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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.

Monday, April 4, 2016

Sources of Energy During Sport

Energy, in either case, must be supplied from one of two sources. Sources of energy during sport come from fat that is stored throughout the body or from carbohydrates that have been recently stored in the muscles.

sources energy during sport

Energy from Carbohydrates

If you are doing a high intensity workout, or playing a high intensity sport, your body will automatically adjust to burn more carbohydrate as energy. It still burns fat as well, however – it is just that it burns more carbohydrate during this time. If you’ve ever wondered why you tire out faster during a high intensity workout, it is because the source of energy – carbohydrates – is used up rather quickly.

Energy from Fat

Although fat gets burned during high intensity exercise, more fat actually gets burned in relation to the amount of carbohydrate that the body is using during low intensity workouts. Just as high intensity workouts or sports can only be endured for short periods of time, because we have a great deal more fat stored in the body, low intensity workouts and sports can last much longer, and we very seldom run out of this energy source.

How Much Fat and Carbohydrate is being Used During Sport?

Exercise intensity is measured by your heart rate. The higher the heart rate is, the more intense the sport is, and this intensity determines which energy source your body is using. If your heart rate is 65 to 70 the energy being used is about 40 percent carbohydrate and 60 percent fat. If your heart rate is 100, on the other hand, you are burning pure carbohydrate and no fat. The higher the heart rate goes, the more carbohydrate you are burning, and the less fat you are burning.

If you are attempting to burn off fat, as opposed to carbohydrate, it is important to realize this, and to workout or play a sport in such a way that your heart rate remains lower. It is also important to understand that the oxidation rate of either fat or carbohydrate matters a great deal when it comes to your metabolism.

There is a very complex mathematical formula to determine this, but overall, if you pay attention to the heart rate, you can be sure that you are burning the energy source that you most prefer to use.

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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.