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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.

Sunday, April 7, 2013

Milk and Mucus Production

Although many consider it disgusting, mucus does impart some beneficial effects in the body. Mucus forms a thin film that covers the surface of the mucous membrane, which lines the digestive and breathing tracts, protecting against a number of mechanical, temperature-related and chemical irritations. Mucus itself consists of various proteins, sugars, salts and immune factors, as well as enzymes. Since those with respiratory ailments, such as colds and asthma, tend to produce excess mucus, the substance is more associated with being a liability than a protector.

While a number of foods have been linked to “excessive” mucus production, milk has gotten an especially bad rap. The belief that milk increases mucus production dates back to the 12th century. But like many other food myths, this long-held belief isn’t true.

As an asthmatic, I’ve been advised by doctors that I should steadfastly avoid drinking milk because it would increase mucus production, thus obstructing my bronchial tubes. Despite this advice, I’ve never noticed any particular increase in asthma symptoms after eating or drinking any type of dairy food. Research examining the connection has found no actual relationship.
In one study, a group of people who believed that drinking milk increased mucus flow were given milk and a beverage that had the same consistency as milk but contained no actual milk. The subjects reported that both beverages equally increased mucus release. The study authors concluded that those who think that drinking milk increases mucus production often find that it does.

Milk does not increase mucus production, though anything that irritates the breathing tract does. Milk is not in that category. Nor are any other dairy foods. Milk also does not increase or bring on asthma symptoms, which are more often related to exposure to allergens than to drinking milk.


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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.