Physical Fitness For Men

Physical fitness for men is evaluated in three areas: strength, endurance and flexibility. There are several nationally recognized organizations who have accepted benchmarks of physical fitness tests in these three areas. The President’s Challenge Adult Physical Fitness Test is one nationally recognized test. Another nationally recognized test is the Annual Physical Fitness Test, which is administered to test the physical fitness of fire fighters and marine cadets.

The President’s Challenge Adult Physical Fitness Test incorporates three different events, to test the level of a man’s physical fitness. The first event is a mile and a half walk/run or a 500 yard swim, which tests cardiovascular endurance. The second event is reaching or surpassing a benchmark, for a number of correctly performed sit-ups, in a prescribed amount of time. The third event is reaching a benchmark, for a number of correctly performed push-ups, in a prescribed amount of time. These benchmarks differ depending on a man’s age. Each test has a rubric for scoring one’s performance and the implications the score has for one’s level of fitness.

A man has a variety of options when choosing a location to have his fitness levels tested. If a man lives in town where there is a good local gym, a personal trainer who works at the gym, and is trained in administering physical fitness tests, would be able to administer an appropriate test for him. He may even be able to find a trainer at his local YMCA, who could administer the test.

On a yearly basis, during his physical exam at his doctor’s office, a man could request that the doctor test his cardiovascular strength, using an EKG. The doctor could also run blood tests to determine his blood cholesterol levels and pre-disposition for diabetes, as well as determining a man’s blood pressure. It is important for a man to test his physical fitness levels on a yearly basis, so that he may be proactive in both maintaining and enhancing his physical fitness levels.

Men who are considered fit will have a good baseline of fitness health in all three areas of endurance, strength and flexibility. For example, a man between the ages of 20 and 50, is expected to be able to run 2 miles in the range of 8 to 17 minutes. The time benchmark changes as the man ages, but this is the generally accepted range. In two minutes, a man is also expected to perform 19-81 push-ups and 29-98 sit-ups, again depending on his age. His medical profile is also an important factor in determining physical fitness, as is his mental health.

In order to maintain a good level a fitness throughout a man’s life time, the general recommendation is that a he engage in 30-90 minutes of moderate to vigorous physical exercise, most days of the week. As a man ages, it also becomes important that a man participate in some weight-bearing exercises, in order to maintain his muscular strength and bone density and to protect him against serious injuries from falls. Some good exercises to enhance balance are yoga and tai chi. As we age, our ability to balance well becomes less sharp than when we are younger.

So, balancing exercises are very beneficial during our later years. A good sleep regime also enhances a man’s immune system, increases his energy levels and enables him to concentrate better and handle stress more easily.

Diet is also a crucial component in maintaining optimal health. A man should avoid too much salt in his diet as well as saturated and trans fats and white sugar. The USDA recommends that a man eat a diet of low-fat or no-fat dairy products, lots of fruits and vegetable, lean meats, poultry and whole grains. It is also important for him to avoid too many processed foods and foods with a substantial amount of chemicals and preservatives.

By eating a healthy diet, and by participating in a variety of physical activities, a man develops and maintains good physical fitness in all three categories of strength, endurance and flexibility. Depending on the exercise activity in which he participates, he will also stay active and connected to other members of his community, which is a core component of good health.

There are many different benefits to being fit. For instance, through strength training, his bone density and muscular strength will be improved, which will help him with the tasks of daily life and protect him from bone fractures as he ages. A man’s risk of heart disease will be lowered as will his risks of prostrate and colon cancer, diabetes and hypertension.

A fit man will feel better and be able to concentrate and handle stress more easily. His outlook on life will be more positive and his risk of depression will be lowered. If he chooses to engage in an exercise activity with other community members, such as playing baseball or football, he will stay more socially connected, which will also create a sense of well-being.