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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, July 31, 2016

What You Should Eat before Sport

Sport and exercise requires energy, and that energy comes from two sources – carbohydrates and fat that is stored in your body. Carbohydrates are used up very quickly, which is why low-carbohydrates work so well for losing weight – it causes your body to burn more fat because there is nothing else to use for energy. So, does this mean that you should eat more carbohydrates before sport?

The Best Foods to Eat Before Sport

It isn’t necessarily carbohydrates that you need to fuel your sport. In fact, what you need is best determined by the type of sport your will play, how much body fat you have, and how much of that fat you want to lose. In most cases, however, because carbohydrates burn off quickly, carbohydrates are recommended.

Pasta, energy bars, fruits, breads, yogurt, potatoes, cereals, and milk are all great foods to eat before sport, but you should also include high sources of protein, including meat and peanut butter.

Should You Eat Immediately Before Sport?

You should not eat immediately before exercise or sport because this can make it harder for the food to digest – and it can make you feel sluggish and sick.

Most experts suggest waiting at least an hour after eating before participating in sport, but some suggest that forty five minutes before sport is good as well, because it doesn’t take long for the body to use up the stores of carbohydrates that are stored in the muscles.

What You Should Not Eat Before Sport

While fat is one of the sources of energy during sport, it is not recommended that you consume foods that have a lot of fat in them before sport. These foods are very slow to digest. This can also lead to stomach cramps. Some experts suggest that meat should be avoided because of this, and that other sources of protein should be used.

Foods that should absolutely be avoided before sport include potato chips, fried foods, doughnuts, and candy bars or other sugary foods. The one thing that you should not do is avoid all food prior to sport. Additionally, you need to make sure that you are drinking enough fluids prior to sport, including water and sport drinks. Without proper hydration, you can experience the same stomach cramps that you might experience after eating too much food before sport, eating too close to participating in sports, or in eating the wrong foods before 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.