Being overweight or obese is a major factor why many men suffer from erectile dysfunction today. The obesity rate in the United States is on the rise, and different states (except Colorado and the District of Columbia) have a higher than 20 percent rate in 2009. The risks of obesity aren’t limited to erectile dysfunction; they can also include heart disease and failure, diabetes, and other chronic disease.
But you can make that big change today if you’re suffering from excessive weight. Following an exercise plan, in conjunction with eating healthy, is one key. The benefits of working out are wide-ranging – exercise speeds up your metabolism (helping you burn more calories even while resting), strengthens your cardiovascular system, and helps you to have better energy, toning, and self-image.
Here are two exercise types to incorporate in your routine:
- Cardio workout – These exercises elevate your heart rate and strengthen your heart, lungs, arteries, and muscle. They are also effective fat burners. Popular cardio exercises include walking, running, cycling, swimming, and even team sports such as basketball, soccer, and tennis. If you’re overweight or obese, start with low to moderate intensity aerobic sessions. Walking or cycling on a stationary bike is friendly for beginners. You can also do moderate intensity cardio 30 minutes per day, five days a week, to see improvements.
With a doctor’s approval, obese men can do cardio five times a week for 30-minute duration. You can also break it up into shorter, more frequent sessions. Start out by walking or using the treadmill – record your workout stats and measure your weight loss every week. Don’t be alarmed if you get weight fluctuations, since you might be building muscle mass in the beginning. Muscle, of course, weighs more than fat.
- Resistance training – This helps you build lean muscle and burn calories at the same time. It’s also an effective metabolism booster, helping you burn more calories even at rest. Do resistance training by lifting free weights, using weight machines, or using your own body weight for resistance. Some popular examples for men are push-ups, pull-ups, crunches, bicep curls, triceps extensions, and lunges. It’s best to ask a trainer or fitness buddy if you’re unsure of what do, because this will lessen your risk of injuring yourself.
Variety is very important, so combine different workout types in your routine, such as strength training, stretching, and high-intensity training. Before exercising, check with your doctor if you have certain conditions or restrictions. If you feel pain or extreme discomfort, stop exercising right away. Get a training partner or fitness coach to get or stay motivated.
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