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Putting the fit into fitness
In today's world, especially in the gay community, image is everything.
Everywhere you look, toned bodies of gorgeous men fill shop fronts, are splashed across magazine adverts, and stare at you from the side of double-decker buses. With the pressures of work, keeping fit and eating healthily can easily take a back seat.
Studies and recent figures, however, reveal the harsh reality of not paying attention to your health. 46% of the UK male population is overweight or clinically obese with the numbers rapidly increasing. Specialists have attributed the high levels of obesity to heavy alcohol consumption and the increasing fast-food culture.
London Gay Man has put together a comprehensive fitness guide, explaining the four primary elements of fitness that should be incorporated into your weekly programme. This guide is meant for all levels of fitness and the perfect way to maximise all-over body health.
Aerobic Fitness
Aerobic exercise is the cornerstone of most fitness programmes and the key to life-long health. The repetitive use of large muscles makes your lungs and heart work more efficiently, and you'll burn calories. Try walking, jogging, swimming, cycling, dancing, water aerobics, and even gardening and housework. Aim for at least 30 minutes, five times a week.
Muscular fitness
Regular strength training will increase body fat, increase lean muscle mass and help burn calories. It will also boost stamina and power, increase bone density and protect joints from injury. Try the resistance machines at your local gym or create your own workout at home; use hand weights, a resistance band and even your own body weight for press-ups, lunges and squats.
Stretching
When you perform aerobic activity or strength training, your muscles contract and flex. In order to balance your programme, ensure you stretch these muscles after exercise to increase flexibility and the range of motion of your joints. Regular stretching can also relieve stress and improve posture so you may want to incorporate it into your daily routine; when you wake up in the morning or before you go to bed. Perhaps join a local yoga or Pilates class.
Core stability
The muscles in your abdomen, lower back and pelvis, known as your core muscles, support, balance and stabilise your entire body. This strong foundation improves posture, supports limbs and muscles and protects you from injury. However, doing 100 sit-ups every morning is not going to give you the benefits you need. Vary the exercises and keep the movements slow and controlled. Try the plank position and leg extensions, or use a balance ball. Yoga, Pilates and Tai Chi also train you core so investigate local classes.
By incorporating aerobic fitness, muscular fitness, stretching and core stability into your weekly health plan, will boost your overall health and will definitely pay off in the future.
