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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, May 15, 2016

Top 5 Sports for Ultimate Health Benefits

Believe it or not, many people do not workout regularly, yet they still enjoy great health. This is because they have replaced routine workouts with routine sports. Sport is a form of exercise, but because it is fun, few people associate the two.

top sports health benefits

Sport vs. Exercise

Sport is exercise. It requires the use of your muscles. Sport gets your heart rate up to healthy levels. It allows you to sweat. It gets you moving. While sports substitute for what we traditionally consider exercise, there is a definitive drawback.

Often, through exercise, we have the ability to work specific areas of the body, in an attempt to improve the condition of that specific body area. In sports, however, it isn’t always possible to target certain areas of the body. Instead, sports should be used in place of aerobic exercise, but strength training, for some areas of the body, can also be considered.

Top 5 Sports for Ultimate Health Benefits to Consider

  1. Squash – Squash is not only fun, it provides participants with the best cardiovascular and respiratory workout possible. Try to play for at least thirty minutes three times each week.
  2. Rock Climbing – Rock climbing is actually good for strength training, as well as anaerobic activity. It does not, however, provide proper aerobic exercise, and should be combined with other aerobic type sports.
  3. Rowing – Rowing builds strength and endurance. Depending on the speed at which you row, this can also provide some level of aerobic activity as well.
  4. Skiing – If you desire a full body workout, without an actual workout, you should consider cross-country skiing. Through cross country skiing, you can raise the metabolism, build muscle, burn calories, and strengthen the heart.
  5. Swimming – Swimming offers the most natural of resistance, which is great for strength training. The action itself also constitutes aerobic exercise.

Top 5 Sports for Ultimate Health Benefits Preparation

Before you start playing any sport, or participating in any form of exercise, it is vital that you visit your doctor, and let him or her know of your plans. This way, your doctor has the ability to check you out, physically, to make sure that you are in the correct physical condition for that sport or activity.

Without this examination, you are opening yourself up to greater possibilities of injury. Many sport injuries are easily avoided with a complete physical, and with an awareness of your physical abilities, as well as knowledge concerning the potential for injury for each type of sport.

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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.