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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, August 7, 2016

The Dangers of Running a Marathon

Many marathons are held each year in a wide range of locations. Some are held just simply based on tradition, while others are held for the purpose of raising money for a cause. For the better known marathons, hundreds and sometimes thousands of people participate. Unfortunately, more than half of them are in no way prepared physically for the demands that they are about to place on their bodies, and this can make running a marathon dangerous for those people.

Running a Marathon

The Cardiac Dangers of Running a Marathon

Because it is the most serious of potential problems associated with running a marathon, the biggest danger is cardiac problems – although this isn’t the most common thing that will happen.

In this instance, the heart simply is not in the required shape for the demands that are placed on it when running a marathon. You won’t experience cardiac arrest during a marathon because you are too old to participate. Instead, it will be because you didn’t do enough training to get your heart in shape for this endeavor, or because you had existing cardiac problems to begin with.

The Muscle, Bone, and Joint Dangers of Running a Marathon

Aside from cardiac arrest, other injuries are possible, and more common. These injuries are to the muscle, bone, and joints, and typically occur simply because the runner wasn’t in shape for the marathon. Injuries to the knees, hips, ankles, and back are very common.

In some cases, those injuries will heal with proper care and rest, but in other cases, those injuries will continue to haunt the runner for the rest of his or her life. In some instances, these injuries occur not because the person wasn’t in good enough shape, but because he or she becomes either dehydrated or over hydrated during the race, or immediately before the race.

Additional Dangers of Running a Marathon

When you run for long distances, you can actually put extra strain on your kidney’s and your immune system. When these two systems go haywire, so to speak, other things start to happen within the body. The body thinks that it needs to be repaired, and starts this process by releasing stress hormones and cytokines.

These hormones can actually cause inflammation, and they can affect your heart. So, as you can see, you must do more than get your heart in shape for the marathon, all of your other muscles, bones, joints, and bodily systems must also be properly prepared.

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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.