Keep muscles limber

As your age increases your muscles are not as supple as they used to be and you need to stretch for longer.

If you're under 40, hold your stretches for 30 seconds.

If you're over 40, hold them for 60 seconds.

As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.

Read more: http://www.menshealth.com/mhlists/100-best-fitness-tips/Keep_Muscles_Limber.php?page=1#ixzz2CO9Vf43q

100 Best Fitness tips

A great tip is an awesome thing. 

Whether it's an undiscovered restaurant, a sleeper stock, or a Sure Thing in the late double at Pimlico, savvy inside info imbues a man with confidence. 

Control. 

Strength.
Power.

Knowledge is power, baby.

It's also the secret to a powerful body, as you're about to find out. 

In our never-ending mission to get you in the greatest shape of your life, we've grilled the world's top experts and combed our own archives to find 100 perfect fitness training tips—small gems that will make a huge difference in any man's life.

Get ready: You're about to feel the power—and have the body to show for it.

Keep in touch with our tips by signing upto our emails promoting all the best tips and advice available to you.

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I'm going to start in the new year with goals

For those of us who fully intend to shelve health and fitness resolutions until the New Year, Jon Stratford, the head Royal Marine PTI for Ultimate Boot Camp, has some advice:

 



Be realistic. "If you wake up on 1 January with a hangover and a strong urge for a double espresso and a bacon sandwich, is this really the day to begin the 'first day of the rest of your life?' Start on the 2nd, instead, and use the 1st to finish up the stilton and the Quality Street and to clear the cupboards of any other tempting food that is not in keeping with your new regime!"
Set goals. "Spend some time formulating and writing down your health and fitness goals, ensuring they are challenging but realistic. Be positive and confident about your ability to achieve them."
Be patient. Fitness and weight loss don't happen overnight. That's why it is important to have a time frame for your goal. Set mini goals to work towards along the way - these give you something more immediate to aim for, and help you build confidence and faith in yourself.
Keep track. Keep a food and/or exercise diary to monitor your progress and help motivate you to stay focused on your goals.
Is Christmas a great time to exercise, or is it the one time of the year when it's OK to stay on the sofa?

Get fit, not fat, this Christmas

You don't have to pile on the pounds at Christmas, says Sam Murphy. 

Use the break in routine to get off the sofa and get active. 

Plus: top tips for new year health and fitness resolutions

"Many people fall off the exercise bandwagon at Christmas, or rule out the idea of getting into shape during the festive period, assuming there is no point in starting until the New Year," says award-winning fitness consultant Dean Hodgkin. "But given that one of the biggest barriers to exercise is lack of time, a break from the usual routine can provide the ideal opportunity to begin or maintain physical activity." Staying active over Christmas not only reduces your chances of gaining weight, it also helps energise you, reduces stress and gives you a break.
Original post
Sam Murphy
Guardian Friday 11 December 2009 10.00 GMT

Sports Fitness

Sports can be a great way to get in shape or stay that way. 
Having a specific goal can be a great motivator. 
Physically, you need strength and endurance. 
Your training will vary with your sport. 
You would not train the same way for pole vaulting as for swimming. 
You might, however, cross train. 
Cross training simply means that you include a variety of fitness activities in your program. 
Research shows that cross training builds stronger bones. 

Remember to listen to your body. 

If you frequently feel exhausted or you are in pain, you may be overdoing it. 
Injuries can be the result. 

Be sure that you use your body and your equipment safely. 

What you eat and drink is also important. 

Water is the most important nutrient for active people. 

Drink it before, during and after workouts. 

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