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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, December 20, 2012

Iron For Your Strength

Every living cell, whether plant or animal, contains iron. Most of it in the body is a component of the proteins: hemoglobin in red blood cells and myoglobin in muscle cells. Oxygen transport throughout the body is reliant on these red blood cell carriers. Red blood cells live only about three to four months, but when they die the spleen and liver break them down and save the iron. It is then shipped back to the bone marrow to be recycled. Iron also helps many enzymes in energy pathways to use oxygen, and is needed to make new cells, amino acids, hormones, and neurotransmitters. Since iron is widespread in foods, a deficiency is generally due to malnutrition or a high consumption of the wrong kinds of foods—those high in sugar and fat with little nutrient value.

Generally, women need to be more aware of their iron intake than men because of the monthly loss during the menstrual cycle. We have already mentioned the potential hazards of too much iron in the body as it relates to the production of free radicals by means of oxidation. More work needs to be done to clarify the association. Tea, coffee, the calcium and phosphorus in milk, and compounds (phytates) present in some plant foods impair iron absorption. Combining an iron food and a vitamin C food enhances absorption.

Food Sources of Iron are: Legumes, peas, nuts, dried fruits, leafy green vegetables, enriched pasta and bread, fortified cereals. Cooking in iron pots adds iron, especially to acidic foods.



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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.