A combination of aerobic and resistance training helps support men’s health and can be the best way to improve overall body composition – which means these types of workouts promote fat loss through calorie burning and help build muscle tone. Aerobic exercise helps strengthen the heart and control body weight, while resistance training builds muscle. There are plenty of other positive benefits of a cardio/resistance-training regimen, including improved hormonal response, better mood, more energy, increased sex drive and improved bone health. Set aside at least 30 minutes per day, five days per week to exercise.
Assess your physical health by visiting your doctor to determine your BMI, blood pressure and overall heart health before starting a workout regimen. This information will help you set a fitness goal. A goal could be to achieve a healthy body mass index (BMI) by losing 20 pounds in the next six months, for example.
Do a 30-to-60-minute aerobic workout on Monday, Wednesday and Friday. You can use any type of cardio exercise, including jogging, walking briskly, using the treadmill, elliptical training, swimming, jogging in place or similar types of exercise. The goal is to exercise at 50 to 75 percent of your maximum effort.
Perform a resistance-training workout on Tuesday and Thursday. A full-body, resistance-training workout could include pushups, squat jumps, crunches, supermans and biceps curls. If you don’t have dumbbells, use two one-gallon milk jugs filled with water for resistance. If you have access to weight-training equipment, even better. Use a variety of resistance exercises and change them up often. Do a total of three sets of each exercise. Do 10 reps for the first two sets and the final set until failure.
Experiment with different cardio and resistance exercises each week to keep your muscles from adapting to the same routine. This will also keep you from getting bored. Additionally, increase the intensity of each workout – duration, intensity level and/or resistance level – every two weeks to keep progressing toward your fitness goal. Just a small increase is all that's necessary, such as adding 5 pounds of resistance to your weight-training exercises, adding one level of resistance on the elliptical machine or adding two-to-three minutes to your workout time.
Pencil in your daily exercise at the same time each day so it becomes a normal part of your day-to-day activities
If you can’t set aside a 30-to-60 minute block of time each day for exercise, try to do it in 10- or 15-minute blocks throughout the day.
Don’t exercise on an empty stomach or without drinking water on hand during the workout.
Don’t get down on yourself if you miss a day of exercise. It happens to everyone, and it’s not the end of the world. Just get back into the groove the following day.