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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.

Thursday, January 26, 2017

10 Reasons Why Exercise is Good for You

If you’ve gained some weight, or noticed that you don’t feel as energetic or as strong as you once did, you may need to start an exercise regime. Exercise is a vital part of a healthy life. There are 10 good reasons why exercise is good for you.

reasons why exercise is good

Exercise Doesn’t Have to Be a Chore

The first thing that you need to do is not to think of exercise as a chore. Exercise can be fun and even relaxing if you allow it to be so. You can think of it as a sport – and it can actually even be a sport. Exercise can take place anywhere – at your desk, at home, or even in your car to some degree.

Some people function better working out in a gym, while others feel uncomfortable in that environment. Some people fare better with a class, while others prefer a video in the privacy of their own home. Think about what makes you the most comfortable, and go that route.

10 Reasons Why You Should Exercise Regularly

  1. You will have more energy. Energy creates energy, and the same can be said for exercise. As much as it tires you out while you are doing it, you will find that after a few minutes of rest that you actually have more energy for other things.
  2. You will be stronger. Exercise will build your muscles, and you will look, feel, and actually be stronger.
  3. Your heart will be healthier. Science has proven that people who exercise regularly have fewer instances of heart disease.
  4. Your immune system will work better. When you sweat away all of the toxins in your body, your immune system will be stronger.
  5. You will be happier. Exercise releases endorphins, which give you a greater sense of happiness and well being.
  6. You will look better. As you tone your muscles, you will look better.
  7. You will experience less stress. Exercise is a great way to relieve stress.
  8. You will be better focused. People who exercise regularly find that they are more focused in other areas of their lives.
  9. You will have fun. If you choose the right exercise, you will experience a great deal of fun.
  10. You will lose weight or maintain your current weight.

Sometimes Exercise is Bad

If you have health issues, you will need to check with your doctor before you begin an exercise program. Some level of exercise will most likely be recommended, but your doctor may advise against certain types of exercise, or certain levels of exertion. If you are exerting yourself too much, based on your overall health condition, exercise could be very bad for you.


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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.