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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.

Wednesday, March 27, 2013

Anaerobic Energy Metabolism

Energy pathways in our cells occur in either the mitochondria or the intracellular fluid (cytoplasm). In the latter, monosaccharides such as glucose become engaged in an energy pathway called glycolysis. All cells can use glucose for energy; meanwhile fructose and galactose are used by the liver mainly. Glycolysis converts glucose to two molecules of pyruvate. In this process, two ATP molecules and heat energy will be generated. Since these ATP will be generated without the need for oxygen, glycolysis is often referred to as anaerobic energy metabolism.


Pyruvate has several options, depending on the type of cell and what is going on inside of that cell. If the cell lacks mitochondria, such as in RBCs, pyruvate is converted to lactic acid (lactate). This lactate enters the blood and can serve as fuel for certain other organs such as the kidneys. Meanwhile, astrocytes that create the blood-brain barrier produce lactate which neurons in our brain can use. The blood-brain barrier is a special molecular fence that separates the cerebral spinal fluid, which nourishes the brain and spine, from the general circulation. Perhaps the most famous source of lactic acid is muscle during intense exercise such as weight lifting or sprinting.


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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.