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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, February 9, 2013

Basic Calcium Supplements

Calcium carbonate. The cheapest supplement, calcium carbonate is also the highest in elemental calcium: 40 percent. This is the form of calcium found in Tums and many generic versions. It has one big drawback: It dissolves slowly in your stomach, so you may not get the full benefit of all the calcium.

Calcium phosphate (also called tribasic calcium phosphate). This form is 39 percent elemental calcium. You don't need the extra phosphorus that comes with these tablets—skip them.

Calcium citrate. This is the form many doctors and nutritionists recommend. Calcium citrate is only 21 percent elemental calcium, and it's relatively expensive. On the big plus side, it dissolves easily even if you don't have much stomach acid, so you're more likely to absorb all the calcium before the pill passes out of your stomach. Many people naturally produce less acid as they age, so calcium citrate is a good choice for older adults. It's also good for people taking acid-blocking drugs such as ranitidine.
Healthy minerals

Calcium lactate. This form is found in many generic calcium supplements. It has only 13 percent elemental calcium and is relatively expensive. On the other hand, it dissolves easily even if you're low on stomach acid, so, like calcium citrate, it's a good choice for older adults and people who take acid-blocking drugs. Calcium gluconate. This form is also found in many generics, but it has only 9 percent elemental calcium. It's not a very good choice.

Calcium glubionate. This is a concentrated syrup form that contains 6.5 percent elemental calcium. You'd need to take 12 teaspoons a day to get 1,000 mg of calcium. Calcium glubionate is on the expensive side. Take it only if your doctor suggests it.


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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.