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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.

Saturday, October 27, 2012

Role of Fruits and Vegetables to Prevent Cardiovascular Diseases

Although there has been a consensus that fruits and vegetables should be considered as cornerstones in a heart healthy diet, it is only recently that solid epidemiological evidence has linked these two food groups together. The largest relevant study has reported a significant inverse association between consumption of fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, and risk of Cardiovascular Diseases. Every single serving per day of fruits and vegetables was associated with a 4% decrease in Cardiovascular Diseases risk. It is still unclear whether the fruits and vegetables themselves have cardio-protective features, or whether they simply displace from the diet other foods with harmful properties. Both recommend consumption of at least 8–10 servings of fruits and vegetables combined per day. However, the biologic mechanisms whereby fruits and vegetables may exert their beneficial effects are not entirely clear and are likely to be numerous. Several nutrients and phytochemicals, including fiber, potassium,folate, lycopene, and polyphenols, could be independently or jointly responsible for the apparent reduction in Cardiovascular Diseases risk. Functional aspects of fruits and vegetables, such as their low dietary glycemic load and low energy density, may also play a significant role.

fruits and vegetables

Moreover, fruit and vegetable consumption has been positively associated with total adiponectin levels, an adipocytokine that has been shown to improve insulin action as well as glucose and lipid metabolism. Additionally, consumption of fruits has been positively associated with high molecular weight adiponectin, the fraction of adiponectin that has been proposed to be more closely associated with insulin resistance and the presence of metabolic syndrome. Although it is important to continue our quest for mechanistic insights, given the great potential shown in epidemiology studies, increased fruit and vegetable intake is recommended. A variety of deep colored fruits and vegetables is recommended because of their high micronutrient content. Moreover, due to their significant nutrient density and fiber content, fruits and vegetables at the commencement and in between meals may play a role in inducing satiety, which would in turn reduce calorie intake and promote weight loss.


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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.