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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.

Saturday, October 15, 2016

How to Measure Fitness

If you’ve been working out, and you are the proper weight for your age, gender, bone structure, and height, you may think that you are in top physical condition. The sad fact is that this isn’t necessarily true. You can never just assume that you are in great shape – you must confirm it. You need to know how to measure fitness in the truest sense.

measure fitness

Tools to Measure Fitness

In order to determine how truly fit you are, you will need some tools to help you determine this. You will need a flexible measuring tape, a hard yard stick, a watch or stopwatch, duct tape, and another person to help you out. You should also have a pen and paper handy for recording information.

Measure Your Aerobic, Muscular, and Flexibility Fitness

To measure your aerobic fitness, take your heart rate, walk one mile as quickly as you can, and then take your heart rate again. This can be done outside or on a treadmill. Write your heart rate before and after the walk down. Count the number of beats for ten seconds and multiply that number by six to get your heart rate. You will also need to note the amount of time that it took you to complete your walk.

For the muscular fitness test, do as many pushups as you can do without stopping to rest. Speed does not matter. Write down the number of pushups that you complete before stopping – and don’t cheat! To record your flexibility, place the yardstick on the floor, and mark the fifteen inch mark with the tape. Sit next to the yardstick with the soles of your feet even with the mark. You must keep your knees from bending, and another person can hold them down for you. Using your arms, reach toward your toes as far as you can, and measure the distance with the yard stick. Write this information down.

Measure Fitness with your Body Composition

When you measure your body composition, you are essentially checking the circumference of your waist and your body mass index. This is done with the measuring tape. Measure your waist at the most narrow point and write this information down. Weigh yourself and divide your weight by your height, using pounds and inches. Square this number and then multiply by 703. You can also use free online tools to determine your BMI. Again, write this information down.

Repeat these steps in four to six weeks to see if you’ve made any improvements. If you have, you weren’t in top physical condition. If your numbers have remained the same, you are probably in the best condition that you could ever be in, assuming that the numbers are good to begin with.


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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.