5 Fitness Tips for Men in Their 30s

fitness 30s.jpg

As we grow older, we have to pay attention to many things to keep ourselves healthy. We have to care about our diet, alcohol intake, sleep, and of course – exercising. At that age, people are starting to have families and balancing business and private, family lives is not an easy feat. You drive your kids to school and you surely want to devote some hours to them when you get back from work. Try to wedge some fitness time in that busy schedule and to also make it count! Here’s what you can do to get the best out of your exercises and also save some of your valuable time.

Consult a doctor about your lifestyle habits

Why is this important and how is it related to fitness? Well, some lifestyle habits can cause health problems. This is especially true of substance abuse – like alcohol and tobacco, to name but two. When your doctor monitors your body mass index, they can determine your chance of developing some diseases. You should come up with a fitness plan with that analysis in mind in order to prevent obesity and heart disease. Fitness should help you stay healthy, not just get fit, so use this chance to ask your doctor how to combine that with your eating habits to maximize the effects.

Don’t neglect stretching

fitness 30s.jpg

We spend a lot of time sitting at work and at home, so our body gets stiff. Even if we work out, our range of motion decreases over time and we usually don’t pay much attention to it. Stretching before the workout reduces stiffness and increases range of movement during exercising. It is also important to stretch to avoid muscle injuries, as tight muscles are prone to that. Flexibility also improves your posture and it helps you relax and release tension. If you have some spare time, consider taking a yoga class; if not, you can just do some exercises at home, or even at work.

Should I lift weights in my 30s?

There are many age-related health issues we are anxious about. Some of them are changes in our articular cartilage, which can lead to joint injuries and diseases, as healthy cartilage in our joints makes it easier for us to move. Weightlifting seems like a daunting task to a lot of people, but there are exercises with a wide range of movement which train our joints, so it’s worth giving it a try! Although, you should decrease training volume as you get older by removing single-joint exercises to minimize joint stress and fatigue. Weightlifting also helps you recover your testosterone levels which begin to drop at this age, which, among other things, affects your muscle mass and bone strength.

Prevent age-related muscle loss

off the mrkt.jpg

The decrease in testosterone levels affects the stimulation of muscle protein synthesis to protein, insulin, exercise, and amino acid, which contributes to the decline in muscle mass. The key regulator is daily nutrient intake, and in case you’re too busy to spend hours shopping at markets, you can buy good nutritional supplements online. This is especially important if you’re on a calorie-restricted diet, as it will help you catch up on nutrients while still losing weight.

Exercise before going to bed

Getting enough sleep is really important to let your body rest, so it would be ready to get you through the day tomorrow. Consider doing some simple weightlifting moves about 30 minutes before going to bed, as it can increase your resting metabolic rate for some hours after the exercise. Also, when we sleep we produce growth hormone which helps us build muscle. So, good quality sleep lets the muscles you worked on during the day repair and build up when you’re asleep. Adequate sleep will also motivate you to stick to your exercise plans the next day.

Time management in our 30s is essential to our accomplishments and happiness, and there are alternatives if you can’t spend much time at the gym or yoga class. Try working out at home, there are plenty of calisthenic exercises which require no equipment and you can still build some muscles. You can also do yoga at home, or try some meditation exercises. It will help you relax and improve your posture and flexibility. Invite your family to join you, as you can spend some time with them while also working out.

Have a listing you think should be featured contact us or email at Jeremy@offthemrkt.com to tell us more! Follow Off The MRKT on Twitter and Instagram, and like us on Facebook.

Hearst launches new fitness app - All Out Studio

MainScreen.PNG

Hearst Magazines launched today All Out Studio – a new fitness app and OTT streaming platform with more than 35 hours of premium video content from Hearst’s premier health and wellness brands including Men’s Health, Women’s Health, Runner’s World, Prevention and Cosmopolitan.

The membership-based platform, launching on July 11, will be available to consumers through a mobile app on iOS and Android devices as well as on Apple TV; with Roku and additional OTT streaming options rolling out later this year.

For $100 per year (or $15 per month), “All Out Studio” users will have access to results-driven fitness programs created by more than 25 expert trainers, including Don Saladino, Hannah Eden, Eric Leija, and Men’s Health Fitness Director Ebenezer Samuel. Backed by the authority of the world’s largest and most-trusted media brands in the wellness space, app users of all fitness levels can choose from a variety of workout programs – “Superhero Shred,” “Kettlehell,” and “Amped,” among others – designed to transform and enhance physical health.

Of the launch, Hearst Magazines Vice President of Consumer Products Sheel Shah said, “Consumer appetite for on-demand video is at an all-time high with more than 70% of our audience asking for guided workout programs. In the fitness space, there is currently no platform that offers the variety of content and level of programming that we can provide through our media properties. We are excited to offer readers an action-oriented extension of the brands they love in a format that makes fitness accessible wherever they are.”

“All Out Studio” will launch with 15 full training programs, with new content continuously added to the platform.

Users can download the app on iOS, android, and AppleTV or visit AllOutStudio.com to for more information.

 

Have a listing you think should be featured contact us or email at Jeremy@offthemrkt.com to tell us more! Follow Off The MRKT on Twitter and Instagram, and like us on Facebook.

5 Health Check-Ups You're Missing Out On

It doesn't matter what age you are; you're always going to worry about your health. Those in their teens and Twenties worry a little less about it, but if you're noticing that you've hit 30 and you're suddenly concerned about your health, you're not alone. Younger people worry less because they believe that they're invincible - it's a mortality thing. However, if you find that you're really wondering how healthy you really are, perhaps it's time to see the doctor and get a checkup.

pexels-photo-1919236.jpg

There is a range of health tests that we all need from time to time, from hearing tests as standard to the eye tests that we all need to take when our eyesight gets bad. But did you know that there is a range of other tests that we should be looking at taking to check on our health? Let's take a look:

Blood Pressure Tests

There is a difference between high blood pressure and low blood pressure, and it's ideal for your blood pressure to remain in the normal range so that you don't encounter subsequent health issues. A blood pressure test is painless, with a cuff fitted to your upper arm, inflated until tight and then released. This allows your doc to know whether there is another issue going on - and be ready just in case!

Bowel Cancer Screening

While screening for bowel cancer doesn't always lead to a diagnosis, it can detect possible issues before the symptoms begin. You'll need to use a testing kit called a Fecal Occult Blood Test (FOBt), and this can collect stool samples over a few days, and then they are sent off for testing. Mostly, screening is done for those over the age of 60, but if you are concerned, speak to the doctor.

Breast Screening

Most experts agree that regular breast screening is an essential part of life for a woman, and the earlier an issue is found in the breast, the better chance of overcoming it. You'll have a mammogram performed, where each breast is x-rayed. It's an essential screening because 1 in 8 women are diagnosed with breast cancer in their lifetime. Regular screenings should take place from the age of 50.

Smear Tests

Another one for the women! Cervical screening is another way to check for abnormalities that could develop later on. It's an important test that needs to take place, especially as women all over the country are diagnosed with cervical cancer every day. Women should ask their doctor about cervical screening when they become sexually active.

Cholesterol Test

Cholesterol is fat that is carried around the body via the blood. When cholesterol levels are too high, the build up in the arteries can increase the risk of heart attack or stroke, and with testing, the doctors can ensure that you are on the right diet and taking regular exercise. It's essential to take note of any issues you may be experiencing so that you can let your doctor know.


Have a listing you think should be featured contact us or email at Jeremy@offthemrkt.com to tell us more! Follow Off The MRKT on Twitter and Instagram, and like us on Facebook.

Why Oil Is Your Friend This Summer

While during the summer the last thing you may want is more oil, on your body but as studies have shown oil in the summer won't make you break out like when you were a teen. While we all want that dewy look, many are going for anything to make us look matte, while we may melt running inbetween meetings. What we've learned is that as long as you nourish your skin and use a lighter oil than you would in the winter you'll be glowing through fall.

Ahead, are our favorite oils for summer.

Start with a cleanser from AMOREPACIFIC this effectively cleanses the skin without depleting the skin's own protective barrier. This can be used a makeup remover as well, as it transforms into a silky emulsion when water is added, rinsing perfectly clean with no oil residue. Reviews have said it's ". The luxurious quality and scent make me feel like I'm at the spa."

Peter Thomas Roth Rose Stem Cell Bio-Repair Precious Oil SPF 15 - A luxurious, soothing and nurturing oil with sheer SPF 15 sunscreen, one of the first of its kind. Cutting-edge plant biotechnology isolates and replicates the perfect rose stem cells for maximum anti-age repair. A precious bouquet of six rose stem cells and six rose extracts are blended with natural oils to help repair and prevent the signs of aging while nourishing, soothing and calming skin. Sheer, broad-spectrum SPF 15 sunscreen helps protect from UVA and UVB damage. Absorbs quickly, imparts a radiant glow and leaves skin silky soft, smooth and youthful-looking.

Moroccan Elixir is a beauty company that carries handmade organic argan oil and cactus oil from Essaouira, Morocco. The elixir that uses Vitamin E forms a protective layer insulating your skin and hair from thermal heat produced by the sun. By protecting skin and hair, you can help prevent wrinkles, sagging skin, and hair breakage for both men and women. Theargan oil is non-greasy and does not clog up pores. Instead of packing countless beauty products, Argan Oil is a powerhouse product that fights multiple signs of aging, moisturizes every skin type, and is a wonderful face primer for makeup. It’s great for men as well who need a little TLC for their beards!

Afraid of age? So are we, that's why we use Merle Norman Anti-Aging Complex Emulsion Dry Oil Serum. Perfect for hot and humid summer weather, this ultra -lightweight, silky dry oil serum blends beautifully onto skin and begins absorbing on contact. Because of its dry oil texture, there is no greasy residue, making it ideal for those who have oily skin or are exposed to the humidity. It provides immediate hydration for a radiant glow as well as long-term hydration by increasing or decreasing the number of drops you use based on your skin’s hydration level each day, this anti-aging serum will help improve skin texture, firmness, elasticity and suppleness.