Men's Articles

Exercise Dos And Don'ts


Do

  • Drink plenty of water before and after exercise to make up for the sweat you lose.
  • Wear loose-fitting clothing made of light-weight fabric such as cotton.
  • Cover your head with a light-colored cap when it is sunny.
  • Slow down your pace and decrease the intensity of your exercise on hotter days.
  • Exercise in a shaded area if possible.
  • Slow down your exercise pace, or stop and rest, if you experience headache, nausea, faintness, fatigue and breathlessness.

Don't

  • Take salt tablets.
  • Drink too much isotonic "energy" drinks. Reserve these for very strenuous exercise when you have sweated more than normal.
  • Exercise if you arc not feeling well, for example, if you have a cold or fever. Take a rest until you have completely recovered. When you resume exercising, start gradually.
  • Suddenly increase the amount of exercise you do. Too much, too soon is a sure way of picking up an injury.

Caution

If you are over 35 years old, or if you know tbat you have a medical condition that may interfere with your participation in a physical exercise, check with your doctor first before beginning your exercise programme.

What Kind Of Exercise Should I Do?

There is a wide range of activities to choose from. Many of these offers a good balance of benefits such as aerobic fitness, flexibility, muscle strength and endurance. More importantly, it should be something you enjoy.
Activity Aerobic Fitness Flexibility Muscle Strength Muscle Endurance
Aerobics **** **** *** ***
Badminton **** *** **** ****
Basketball **** **** **** ****
Golf * ** *** ****
Hockey *** ** **** ****
Jogging **** ** *** ****
Rowing **** *** **** ****
Soccer **** ** **** ****
Swimming **** *** **** ****
Squash **** **** *** ****
Table-tennis * **** *** **
Weightlifting ** * **** ***

Excellent Gains **** Moderate Gains *** Some Gains ** Very Limited Gains *

Plyos For Power

Play bigger this summer. A plyometric move for your shoulders can add power to your swing, stroke, or spike. Researchers at the University of Wisconsin at La Crosse found that six weeks of upper-body plyometric training can increase shoulder and arm power by 14 percent. Study author Thomas Kernozek, Ph.D., suggests this exercise for your rear deltoids, rotator cuffs, and triceps:

Stand with your right side toward a wall or vertical trampoline. Hold a small weighted plyometric ball in your right hand in front of your left shoulder, with your arm bent and palm forward. Toss the ball by extending your arm straight toward the wall, catch it with the same arm straight, and repeat. After a set, switch sides.

 

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