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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.

Sunday, June 26, 2016

How Long Should You Exercise?

Each day, you get up and do fifteen minutes of intense exercise. You go about your day feeling pretty good about yourself, knowing that you are doing what you need to do to ensure your continued good health. How disappointed and surprised will you be to learn that the fifteen minutes that you spend exercising each day isn’t doing you a bit of good?

how long should you exercise

What the Experts Say about How Long You Should Exercise

You can toss those eight minute miracle exercise programs. Medical research and science have proven that anything less than thirty minutes of exercise is essentially fruitless. You may get out of breath. You may sweat. You may feel like you’ve done some good – but in the end you haven’t. It is, however, better than doing nothing at all – you just aren’t getting the health benefits that you need from that small amount of exercise.

Understanding the 30-60-90 Rule

The 30-60-90 rule was established in 2005 by the United States Department of Agriculture and the United States Department of Health and Human Services. Based on this rule, if you are of average or normal body weight, you need thirty minutes of exercise each day. If you need to lose a bit of weight, you need sixty minutes of physical exercise, and if you’ve lost a great amount of weight, and want to maintain that loss, you need ninety minutes of physical exercise each day.

How to Get the Amount of Exercise You Need

First it is important to realize that the more muscle you build, the more calories you will burn. For each gram of muscle that you have, you burn ninety calories per hour – doing absolutely nothing at all. Of course, when you have more muscle and toss exercise in for good measure, you will realize even more health benefits.

Many people avoid exercise because they don’t have time to go to the gym or to a class each day, or even a couple of times a week. It doesn’t have to be this difficult to get the amount of exercise that you need. Take a look at your daily activities, and see what can be turned into beneficial exercise. For example, if you spend all day on your feet, make it a point to shift your weight from foot to foot, swinging your hips in the process, to turn this into a small bit of exercise.

Use time spent with family and friends to exercise. Instead of lounging in front of the television, take a walk together. You might also consider biking, bowling, miniature golf, or anything else that gets you on your feet and moving – and when you are on your feet, put a little kick in it to turn it into beneficial exercise.

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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.

Famous Bodybuilders