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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.

Tuesday, April 16, 2013

The Hormone of Darkness

Healthy Sleep

Melatonin is a hormone made by your pineal gland (a small gland inside your brain). Your pineal gland controls your sleep/wake cycle and your body's internal clock—what scientists call your circadian rhythm. Melatonin's main function is to help you fall asleep, but today all sorts of other claims are made for it. Can melatonin cure insomnia, prevent jet lag, block cancer, restore immune function, improve your sex life, and even retard aging? Let's look more closely at what melatonin can really do.

Melatonin does help you sleep. When your eyes notice it's getting dark, that information gets sent to your pineal gland, which then starts to make melatonin, which makes you drowsy. That's why melatonin is sometimes called “the hormone of darkness.” Most people begin making melatonin at sunset, reach a peak at around two in the morning, and then gradually taper off toward sunrise. Until you're about 40, you make plenty of melatonin. After that, you make less and less as you get older, which may be one reason many elderly people don't sleep well.

Taking melatonin supplements on a regular basis a few hours before bedtime does help many people with frequent sleep problems get to sleep faster and stay asleep longer. If you only have occasional nights where you just can't seem to get to sleep, melatonin probably won't do much for you, especially if you're under age 40. On the other hand, because it's not addictive and has no side or morning- after effects (unlike most over-the-counter sleep medicines), it's worth a try. The dosage for getting to sleep varies hugely from person to person. Some people need just 100 mcg, while others take several milligrams. For most people, 100 to 400 mcg taken two to four hours before bedtime works very well.


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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.