In the run up to the Olympics, we wanted to shed some light on how much exercise men should be doing each week in order to maintain a good level of health and fitness. Mark Wood, Head of Training and Education at BMF explains how to achieve the desired levels of fitness as set by the American College of Sports Medicine, categorised into cardiorespiratory, resistance and neuromuscular exercises.
CARDIORESPIRATORY
Cardiorespiratory exercise is an aerobic exercise that allows your heart to become more effective and efficient, improving your health. It is also a great way to burn calories. Cardiorespiratory exercises include swimming, running, walking and cycling. But not all cardio workouts have to involve a treadmill or a rowing machine. Men should get at least 150 minutes of moderate intensity exercise per week. This can be met through 30-60 minutes of moderate exercise five days a week or 20-60 minutes of vigorous exercise three days a week. Continuous and shorter sessions are both acceptable and gradual progression of time, intensity and duration is recommended to improve and maintain fitness levels.
Example exercise: Mountain Climber Twist
One example of a cardiorespiratory exercise is the mountain climber twist. From a high plank position with your core tight, bring the left knee in toward your right elbow without the foot touching the ground, before returning back to the starting position. Next repeat with the opposite leg. Continue to alternate as quickly as possible without hiking hips.
RESISTANCE
Resistance training is a form of exercise that causes the muscles to contract against an external resistance. Resistance training makes you stronger and fitter, it also protects bone health and muscle mass. Resistance training includes exercises such as planking, which is a good way to use your body weight as resistance if you've not got access to weights or equipment. Men should train their major muscle groups 2-3 days a week using a variety of exercises and equipment. A lighter resistance is suggested for older adults.
Example exercise: Dumbbell Curl
A popular and effective form of resistance training is the dumbbell curl. Stand up straight with a dumbbell in each hand at arm's length by your side. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Keep the upper arms stationary, exhale as you curl the weights upwards, bending at the elbow while contracting your biceps.
NEUROMUSCULAR
Having neuromuscular ability is the capacity of the nerves to send signals to the muscles to contract. Without neuromuscular ability it is difficult to balance, move, and maintain stability through the joints of the body. Neuromuscular (nerves and muscle) training is recommended 2-3 days a week for a male. These exercises should challenge the motor skills (balance, speed, coordination and reaction time).
Example exercise: Squat
One way to improve neuromuscular ability and balance is by squatting. Stand tall with your feet hip width apart and your arms down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees, pushing your body weight into your heels. As you are lowering into the squat raise your arms out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position. If you struggle to keep your balance, you can hold a solid bar ahead of you, or slide your back down a wall to get yourself used to the position.
Find more exercises here.
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