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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.

Tuesday, September 20, 2016

Water vs. Sport Drinks

Since the inception of sport drinks, there has been a debate as to whether water or sport drinks are better for hydration purposes and health purposes in general. The truth of the matter is that water is better in some instances, while sport drinks are more beneficial in others.

Water vs. Sport Drinks

When Water is Better

Water seems to be the best thing for you when you are just trying to stay hydrated, and not exercising, or when you are doing moderate exercise. The reason for this is that water has no calories, and in moderate exercise, if you consume higher calorie sport drinks, you may be defeating the purpose of the exercise overall. Water is recommended by experts when the exercise that you are doing will last for less than one hour.

When Sport Drinks are Better

If you will be exercising for more than one hour, or sixty minutes, good sport drinks are recommended. With that said, however, it is a proven fact that if you are just looking for hydration, water is always the best choice. However, you need four to six ounces of water for every twenty minutes of exercise, which is why a sport drink is the better choice for longer durations of exercise.

The reason that sport drinks are better than water during longer periods of exercise is due to the taste, we are more likely to drink greater amounts of it. The fact that it does nothing to quench your thirst will also contribute to drinking greater amounts, which in turn results in better hydration than water, simply because we are putting so much into our bodies at one time.

Hydration Needs

Even if you are doing more intense exercise, ideally water will be alternated with a sport drink so that you get all of the pure benefits of water as well as the benefits of the sport drink. This is the only way that you will truly quench your thirst, but in the end, it’s all about hydration and your personal tastes. If you like the taste of a sport drink better than water, you will drink more of the sport drink, which will be the best hydration choice for you, personally.

You must also consider the electrolytes that are found in sport drinks, as water doesn’t have nearly the same amount. If you are losing a great number of electrolytes during your exercise, the sport drink is the better choice.

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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.



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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.