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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, October 9, 2017

The Importance Of Good Fitness Nutrition

fitness nutrition

Most of us recognize the benefits of getting regular daily exercise, but it can be quite difficult to link that together with fitness nutrition.

Fitness nutrition is all about eating the right foods the foods that are good for us and healthy for our body. But it can also educate us about the right way to eat if we are to get the most from our exercise sessions.

Combining Different Methods For Success

If you are determined to implement a healthy eating and exercise routine, its a good idea to find out which types of fitness nutrition will be of the most benefit. Certain foods are known for their energy giving properties; think about the vast number of top tennis players that you see eating bananas during matches, for example.

This is because bananas release energy slowly. The only sugar they contain is naturally occurring, and they give you an energy boost that will last for a longer amount of time. Compare this to the short high you get after eating a bar of chocolate followed by the dramatic energy slump you get a short while later and you can see why fitness nutrition is so important.

Treating Your Body To A Post Exercise Boost

Fitness nutrition isnt just about giving your body what it needs before exercising. Its also concerned with replenishing it afterwards. As with bananas, many types of fruit are ideal for a post exercise lift. You don't want to eat anything too heavy otherwise you will wipe out all the benefits you've gained from your exercise session.

In the midst of trying to get the right balance of foods to help you with your exercise and fitness plan, its easy to forget that one of the most important things to do before, during and after exercise is to drink plenty of water.

This is especially important if you are liable to perspire a lot during your activity, but there are a few exceptions perhaps most notably swimming. Try not to eat or drink for an hour before you get in the pool, as doing so is likely to cause painful muscle cramps.

Good fitness nutrition isn't just about eating the right foods on the days you are planning to exercise. Its about making sure you eat healthily every day of your life, because thats the best way to ensure you'll get the most from every form of exercise you take.


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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.