Working out offers an array of benefits for both body and mind. However, men have specific needs in order to have a successful and enriching workout. Following are 5 essential workouts men need to adopt in order to stay in the best of health.
1. Resistance Training
Resistance training, also popularly known as strength training, helps build muscle and prevent chronic illnesses. It ensures stronger bones, increases elasticity of the muscles, boosts flexibility and is known to improve one’s mood. The American Heart Association recommends two or more sessions of resistance training per week.
Yoga is an ancient practice for physical and mental well-being. Increasingly, men too are reaping its rewards. While it may look a bit intimidating, yoga is an effective way for men to get their heart rates up, gain flexibility, improve posture and increase body awareness.
HIIT or High-Intensity Interval Training is an extensive series of short bursts of highly intense cardio activity. HIIT Maximizes one’s cardiovascular strength and decreases fat burning time substantially.
4. Circuit Training
Circuit training is a combination of aerobic, weight, and resistance training. The focus is on a series of workouts with quick shifts between them to keep the heart rate up. This builds strength and endurance, along with adding an aerobic component to the workouts.
5. Weight Training
Weight training is recommended for men as it may help to reduce obesity, improve physical function, maintain bone mineral intake and even prevent chronic diseases. It helps develop stronger muscles, which in turn gives you more strength throughout the day.
In conclusion, exercising regularly is essential for overall physical and mental health. The 5 essential drills mentioned above are recommended for men to achieve optimum results. Resistance training, yoga, HIIT, circuit training and weight training will all help build strength, stability, and flexibility.
So stay fit and active – there’s never been a better time to get serious about your health and well-being.
What exercises can men do to improve cognitive function?
1. Aerobic exercise: Aerobic exercise increases blood flow to the brain, which helps improve cognitive function. Aerobic activities like jogging, biking, swimming and walking have been known to help improve cognitive function.
2. Mind games: Puzzles, crossword and Sudoku, as well as other mental challenges, are great for helping to increase cognitive functions.
3. Meditation and mindfulness: Meditation and mindfulness practices have proven successful in increasing brain activity and various cognitive skills.
4. Social activities: Interacting with others can help to boost cognitive function and stimulate the brain. Activities such as going to support groups, engaging in conversations, or even playing board games are great options.
5. Brain-building apps: There are many apps that offer strategies and games to help improve cognitive functions like concentration, working memory, problem-solving and decision-making.
What foods help improve cognitive function in men?
1. Blueberries – Blueberries provide a range of antioxidant, vitamin, and mineral benefits as well as powerful brain protection.
2. Salmon – Salmon is full of healthy omega-3 fatty acids, which have been shown to improve cognition and reduce the risk of Alzheimer’s in some studies.
3. Nuts – Nuts are an excellent source of vitamin E and healthy fats, both of which can help improve cognitive function in men.
4. Whole Grains – Whole grains are a great source of carbohydrates and fiber, both of which help boost brain power.
5. Dark Chocolate – Dark chocolate is full of flavonoids, which are antioxidants that have been shown to have a beneficial effect on cognitive function.
6. Avocados – Avocados are packed with healthy fats, fiber, and B vitamins that help improve cognitive function.
7. Turmeric – Turmeric is a powerful antioxidant that can help reduce inflammation and improve cognitive function.
What supplements are best for improving cognitive function in men?
1. Omega-3 Fatty Acids: Omega-3 fatty acids are one of the best supplements for improving cognitive function in men. They are natural ingredients found in fish, nuts, and seeds that can improve the communication between neurons, enabling better brain function.
2. Acetyl L-Carnitine: Acetyl-L-carnitine is an amino acid that helps to protect the brain from oxidative damage, as well as improving neurotransmission and improving alertness and mental focus.
3. Ginkgo Biloba: Ginkgo biloba is an herbal supplement that can improve memory, reduce fatigue, and offer protection against age-related cognitive decline.
4. Vitamin B Complex: The B vitamins are essential for energy production, helping to keep the brain and body working optimally.
5. Phosphatidylserine: Phosphatidylserine is a brain nutrient that helps to support memory, concentration, and overall cognitive health.