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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.

Thursday, March 31, 2016

Best Exercises for Asthma

You may even think that you need to avoid exercise. This is a mistake – everyone needs exercise, and you simply need to know the best exercise for asthma patients.

asthma exercises

Management of Your Asthma


Before you start seeking out various exercises or activities that you can participate in, it is vital that you learn how to manage your asthma, and get it under control first. You should work with your doctor on this. He or she should prescribe medications that will help a great deal, and you may be advised to avoid certain foods and other triggers.

Additionally, your doctor should prescribe you an emergency inhaler, which should be with you at all times – especially when you are participating in physical activity. Your doctor may even suggest that you use an inhaler right before you start doing any type of physical activity to prevent an attack. Once your asthma is well controlled, you are ready to start getting some exercise.

The Best Type of Exercise for Asthma


The best types of exercises for people who have asthma are the ones that have periods of activity and periods of rest. One example of this is baseball or volleyball. Exercises or activities that involve constant exertion are not always ideal for people who have asthma.

One exception to this rule, however, is swimming. Swimming usually isn’t a problem for people who have asthma because of the moist environment – especially in a heated pool, or outdoors on a warm day.

Make Exercise Fun and Safe


As an asthma patient, you are not free to just start exercising without a bit of planning. For example, you need to warm up, and cool down after physical activity. You may need to take time to use your inhaler before activity. If you are outdoor in cold weather, and exerting yourself, this could easily lead to an asthma attack, so you may need to wear a mask. There may be other factors that apply to your specific case, and other specific precautions that you need to take based on that. Be sure to discuss exercise and physical activity with your doctor first.

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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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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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