By Dawson Fearnow
It’s not just a stereotype; men and women really do work out differently. While gym memberships are pretty evenly split (48 percent male and 52 percent female), only one-third of men participate in group exercise classes, while the male-to-female ratio is closer to 1-to-4 for popular options like Zumba and P90X, according to the latest consumer report from the International Health, Racquet & Sportsclub Association.
Men, meanwhile, are much more likely to focus on lifting weights and strength training, says Vincent Perez, PT, director of sports therapy at Columbia University Medical Center Eastside in New York in a recent Web MD article. “Men work out because they like to be bigger. Pecs, biceps, quads – men are after bulk.”
Not to say weight training isn’t important, but it can often lead to injuries from a lack of proper stretching. Even more damage comes from focusing too intently on just one aspect of health and fitness (like working out just the upper body muscles that everybody can see), which can lead to an unbalanced fitness routine and even prevent you from achieving your long-term fitness goals.
Here are four fitness tips from Corey Degenstein, Fitness Director at Gainey Village Health Club & Spa, that every man should incorporate into his regular workout routine, to ensure he is getting the most out of gym time.
Be Flexible
As mentioned above, men tend to avoid yoga/Pilates/stretching classes and head straight to strength training. But you’ll find that your workouts are actually much more effective, and recovery times shortened, if you do strength training followed by stretching your muscles. Even if you don’t have the time to take a full class, make sure you find the time for foam rolling and stretching key areas for even just a few minutes each time you work out. For men, special focus should be put on the hips, lower back, hamstrings, quads and chest.
Hidden Strength
Don’t forget to focus on the upper body muscles that you can’t see. Too many men simply concentrate on what they can see: chest, shoulders, biceps, triceps and abs. But focusing on areas such as the rotator cuffs and upper and mid back muscles can help improve poor posture, which is something most men suffer from thanks to hunching over smart phones, driving long commutes, and working desk jobs. Focusing on strengthening these areas will greatly benefit posture, especially combined with strength training such as rows, pull downs, pull-ups and YTAs.
Just Add Water
It sounds obvious, but drinking water on a regular basis is one of the most important – and most overlooked – parts of an effective workout. Not only will proper hydration help keep your energy levels up, but consuming lots of water helps the body with repair and rejuvenation, especially as we enter summer in Arizona.
Get Your Zzzzzs
It is critical to get a good night’s sleep both before a
nd after working out. Good rest is always vital, but as we age the body doesn’t bounce back as well as it used to from weekend bouts of activity. So getting ample amounts of sleep will help the body recover from exercise, as well as from that long night out overindulging.
For more information about Gainey Village Health Club & Spa, visit villageclubs.com or call 480-609-6979.
Dawson Fearnow is a marketing copywriter and an award-winning freelance reporter based in Phoenix. A longtime architecture aficionado, travel junkie and food fanatic, when he’s not crisscrossing the state in search of his next favorite dish, Dawson is daydreaming about scuba diving in far-away places. Read Dawson’s latest at fearnowink.com.
Find more health & wellness articles at greenlivingaz.com/health.
