Men: your fitness guide A review by the Australian Institute of Health and Welfare on the health of Australian men reveals that, even though approximately two-thirds of men participate in some form of sport or physical activity, around two-thirds of men are either overweight or obese. Being physically active not only improves mental and musculoskeletal health, it also helps to reduce major risk factors for poor health and mortality from all causes. So, if you’re going to participate in physical activity, you need to get the most out of it!
No more excusesIt’s pretty clear that men need to pay more attention to their health. We all lead very busy lives, but it pays to make time for physical activity. The importance of regular physical activity is well documented, it can affect the way you look and feel, so just do it – no more excuses!
Make the most of your physical activityWhile not all of you will aspire to become professional athletes, doing some physical activity is better than doing none. Once you’ve made the decision to invest in your own health, it’s important to make the most of your sport or physical activity. Planning your own personalised fitness guide, with appropriate preparation and recovery strategies, doesn’t have to be difficult; in fact, it can be quite easy.
Let’s break it down into 5 stepsPhysical activity involves mental and physical determination which rewards you with aerobic fitness, strength and flexibility. The beneficial effects are numerous and include cardiovascular health, muscle strength, weight loss or management, immune health, improved digestive function, maintaining a healthy mood and self-esteem.
- Step 1: Back to basics Get back to basics with a balanced healthy diet, 6-8 glasses of water daily, a good night’s sleep and maintain a healthy family-work life balance. This provides you with a solid platform to begin any physical activity.
- Step 2: Preparation Make sure you visit your healthcare practitioner (only 40% of men do), especially if you haven’t been for a while to get a full check-up and make sure you stretch before (active) and after (passive) physical activity, building up your activity levels gradually to reduce your risk of injury.
- Step 3: Planning Current physical activity recommendations include: 30 minutes activity on most days of the week or accumulate 2½ to 5 hours of moderate intensity or 1¼ to 2½ hours of vigorous intensity activity each week. Add muscle strengthening on at least 2 days.
- Step 4: Recovery Your body needs to recover after each physical work-out so that you’re ready for the next physical activity. Recovery gives you time to refuel glycogen (carbohydrate) levels in your muscles and liver, replace fluid and electrolytes lost in perspiration, make new muscle protein and repair existing muscle fibres and balance your immune system.
- Step 5: Adding value Adding a few supplements to your physical activity ‘adds value’ that helps support your body before, during and after physical activity:
- Magnesium supports energy production helping to relieve fatigue, helps relax muscle fibres and relieves cramps, aches, pains and spasms. Magnesium, in citrate or amino acid chelate form, provides a highly bioavailable form of magnesium.
- Bulgarian Tribulus is traditionally used to increase muscle strength and helps support men’s normal physiological functions, including sexual potency. Look for Bulgarian Tribulus standardised for the steroidal saponin, protodioscin.Bulgarian Tribulus is the only clinically trialled Tribulus.
- Rice Protein powder provides a low-allergy, complete protein, high in branched chain amino acids. Protein prevents muscle breakdown and damage and maintains muscle mass for increased strength. Rice protein supports performance, enhances recovery, increases fat burning and improves body composition.