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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.

Wednesday, January 4, 2017

Risks of Weight Lifting

Weight lifting is very popular in today’s health conscious society and offers its own set of health benefits.  With the good benefits, as always come the bad.  Before you start weight lifting you should consider the potential risks of the sport and be aware of the good and the bad to make your decision.

risks of weight lifting

Risks of Weight Lifting include Serious Injury

The most common risk with weight lifting is injury.  This is a big risk for beginners who are attempting to lift more than their body is able to lift.  The quote “no pain, no gain” does not apply to weight lifting.  When you start you are beginning to use muscles that you haven’t worked in while, at least in this capacity. Muscle strain is a strong possibility.  There is potential for hernias if weights are not lifted correctly and proper precautions are not taken as well.  Injury due to no supervision or poor supervision when lifting heavy weights is possible, and this risk can even cause death if you are not careful and you are lifting extreme amounts of weight.

Risks of Weight Lifting for Youth

Weight lifting during childhood and adolescence can increase the risk of inhibited bone growth due to the additional pressure placed on bones when lifting.  Those under the age of 17 should never lift heavy weights routinely.

Those who begin body building at a young age need to also consider that once you build those muscles up you have to maintain them for the rest of your life or they turn to fat.  The decision to commit to weight lifting for a lifetime is not a decision to be made lightly.

Sudden Death Risks of Weight Lifting

Research has shown that there is new evidence showing that lifting more than half of your body weight can increase the risk of sudden death from a torn aorta.  The aorta is the hearts main artery.  It is advised by scientists and doctors that those intending to lift heavy weights have a heart screening.  This warning is for everyone of any age who intends to do this. 

Lifting heavy weights increases the blood pressure which causes strain on the aorta.  If you have an undiagnosed aneurysm or aortic enlargement you are at extreme risk of death.  If you have a history of aortic disease in your family, or even if you don’t and intend to lift half your body weight you should speak to your doctor and have a heart screening.  It could save your life.

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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.