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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.

Friday, September 15, 2017

The Key To Successful Exercise Fitness

successful exercise

It can sometimes seem very difficult to fit exercise into our everyday lives. With work commitments, family commitments, shopping and all those other tasks that need to be seen to, finding the time to indulge in a regular form of exercise can be tricky.

Exercise fitness can seem hard to achieve, but its actually often much easier than you might think. The key to making exercise fitness a part of your life is to sit down and look carefully at your life and commitments, to see where exercise can be fitted in.

Make Sure You Can Meet The Number One Rule


This is paramount if you are to succeed at improving your exercise fitness levels. The type of exercise you select to help you get fit should be something you genuinely enjoy doing.

Dont get a membership at the gym just because theyre offering a fifty per cent discount if you know you hate going on the various machines they have there. Dont go swimming if you had a bad experience as a kid, just because youve heard its a good all round form of exercise.

The easiest form of exercise fitness for you will be the activity you most enjoy doing. If its jogging, go and buy some decent footwear and get going. If its tennis, go and buy a new tennis racket and dream of winning Wimbledon. Whatever gets you up and out, that will be the activity that will improve your exercise fitness levels more than any other.

Exercise, Fitness And Realistic Goals


So youre sitting down and deciding how you can integrate exercise into your life on a regular basis. Its important to be realistic about your prospects at this stage, as setting yourself an unrealistic timetable will only lead to frustration when you find you cannot keep up with your new goals.

If your life is busy with work, consider whether you could fit an exercise plan into your lunch hours. If you enjoy jogging, perhaps you could pack a change of clothes into a rucksack and jog to and from work twice a week?

Sometimes it can be easier fitting exercise in around your work day like this than trying to rely on exercising during the evenings. Once you get in from a long tiring day, its too easy to slump down in front of the television and never get up and out again.

So you see, exercise, fitness and planning all go hand in hand. To make the most of them, you need to have realistic goals and an activity you love to do.

Why not start today?

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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.