Man on Mat
© Natural Health/Weider Publications. All rights reserved.
You might benefit from "softer" forms of fitness
By Tom Weede
In just about any gym, you'll find most guys clustered around the dumbbell racks and bench press machines. If a workout doesn't involve iron, pain, and sweat, they're not interested.
"A lot of men think that to exercise, you must strain and grunt in a competitive environment — and if you're not completely exhausted and semi-injured afterward, then you haven't done anything," says John Capouya, author of Real Men Do Yoga: 21 Star Athletes Reveal Their Secrets for Strength, Flexibility, and Peak Performance.
Indeed, men make up only about 24 percent of all health-club yoga participants. But if you're skipping such "alternative" fitness activities, you're missing out on myriad benefits like stress reduction and a better mind-body connection. In addition, yoga can help attenuate the effects of delayed onset muscle soreness, the pain that sets in after doing a new physical activity — or from pumping a lot of iron.
"If you alternate yoga workouts with weight workouts, you'll find that yoga can lengthen and loosen muscles so they can be contracted even more fully," explains Capouya. "And runners can benefit from positions like Downward Facing Dog, which really gives you a good hamstring stretch."
Another fitness activity you've probably avoided is Pilates. That's a bad move. Pilates builds muscle endurance in the limbs as well as the core. "It's smart fitness," declares Elyse McNergney, who trained former major league pitcher Orel Hershiser in the technique and penned IMX Pilates for Men: The Total Solution for Strength, Flexibility, and Power. "You're getting multiple benefits from one workout." For example, the practice is ideal for golf, a sport that puts rotation demands on the spine.
In China, it seems like half the country starts its day doing tai chi. Performing these choreographed, flowing movements improves balance, coordination, and more. "It pulls your focus more inward," says Jon Giswold, author of Beyond Basic Training: Fitness Strategies for Men. "And I think men, versus women, have a harder time going into that inner personal space."
Below is a sampling of some male-friendly options for alternative fitness. If you're doing them right, they'll give you a heck of a workout. Look for beginner classes and take things slow. As Capouya notes, "The good news about starting out is you can see yourself progress in leaps and bounds."
THE FELDENKRAIS METHOD — An instructor verbally guides a student through a series of movements designed to help promote awareness, flexibility, and coordination. To find a teacher, visit feldenkrais.com.
IMX PILATES — This variation melds the Pilates focus on muscle toning and lengthening with resistance work and plyometric jumps for a more athletic routine. To find instructional videos and training locations, visit imxpilates.com.
BIKRAM YOGA — Once you're comfortable with the yoga vocabulary (Iyengar classes are ideal for this), turn up the heat with Bikram yoga. Done at a room temperature of 105 degrees, this rigorous style allows for deeper stretching. For a certified instructor, visit bikramyoga.com.
FORZA — Using mock swords, Forza combines Kendo and Aikijujitsu, two Japanese fighting methods that hone concentration and agility. Classes are taught at Equinox Fitness Clubs and Reebok Sports Club in New York City, or do it by the book with Ilaria Montagnari's Forza: The Samurai Sword Workout.
© Natural Health/Weider Publications. All rights reserved.
