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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, October 3, 2018

Running for Pleasure

Running for Pleasure

If you really want to give running a try, make sure you invest in the best fitting running shoes you can find! Next, plan a safe route and follow this beginning schedule.

If you are totally new to exercise, ease into movement. After a five minute walking warm-up, start with a short run every other day (even as little as 5 minutes) and follow it with 10 or more minutes of walking, or as far as you can or feel like going.Gradually increase the duration of each run in a 2x forward/1x backward duration plan.

Example – 5 minutes, 8 minutes, 5 minutes/8 minutes, 11 minutes, 8 minutes/11 minutes, 14 minutes, 11 minutes, and so on.

You can also begin your program with a Walk/Run routine, alternating 5 minutes of walking with short runs up to five minutes. You can use the 2x forward/1x backward method with your running segments. Gradually build up your running time to 30 minutes. Always complete your workout with a 5 minute slow paced cool-down and stretching of the calves, hamstrings, hip flexors and back.

While you are building up your running stamina, practice good running form:
  1. Run tall with good posture. Your trunk will lean forward from the hips slightly, but try to lengthen your body, lift your chest, and hold your abdominals in.
  2. Let your arms swing at a 90 degree angle between the chest and hipbone, not crossing them over your body. Your arm swing should compliment your stride. Relax your wrists and hands. Do not clench your fists.
  3. Power your stride from your thighs, hips, and buttocks muscles. Plant your heel on the ground first and roll onto the toes.
  4. Stay relaxed and peaceful
Take regular days off to prevent injury. Remember, physical training has 2 parts:
  1. Tissue breakdown – caused by the running
  2. Tissue regeneration - caused by the rest period.
Proper training and resting will strengthen your body optimally. Running every other day, and not two days in a row, is good injury prevention. When you are conditioned enough to train for a race, you may add an extra running day to your week.

When you can run continuously for 30 minutes, you can begin to adjust your running workout toward specific training goals. Some new training techniques may include:
  1. Train to cover extra ground. Once a week push yourself until you can run 2-3 times farther than normal distance. Longer runs will boost aerobic capacity
  2. Train for increased speed. To boost your anaerobic capacity and power, 1-2 times a week add several sprints into the middle of your running workout. To sprint, run faster than normal until you reach breathlessness, then back off to your normal pace and recover. This can be done 2-4 times in a run.
Tips for increasing your enjoyment of running include:
  1. Set running goals – for speed, distance, races, etc.
  2. Run with a partner
  3. Change the route when you get bored
  4. Record your progress in a log

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.