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

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

Acute injuries are a lot harder to prevent. "A lot of the weakness that most people attribute to 'old age' is actually from disuse. If you're just getting back into sports.html?d=dmtCo ntent&hide=t&k=basePrint 10 Manly Tips For An Aging Workout -------------------------------------------------------------------------------Like it or not. keeping physically fit as you age comes down to common sense and the willingness to follow some practical advice: Consult your doctor. "Rake leaves or go dancing. and for making them better." Brummel-Smith says. Older bodies really can't handle sudden changes in an e xercise routine. they too k in oxygen more efficiently. don't rush. physically fit men in their 50s were compared to inactive men in t heir 20s." Bean sums up the benefits of exercise for all ages: "Exercise is medicine. "It can mean the difference between being bedridden and being able to move around freely. You will need longer warm-up and cool-down time to prepare your b . It's the best medicine we have for reducing the risk of serious medical conditions. Don't let age prevent you from doing the norma l activities you used to do. 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. If you're an older person and the notion of getting fit doesn't appeal to you. the basic recommen dations concerning exercise are no different for older adults than they are for younger adults. Adapting your lifestyle to the changes that come is key. and they weighed less. Ask which exercises provide the most benefit for your physical co ndition. especially strength and power training. t ry to think of physical activities that you used to do and get back into After all. Add more time. Experts have come to recognize the tremendous benefits of exercise in older peop le. " Strength in the elderly is tremendously important. J ust getting moving will help. you will grow older. no stretching exercise ca n prevent you from being hit in the nose by a racquetball. "Start gardening or bowling again. 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." Brummel-Smith says. Ultimately." In one study. "In fact. How Old Is Too Old? Always remember: You're never too old for exercise. There's just no pill that c ompares with it. Garrick says. Take it slow. begin easing yourself into a training progra m a month or two before." Source: www. However. If you plan o n playing basketball in the winter. 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. f or prolonging our lives.intelihealth. Talking to your doctor about your exercise routine is alway s a good idea." says Bean." Bean says.

including activities to maximize your health. Flexibility decreases. competitions and Fitness. Stretching exercises will improve flexibility and prevent injury. and Exercise Change Across The Lifespan (U. Be careful with contact sports. Regular exercise is "preventive medicine for the aging process. . just be aware of the risks. as well as safe and effective e xercises and equipment. Do stretching exercises.intelihealth. If the pain continues. says David Proctor. Using weights in addition to aerobic exercise usually two to three days a week combats the natural loss of muscle mass in aging men." Proctor says. It's typical to lose range of motion at a joint or join ts. Riding an exercise bike is safer than playing a contact sport such as basketball or soccer. This is for men who want to continue perfor mance-related fitness or participate in competitive sports. it's not a competition." Proctor charts fitness and health changes across the lifespan of a typical Ameri can male. an assistant profe ssor of kinesiology at Penn State University and a fellow of the American Colleg e of Sports Medicine. 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. Health. If you injure yourself while exercising. Remember. Do aerobic exercises regularly to combat thi s natural decline.ody and reduce your risk of injury. Apply ice and resting.S. Source: www.D. 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. "Old age should not be a deterrent to becoming physically active. Each decade after the age of 30 you'll likely lose 5 percent to 15 percent of aerobic capacity. Men) Typical Fitness Changes Cardiovascular fitness begins to decline at about age 30 . Ph. Use weights.. But keep playing if you'd like. Be sure not to exercise in the same way until you get medical approval.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. He also provides exercise-intensity recommendations for four age group s. Add speed work to aerobic exercises. especially for strenuous exercises. Pay attention to pain. stop. always trying to win can result in a p otentially serious injury. In middle and older age. get it checked out by a doctor. Maintain intensity. Foll ow a hard workout with a couple of days of rest or light workout days. Allow fo r longer recovery times from strenuous workouts.

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

stretch bands Wall push-ups. chair rises Source: www. water exercises ST Machine weights. The National Men's Resource Center . Yoga AT Fitness.html?d=dmtCo ntent&hide=t&k=basePrint * * * -------------------------------------------------------------------------------Disclaimer | Privacy Statement Menstuff® Directory Menstuff® is a registered trademark of The National Men's Resource Center ©1996-2005. ankle weights. Hiking Bike. Walking. chair rises Balance/mobility training Stair ascent/descent Single leg balance with chair Tai Chi. water exercises ST Machine weights. stretch bands Wall push-ups. ankle weights. Hiking Bike.intelihealth. dumbbells. Walking.