Although it always seems like someone is willing to argue about whether a man or a woman is more comfortable or difficult in life, an area where men are at a disadvantage is at risk. heart disease. Yes; “Being a man” is one of the highest risk factors for heart disease, the leading cause of death in the United States. In addition, men over the age of 40 are at higher risk.
Before you start forgetting because your sex drive and age are out of control, the good news is that another significant risk factor for heart disease is a sedentary lifestyle. energy, which is the risk change that you can do something about. Regular aerobic exercise – with the goal of accumulating 150 minutes of physical activity a week – has been shown to reduce the risk of heart disease. Plus, with so many great options for aerobic exercise, most men can find some fun (or at least functional!) Cardio exercises. Need some inspiration and ideas for your cardio workout? Keep reading for an environment of the best aerobic exercise for men.
What is Aerobic Exercise?
Aerobic exercise is an exercise that stimulates the arteries and keeps your heart beating but acts “with oxygen.” In other words, your heart rate and breathing rate increase, but you do not breathe at all when you work out. Generally speaking, the aerobic area is 70-80% of your maximum heart rate.
For example, if your heart rate is 180 bpm, aerobic exercise occurs at a heart rate of 126-144 bpm. Although not all, you can increase your heart rate by using the formula ‘220 minus age in years.’
Benefits of Aerobic Exercise
Aerobic exercise has many health benefits, including the following:
- Lower blood pressure
- Improves heart and lungs
- Improves elasticity, capacity, and density of blood vessels
- Burn calories and promote weight loss
- Control blood sugar
- Increased HDL (“good”) cholesterol levels
- Lowers LDL (“bad”) cholesterol
- Improve sleep
- Reduces the symptoms of asthma
- Improve the mind
- Reduce stress
- Improves immune system
- Reduces the risk of lifestyle factors such as obesity, diabetes, and atherosclerosis
The Best Aerobic Exercises for Men
There is no “best” aerobic exercise for men; Instead, any type of physical activity that keeps your heart rate in the right place can help. That said, it is recommended to differentiate the type of aerobic exercise you do to prevent excessive injuries and power ups. It is also a good idea to do aerobic exercise using different muscles. For example, cycling with a swimmer is a better way to strengthen your legs, arms, and core than cycling with a swimmer. go up the stairs.
Walking is the simplest aerobic exercise, but that does not make it bad. Depending on your fitness level, walking at leisure may not be strong enough to keep your heart rate high enough to receive aerobic exercise, but walking at a brisk pace or climbing is a double standard. a great way to encourage effort. You can consider wearing a heavy jacket or carrying a heavy ball. If you are not walking on a treadmill where you can check your heart rate, consider wearing a workout or heart rate monitor to ensure that you push yourself. enough to get a good aerobic performance.
Hiking is the mainstay of hiking in the wilderness, but often it is better for aerobic activities because of the terrain of the land. Again, wearing a pack can provide extra energy as well as the calories you will burn on your walk.
Whether you slip on a stair climber exercise body or head to a local stadium or skyscraper to hoof it up a real staircase, stair climbing is a great way to catch fire Boost your heart rate and get an aerobic workout. You will also strengthen your glutes, quads, hamstrings, calves, and core. Consider wearing a heart rate monitor to make sure you are in an aerobic area because the lift can push you to the highest point of the heart.
Elliptical machines are one of the most popular forms of cardio exercise equipment because they have many benefits of running while minimizing the impact on your joints. You can adjust the intensity and intensity to differentiate your workout and attack your body when your body is strong. Be sure to use an elliptical machine with moving arms to ensure you get your heart rate moving into the aerobic area and get a full body workout.
Although we usually do not have easy access to the boat on the lake or river, you can get a very good aerobic performance of the rowing machine. Rowing is said to use 86% of the muscles in your body, so it is good for the whole body to strengthen the function as it is aerobic or cardio.
Jogging and running are one of the best aerobic workouts for men because they get your whole body working and have repeated demonstrations to improve the health of your heart and lungs. , reduces the risk of various diseases in life, improves mood, and promotes weight loss. Walking is easy, with minimal access as long as you can get into a running shoe and the safety, hiking, trail, or treadmill.
Riding a bicycle
Cycling can be used in a variety of ways, from mountain biking and outdoor cycling to racing and indoor cycling. No matter how you pedal, cycling is a fantastic low impact aerobic exercise for men. It strengthens your heart, lungs, and entire lower body, and you can easily differentiate between your routine, your workouts, and your fitness profile.
Cross Country Skiing and Snowshoeing
If you live in cold, snowy winters, make Mother Nature your place of work with aerobic snow sports such as cross-country skiing and snowshoeing. Cross-country skiing is less impactful, the whole body works since you also rely on your upper body to support you forward with the ski poles. Snowshoeing can be done with or without poles but is a great way to get your heart rate and lungs panting.
Exercise activities such as jumping jacks, mountain climbing, burpees, body weight squats, and push-ups are great ways to keep your heart rate up and your blood pressure up. Completing calisthenics in one cycle – one to another with minimal rest – is the best way to keep your heart rate up throughout the period of exercise.
It is important to remember that for a true “aerobic workout,” you do not want to work out as much as you would during a long-term exercise (HIIT). Aerobic exercise is generally considered to be capped at about 75% of your maximum heart rate. In addition, you work more in the anaerobic area, as seen by the olfactory bulb, or “lack of oxygen.” For aerobic exercise, make the effort more mediocre and consistent.
Jumping rope is a very good cardio activity. It can be very strong and can cause your heart to beat out of the aerobic area if you push too fast. However, if you jump rope at a moderate rate, you will collect all the bone formation and strength of the jump rope along with the cardiovascular benefits of aerobic exercise.