The Importance of Exercise for Men at Age 35
At the age of 35, men are often at their peak, with aging seemingly far on the horizon. However, this period marks a crucial transition from youth to middle age. Subtle signs of physiological decline, such as decreasing stamina, reduced muscle strength, and diminished lung capacity, may start to appear. Therefore, men should begin to focus on targeted exercise routines to maintain their physical well-being.
Exercise Prescription 1: Leg Raises
How to Perform the Exercise: Begin by lying on a slant board with your arms extended. Grip the support behind your head, keeping your upper body stationary. With your legs straight, lift them towards your chest while maintaining a controlled motion. Lower your legs slowly, pausing just before touching the board, then repeat the lift. Aim to bring your legs as close to your chest as possible with each repetition.
Requirements: Adjust the angle of the slant board according to your fitness level. If your core strength is relatively good, you can set a steeper incline. Conversely, a gentler slope is recommended for those with lesser strength. When performing the leg raises, keep your legs straight and avoid bending your knees. Lower your legs slowly to stretch your abdominal muscles effectively. Perform 10-15 repetitions per set, resting for 1-2 minutes between sets. Aim for 2-3 sets and practice this exercise 2-3 times a week.
Exercise Prescription 2: Sit-Ups
How to Perform the Exercise: Lie flat on the ground or on a bed with your legs extended straight and close together, and your arms stretched above your head. As you perform the sit-up, raise your legs and arms simultaneously, bringing them towards the center of your body. The motion should resemble folding your body at the hips, and then return to your starting position. Repeat this exercise for 10-15 repetitions, completing 2-3 sets each time, and practice 3-5 times a week. This can be effectively done after waking up or as a supplementary exercise following your main workout.
Requirements: When performing the sit-ups, ensure that your limbs are straight throughout the movement. Avoid bending the knees; all movements should be simultaneous rather than sequential. Inhale as you fold up and exhale as you lower your legs. Do not hold your breath intentionally. Initially, your coordination might be less than ideal, which is perfectly normal. With time, your movements will become more synchronized.
Benefits of These Exercises
Incorporating these exercises into your routine can significantly enhance your core strength and improve overall body coordination. As men transition into their middle years, maintaining muscle function and physical capability is paramount. Regular engagement in these targeted exercises can help stave off the gradual decline in physical abilities that often accompanies aging.