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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, September 3, 2012

The Big Chill

Nothing beats fresh food, but let's face it: as winter settles in, frozen meals tend to creep onto our grocery lists. Don't fret entirely. According to the UK-based Institute of Food Research, fresh veggies can lose up to 45 percent of their health-enhancing nutrients the minute they're picked, so whether they're frozen when harvested or sold fresh, the benefits are essentially the same.

You know you need to brush and floss two to three times a day to protect your pearly whites, but scientists are now beginning to understand how your diet can fight cavities and build strong teeth. Nibble on these foods daily for a truly healthy smile.

Apples
The tart fruit increases your flow of saliva, rinsing away bacteria and keeping your mouth moist.

Soya and eggs
Protein-rich foods replenish cells, which helps keep blood flowing to the nerve endings inside your teeth.

Carrots, celery and bell peppers
Crunchy vegetables cleanse and stimulate your gums. They also contain vitamin C, which regenerates collagen, the basic ingredient of gum tissue.

Dark chocolate
Recent studies show that the sweet stuff contains chemicals that fight plaque build-up (but go for at least 80 percent cocoa, or the added milk and sugar will negate the effect).

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


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Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



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Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

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