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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, May 12, 2016

How to Prevent Blisters during Sport

Sports are a great deal of fun, and they are great exercise. You should participate in sports that you enjoy as often as possible. One thing that you must be aware of, however, is how to prevent blisters during sport. When a blister occurs, the sport no longer becomes much fun, and it may be a while before you can participate again.

prevent blisters

What Causes Blisters?

Simply put, friction causes blisters to form. Blisters form near the surface of the skin, and they are filled with fluid. They become more painful when they burst, exposing deeper layers of very tender skin.

When shoes rub against the heel or the sides of the foot, gloves rub against the wrists or hands, or objects that you are holding rub against the hand, a blister is likely to form. Obviously, the way to prevent blisters is to prevent any friction.

Blisters on the Hands

Naturally, gloves can prevent objects from causing blisters on your hands, but in some cases, the gloves can cause the blisters. Choose gloves that can be adjusted for the perfect fit.

The glove should fit snuggly, and you need to be certain that the material that is around the wrist fits snuggly, as this is the most likely place that a glove could rub a blister on you.

An alternative to a glove to prevent blisters on the hand is tape. Tape your hands well, but make sure that the tape fits firmly against the shape of the hand and the wrist to prevent friction. Sports tape works best, and you will want to shave the area before applying the tape.

Blisters on the Feet

The only way to prevent blisters on the feet is to first wear cushioned, well fitting socks, and then add well fitting shoes. Most of us these days purchase our shoes in discount stores to save money, but sports shoes are best purchased from good old fashioned shoe stores, where the staff is knowledgeable about how the shoe should actually conform to the foot.

Just as you can tape the hands and wrists, you can also use a good sports tape on the feet. This may require purchasing a shoe in a larger size, to accommodate for the tape. Make sure that you tape the areas where the shoe is most likely to rub your skin.

Regardless of where the blister occurs, or what is causing it, as soon as you realize that a blister is forming, you need to stop the friction that is causing it. If the friction continues the blister can actually form even deeper, which takes longer to heal and is a great deal more painful. Deeper blisters will also scar, and run the risk of getting infected.

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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.