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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, February 7, 2013

The Amazing Health Benefits of Vitamin A


The anti-infective powers of Vitamin A have been known ever since the vitamin was discovered.

Today Vitamin A is being used to help boost immunity in some cases—and some very exciting research suggests more uses in the future. Here's the current rundown:

Treating measles and respiratory infections. Extra Vitamin A has been shown to help children get over the measles faster and with fewer complications. It also seems to help babies with respiratory infections. Talk to your doctor before you give Vitamin A supplements to babies or children.

Treating viral infections. If you're low on Vitamin A you're more susceptible to illness, especially viral infections. If you're sick with a virus, extra Vitamin A in the form of beta carotene could help you fight it off.

Preventing complications from cancer treatment. Chemotherapy and radiation therapy really lower your immunity. Very large doses of Vitamin A can help raise it again, but the amounts needed are too toxic to be used for long. In animal tests, large doses of beta carotene boost the immune system without the toxic danger. It's still too soon to tell if this will work in humans.

Boosting immune cells. Large doses of beta carotene may help increase the number of infection-fighting cells in your immune system. This could be very beneficial for AIDS patients and anyone whose immune system is depressed. Research continues on the benefits of Vitamin A and beta carotene for your immune system. We believe that the future will bring solid evidence that these nutrients can help not only immunity but many other health problems as well.

Vitamin A
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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.