Exercise Ideas - Coordination

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I'm a bit of a fitness freak, have a gym in my house, I lift weights 3 times a week, hit the punchbag and play competitive football (soccer) with a local team, training twice a week. I also coach kids football for U8s and U10s
My wife loves pilates, yoga, boxing, and swimming.

My opinion is that vigorous exercise is better for health than steady state like jogging and walking, however it does depend on the persons body, their ability, and fitness level. Some people are non-responders to certain types of exercise, and the best way is to honestly try things out, and see what works best for each person. The exercise that he enjoys the most, the one that he will stick to, and will fit into your life without being a problem, is the best exercise to do. Any consistent exercise is better than going all out for a month and then stopping.

Yoga is excellent if you both enjoy it, and it's nice to do some exercise together.

He should try getting into the routine of lifting weights, it really does help everything, hormones balance out, stress reduces, increased muscles mass helps control weight, feeling good after workouts keeps a person happy. He doesn't need to do a body-building program like you find on websites or in magazines. A basic 30minute strength program focusing on compound movements works best, and is very easy to keep up every week.

Something like this can be done at home with minimal equipment:

Dumbell bench press - 4 sets of a weight that only allows between 5-10 reps}
Dumbell bent over row - 4 sets of a weight that only between 5-10 reps
A set of leg exercises like squats, farmers walk, or lunges using dumbells.

Three times a week, Monday, Wednesday, Friday will build some muscle, twice a week will maintain strength. Just leave a day in between workouts to do something else or rest. It doesn't sound like much, but it really is enough to build muscle and improve health in a steady progression. Overdoing strength training requires lots of calories, and it is very hard on the body for recovery. Lifting heavy weights, but only for a few simple exercises, and not too much in one day is ideal. It works for beginner weight lifters, I can explain in more detail if you wish, several people I know are using it, and it is working for them. Focusing of progression over time and improving his lifts is important, just going through the motions doesn't really do much. Nothing more manly than farmers walks

I love hitting a punchbag, but it can be a bit hard on the shoulders if done too much, there are workout programs, drills to listen to, if you want to follow someone. I like Bas Rutten's Boxing Workout Mp3/CD it is basically him shouting combinations to follow for 2 or 3 minute rounds. Can be used for shadowboxing or hitting the bag. Trust me, 6 or seven 7 rounds at full power and you are dropping

Swimming is great for everything, if you enjoy it and have easy access to a pool, make it a regular.

Calisthenics is also excellent for all round conditioning, again, try to make a routine that includes some form of progression, and goals to work towards. Pullups, pushups, planks, squats, jumping jack, dips, crunches situps, and some gymnastic movements.

TRX training is great fun, might be worth trying out if you can before buying a kit.
Buy the force:tactical kit for added manliness

Basically, try out a bunch of stuff for the next six months, have fun and enjoy trying different things, see what fits into your life the easiest, and can be maintained using time efficiently. Start to improve your diet towards your fitness goals at the same time.
You will start to see what you like and what you can keep up, listen to your body, it will tell you when it is not happy
You will probably start setting goals for yourself.

Just try to include a combination of strength, flexibility, and some light cardio each week.


Another option is to start doing a martial art, karate is great for all round fitness, krav maga is also a lot of fun, Tai chi is very good too. Where I live we have lots of mma, thai boxing and pencak silat