented if you treat the Achilles tendonitis that sometimes comes befo re it, Garrick says. How Old Is Too Old? Always remember: You're never too old for exercise. "In fact, the basic recommen dations concerning exercise are no different for older adults than they are for younger adults," Bean says. Experts have come to recognize the tremendous benefits of exercise in older peop le, especially strength and power training. "A lot of the weakness that most people attribute to 'old age' is actually from disuse," Brummel-Smith says. Fitness can actually prevent common accidents in the elderly such as falls and t he resulting hip breaks, since exercise increases muscle strength and balance. " Strength in the elderly is tremendously important," says Bean, "It can mean the difference between being bedridden and being able to move around freely." In one study, physically fit men in their 50s were compared to inactive men in t heir 20s. The physically fit older men had significantly lower resting heart rat es  64 beats per minute versus 85 beats per minute  than the younger men, they too k in oxygen more efficiently, and they weighed less. If you're an older person and the notion of getting fit doesn't appeal to you, t ry to think of physical activities that you used to do and get back into them. J ust getting moving will help. "Start gardening or bowling again," Brummel-Smith says. "Rake leaves or go dancing. Don't let age prevent you from doing the norma l activities you used to do." Bean sums up the benefits of exercise for all ages: "Exercise is medicine. It's the best medicine we have for reducing the risk of serious medical conditions, f or prolonging our lives, and for making them better. There's just no pill that c ompares with it." Source: www.intelihealth.com/IH/ihtPrint/EMIHC269/7165/23866/350953.html?d=dmtCo ntent&hide=t&k=basePrint

10 Manly Tips For An Aging Workout

-------------------------------------------------------------------------------Like it or not, you will grow older. Adapting your lifestyle to the changes that come is key. Ultimately, keeping physically fit as you age comes down to common sense and the willingness to follow some practical advice:  Consult your doctor. Talking to your doctor about your exercise routine is alway

s a good idea. Ask which exercises provide the most benefit for your physical co ndition.  Take it slow. If you're just getting back into sports, don't rush. If you plan o

n playing basketball in the winter, begin easing yourself into a training progra m a month or two before. Older bodies really can't handle sudden changes in an e xercise routine.  Add more time. You will need longer warm-up and cool-down time to prepare your b

ody and reduce your risk of injury, especially for strenuous exercises. Allow fo r longer recovery times from strenuous workouts, competitions and injuries. Foll ow a hard workout with a couple of days of rest or light workout days.  Do stretching exercises. It's typical to lose range of motion at a joint or join

ts. Stretching exercises will improve flexibility and prevent injury.  Maintain intensity. Each decade after the age of 30 you'll likely lose 5 percent

to 15 percent of aerobic capacity. Do aerobic exercises regularly to combat thi s natural decline.  Add speed work to aerobic exercises. This is for men who want to continue perfor

mance-related fitness or participate in competitive sports.  Use weights. Using weights in addition to aerobic exercise  usually two to three days a week  combats the natural loss of muscle mass in aging men.  Pay attention to pain. If you injure yourself while exercising, stop. Apply ice

and resting. If the pain continues, get it checked out by a doctor. Be sure not to exercise in the same way until you get medical approval.  Be careful with contact sports. Riding an exercise bike is safer than playing a

contact sport such as basketball or soccer. But keep playing if you'd like; just be aware of the risks.  Remember, it's not a competition. Don't try to lift as much weight as the guy on

the machine next to you or outplay the guy who's 20 years your junior on the ra cquetball court. In middle and older age, always trying to win can result in a p otentially serious injury. Source: www.intelihealth.com/IH/ihtPrint/EMIHC269/9105/23967/351058.html?d=dmtCo ntent&hide=t&k=basePrint

Age-Appropriate Exercises For Men

-------------------------------------------------------------------------------There are some changes you can make in your exercise routine to combat age-relat ed declines in health and fitness, says David Proctor, Ph.D., an assistant profe ssor of kinesiology at Penn State University and a fellow of the American Colleg e of Sports Medicine. Regular exercise is "preventive medicine for the aging process," Proctor says. "Old age should not be a deterrent to becoming physically active. We know that e ven 90-year-old nursing-home residents can achieve dramatic increases in muscle strength and mobility with a supervised weight-training program." Proctor charts fitness and health changes across the lifespan of a typical Ameri can male. He also provides exercise-intensity recommendations for four age group s, including activities to maximize your health, as well as safe and effective e xercises and equipment. Fitness, Health, and Exercise Change Across The Lifespan (U.S. Men) Typical Fitness Changes Cardiovascular fitness begins to decline at about age 30 . Flexibility decreases.

Abdominal fat increases. Bad cholesterol (LDL) rises. Blood sugar rises (pre-diabetic state). Muscle mass & strength decrease. Blood vessels stiffen. Muscle strength, bone density, body weight & balance decrease. Blood pressure rises. How exercise can slow the loss of fitness with aging Aerobic exercise plus stren gth training promote overall fitness & healthy body weight. Aerobic exercise combats "creeping obesity," and diabetes and cardiovascular dis ease. Stretching slows loss of flexibility. Strength training slows loss of muscle. Aerobic exercise keeps blood vessels healthy. Strength training delays frailty and enhances ability to remain physically activ e. Exercise Intensity Modifications ST = Strength Training: 10-15 repetitions per exercise AT = Aerobic Training: 60-90% of HRMax = Maximum Heart Rate Safety Modifications Slower training progression Longer recovery between sessions Machine weights, stretch bands, or light dumbbells for strength training Avoid high-impact activities. ST: 10-15 repetitions per exercise AT: 50-75% of HRMax Safest and most effective exercise choices AT Running-jogging Bike, row, swim Aerobic dance Safest and most effective exercise choices ST Free weights Standard push-ups Abdominal curls Sports Basketball, soccer Racquet Sports AT Running-jogging Bike, row, swim ST Free weights Knee push-ups Abdominal curls Back extensions Sports Golf, Tennis, bowl AT

Fitness, Walking, Hiking Bike, water exercises ST Machine weights, dumbbells, ankle weights, stretch bands Wall push-ups, chair rises Balance/mobility training Stair ascent/descent Single leg balance with chair Tai Chi, Yoga AT Fitness, Walking, Hiking Bike, water exercises ST Machine weights, dumbbells, ankle weights, stretch bands Wall push-ups, chair rises Source: www.intelihealth.com/IH/ihtPrint/EMIHC269/9105/23967/350957.html?d=dmtCo ntent&hide=t&k=basePrint *

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