Are you looking to improve your overall health and wellness? The American Sports and Fitness Association (ASFA) has created a list of the top 7 exercises that every man should be doing. With ASFA’s HIIT Certification, you can easily learn how to perform these exercises and incorporate them into your daily routine. In this blog post, we will discuss the importance of each exercise and how they can benefit you in the long run.
1) Cardio
Cardio exercise is one of the most important exercises for men, as it is critical for maintaining overall health and fitness. Cardio workouts help improve heart health, increase endurance and stamina, and burn calories. Cardio exercises come in many forms, including walking, running, jogging, cycling, swimming, rowing, and more. Depending on your fitness level, you can start with light cardio like brisk walking or jogging and build up to more intense activities such as sprints or high-intensity interval training. When doing cardio exercises, aim for 30 minutes of activity at least three times per week to get the most benefits.
2) Strength Training
Strength training is an important part of any exercise routine, and men should be sure to make time for it. According to the American Sports and Fitness Association (ASFA), strength training can help build lean muscle mass, reduce body fat, and increase muscular strength and endurance. When combined with a healthy diet, strength training can help you achieve a more toned, athletic physique.
When it comes to strength training, ASFA recommends focusing on compound movements that work multiple muscle groups at once. Examples of compound exercises include squats, deadlifts, bench presses, pull-ups, and overhead presses. These exercises target large muscle groups and provide the most bang for your buck in terms of results.
If you are new to strength training, be sure to start slow and gradually increase the weight and intensity of your workouts over time. It's also important to take rest days between workouts to give your muscles time to recover. With consistent strength training, you will soon see results and feel stronger than ever before.
3) Interval Training
Interval training is a great way to increase aerobic and anaerobic endurance while also burning calories quickly. Interval training involves alternating periods of high-intensity activity, like sprinting or running, with periods of lower-intensity activity such as walking or jogging. During these periods of activity, the goal is to keep your heart rate elevated throughout the entire workout.
The American Sports and Fitness Association recommends interval training as one of the seven exercises every man should do. This type of exercise can help you build up your overall endurance and make you a stronger, more efficient runner. Additionally, it has been shown to improve speed and power as well.
When doing interval training, it’s important to start slowly and gradually increase intensity over time. Start by warming up with light cardio and stretching for about 10 minutes. After this, begin your interval training by alternating between two minutes of high-intensity activity, such as running or sprinting, followed by one minute of lower-intensity activity such as walking or jogging. Do this for 15-20 minutes and finish off with a cool down period.
By adding interval training to your weekly routine, you can take your physical fitness to the next level. Not only will you become a stronger and more efficient runner, but you will also burn calories faster than ever before. So what are you waiting for? Start incorporating interval training into your exercise regimen today!
4) Plyometrics
Plyometrics is an intense form of exercise that requires explosive movements that utilize both strength and power. It’s also known as “jump training” because it involves jumping and other dynamic movements that challenge the body’s muscle groups in a number of ways. Plyometric exercises can help to increase overall power and speed, as well as improve balance, coordination, agility, and endurance.
Examples of plyometric exercises include: squat jumps, burpees, box jumps, tuck jumps, lateral hops, split squats, and skater hops. For men looking to increase their speed and agility on the playing field or in the gym, plyometrics can be an invaluable tool. However, they should be used with caution and proper form as they can be quite intense. Start out slow and make sure you have a spotter or trainer available to ensure you are using proper form.
5) Powerlifting
Powerlifting is a strength training exercise that involves lifting heavy weights, usually in the form of barbells and dumbbells. Powerlifting is popular among competitive athletes as it provides an effective way to increase muscle size, strength, and power. When performing powerlifting exercises, you should always use proper form and technique, as well as protective gear such as weight belts and wrist wraps.
Powerlifting exercises include the squat, deadlift, bench press, overhead press, rows, and pull-ups. These exercises should be performed with the heaviest weights you can safely handle and are great for developing overall body strength. When performing these exercises, focus on using slow and controlled movements, with your feet firmly planted on the ground and your spine in a neutral position. Make sure to take breaks between sets and stay hydrated during your workout.
If you're new to powerlifting, it's important to start with light weights and gradually work your way up. It's also a good idea to have a spotter nearby who can help you with your form and provide assistance if necessary. With practice and dedication, powerlifting can be a great way to build strength and power.
6) Stretching
Stretching is an important exercise for every man, and should be done on a regular basis. It helps keep the body limber, strengthens muscles, increases flexibility, and even helps reduce injuries from other activities. The American Sports and Fitness Association recommends men perform stretching exercises at least twice a week for optimal benefit.
When stretching, focus on major muscle groups such as your hamstrings, quadriceps, and calves. Start by gently stretching each muscle group for about 20-30 seconds. Then, work towards deeper stretches that hold for 30-60 seconds. Make sure to listen to your body and avoid overstretching or bouncing.
Some of the best stretching exercises include the butterfly stretch, standing hamstring stretch, standing quadriceps stretch, calf stretch, and wall sits. If you’re unsure of the proper form for any of these exercises, consider enlisting the help of a personal trainer or physical therapist.
Stretching can also be incorporated into your regular exercise routine. Try performing a few stretches before and after your workout for maximum benefit. Additionally, it’s important to always warm up and cool down properly before and after exercise to reduce the risk of injury.
Remember: taking care of your body is key to staying healthy and happy!
7) Balance Training
Balance training is a key component of an effective exercise routine, as it helps to improve overall coordination, posture, and stability. The American Sports and Fitness Association recommends that every man should include balance training in his workout program. There are many ways to incorporate balance into your exercise program, including balancing on one foot, standing on an unstable surface such as a bosu ball or balance board, doing single-leg exercises such as lunges, and performing agility drills. To challenge yourself further, you can even try yoga or tai chi for a greater balance and coordination workout.
When doing balance exercises, it’s important to focus on keeping your core engaged and being mindful of your form and body position. Start by challenging yourself with simpler exercises and gradually progress to more difficult ones as you become more comfortable. When using unstable surfaces like a bosu ball or balance board, be sure to practice caution and keep your movements slow and controlled. Balance training is a great way to strengthen your muscles and improve coordination and agility, so be sure to add it to your workout routine today!
