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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.

Monday, August 21, 2017

A Physical Fitness Primer

physical fitness

Physical fitness has remained a buzz word in peoples vocabulary for many years. The term is an often repeated one that acts as a sweeping generalization used to describe getting in shape. Then again, the term getting in shape is a sweeping generalization as well. Part of the reasons that generalizations are made is because physical fitness can refer to a significant number of different areas that comprise the totality of exercise programs. Considering the fact that a broad based cross training regiment is more desirable than an over-specialized one, making such generalizations is not too, too bad. However, categorization needs to be employed at some point in order to pinpoint what type of specific workout you wish to perform. If you want to burn fat, you probably will want to avoid a mass building workout since mass building is not known for raising heart rates. So, in order to get the most out of a particular physical fitness program, it becomes necessary to categorize and define the specific purposes for the program.

Fat Burning

When you consumer calories that you do not expend, the excess calories will be stored as fat. If you are ingesting a diet high in saturated fat or refined sugars, then the volume of excess calories you consume will be so high that storing excess fat becomes almost unavoidable, In order to eliminate such stored fat, a physical fitness program designed to raise ones heart rate and burn stored fat for energy must be utilized. Such exercises include: running, kickboxing, swimming, rope jumping or any other type of activity that requires movement.

Increasing Muscle

In order to increase muscle mass, the muscles must be overloaded with stress by progressive resistance (weight lifting) so as to stimulate the expansion of muscle size in order to reduce the resistance. Basic compound moves such as bench presses, pull ups, squats and military presses can all accomplish this goal. (On a side note: increased muscle mass will lead to fat burning as well as muscle will metabolize stored fat in order to maintain size)

Expanding Endurance

This is probably one of the more difficult areas of physical fitness because it involves increasing ones oxygen capacity as well as reducing ones muscle fatigue threshold. The exercises required for such increases are difficult and include sprint, plyo-metric exercises and weight lifting maxing. While these physical fitness programs are difficult, they also yield significant results. It is advised, however, to build up to them slowly.

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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.