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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.

Wednesday, May 18, 2016

Is Sex a Substitute for Exercise?

Sex is an important part of any romantic relationship, and hopefully, you and your partner have sex on a regular basis. What many people wonder is if sex is a substitute for exercise. If you have sex can you skip the gym? If you and your partner are planning an evening of romance, can you skip your aerobics class?


Sex is Exercise

Because sex gets your heart beating hard, and it requires the use of so many different muscle groups, most people actually do consider sex to be exercise. Because of this, and for other reasons, they make it a point to have sexual intercourse several times a week. While it may be the most enjoyable type of exercise you ever do – unfortunately, it usually is not enough exercise to count.

Sex is Not Enough Exercise

While sex may seem like exercise, and it actually is a bit of exercise to an extent, it usually is not enough exercise. This is because it does not last long enough to be viewed as exercise. Proper aerobic exercise is defined as anything that keeps the heart rate up by a certain amount for a period of time not less than twenty minutes – and preferably for at least thirty minutes.

Unless you and your partner can keep the sexual activity up for a long enough period of time, sex will not be enough exercise to skip a workout in most cases. This is especially true if one partner is doing way more in terms of activity than the other, or in cases where the lovemaking is extremely slow in pace.

Can You Turn Sex Into Exercise

Sexual encounters with your partner could be turned into exercise – depending on how creative you want to get. You both have to be willing and able to keep your heart rates up for approximately thirty minutes, however, for it to actually count as exercise.

Naturally, you can also use sex as the opportunity to do interval exercises, but this will take the cooperation of both partners in order for it to be successful, enjoyable, and to actually count as exercise. Naturally, if you and your partner set out to make sexual activity an actual workout, this is entirely possible as well, and in this case, if you are successful in your intentions, you will find that sex is a substitute for aerobic exercise or interval exercises.

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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.


Tips for Bodybuilders

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.



Bodybuilding World

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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