Transitioning from Youth to Middle Age: The Importance of Targeted Exercise for Men Over 35
As men transition from youth to middle age, subtle signs of physical decline may begin to manifest. These can include decreased stamina, reduced muscle strength, and diminished lung capacity. Therefore, men aged 35 and above should consider implementing a targeted exercise regimen to counteract these changes.
Weighted Leg Kicks
Practice Method:
1. Begin standing upright, with one leg as your support leg (those with weaker physiques may hold onto a support). Attach a sandbag or similar weight to the calf of the other leg. Perform a forward kick, ensuring the kicking leg forms a right angle with your torso. Repeat this movement 5–10 times, then switch legs.
2. For the second variation, maintain the same starting position, but instead of kicking forward, kick sideways. Aim for a greater range of motion with each kick. Perform 5–10 repetitions on each side, alternating legs for a total of 3 rounds.
3. In a third variation, sit on a high stool with your feet hooked onto dumbbells or weighted objects. Keep your upper body slightly bent forward, hands resting at your sides. Allow one leg to hang naturally while performing leg bending and stretching with the weighted leg. After 10 repetitions, switch to the other leg, alternating for a total of 3–4 sets.
Requirements: Ensure your kicking legs remain straight without bending the knees, and that your upper body remains still. During the leg bending and stretching, keep your upper body steady, using the knee joint as the pivot point for motion.
Abdominal Leg Raises
Practice Method:
Lie supine on an inclined board with your arms extended and gripping the supports behind your head. Keep your upper body still while raising both legs straight up, aiming to bring them close to your chest before lowering them back down. Repeat this exercise steadily.
Requirements: The angle of the incline should be adjusted based on your fitness level—steeper for those with greater waist and abdominal strength, and gentler for those with lesser strength. Make sure your legs remain straight; do not bend the knees. Lower your legs slowly to stretch the abdominal muscles. Aim for 10–15 repetitions per set, resting for 1–2 minutes between sets. Aim to complete 2–3 sets per session, 2–3 times a week.
Effects: This exercise enhances waist and abdominal muscle strength, expands the chest region, and boosts respiratory function.
Supine Crunches
Practice Method:
Lie flat on your back on the floor or a bed, legs extended and close together, with arms stretching straight back. During the crunch, simultaneously lift your legs and arms, drawing them toward the center of your body. Use your hips as a pivot point to fold your body, then return to the starting position. Repeat this movement continuously for 10–15 times, performing 2–3 sets, and aim for 3–5 sessions each week. This can be done first thing in the morning or following other workouts for supplemental exercise.
Requirements: While performing the crunch, ensure your limbs stay straight and do not bend the knees. Both arms and legs should move together; maintain a synchronized motion. Inhale while lifting, and exhale while lowering your legs. Do not intentionally hold your breath. If coordination is initially poor, it's acceptable for your limbs not to move simultaneously or for the contraction angle to be shallow. With practice, your performance will improve.
Effects: This exercise increases core strength and enhances overall body coordination.
Incorporating these exercises into your routine can greatly benefit men transitioning into middle age, helping them to maintain vitality and overall physical health.