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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.

Friday, October 5, 2012

Dietary Patterns and Physical Activity Effects on Insulin Resistance

Healthy dietary patterns, including the low glycemic index diets and Mediterannean type diets have received much recognition over the past few years for their association with substantial health benefits. A cross-sectional study evaluating plasma markers and dietary data from 987 diabetic women from the Nurses’ Health Study (NHS) revealed that women following a Mediterranean-type dietary pattern albeit older tended to have lower body mass indexes and waist circumferences, and had higher total energy intakes, physical activities, and plasma adiponectin concentrations. Of the several components of the Mediterranean dietary pattern score, alcohol, nuts, and whole grains showed the strongest association with adiponectin concentrations.

The significance of high circulating adiponectin levels in the context of features of the metabolic syndrome is discussed later on, but women in the NHS adhering closely to a Mediterranean dietary pattern had, in addition to higher adiponectin levels, lower levels of proinflammatory adipokines, lower degrees of insulin resistance, and lower risk for diabetes and cardiovascular disease. In contrast, high glycemic index diet and higher consumption of sugar-sweetened beverages, observed mainly in relation to a Western dietary pattern, are clearly associated with a greater magnitude of weight gain and an increased risk for developing type 2 diabetes. Recent studies suggest that long-term coffee consumption is associated with a reduction in long-term weight gain and a statistically significantly lower risk for type 2 diabetes. The nuts consumption has also been described to offer potential benefits in lowering risk of type 2 diabetes in women. Finally, in addition to dietary patterns, physical activity significantly improves insulin resistance, insulin sensitivity, and the metabolic syndrome, in part by altering circulating adiponectin and expression of adiponectin as well as adiponectin receptor mRNA in muscle.


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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.

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.

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.