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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.

Tuesday, February 19, 2013

Oatmeal for Your Heart


Oatmeal

In 1997, the FDA decided that oatmeal makers could make this health claim on their packages: “May reduce the risk of heart disease." That's because eating oatmeal, oat bran, or foods that are high in oats helps lower your cholesterol. Most important, it lowers your LDL cholesterol without also lowering your HDL cholesterol. How do oats accomplish this miracle?

Through their unique soluble fiber. Here's why. Your liver uses cholesterol to make digestive juices called bile acids. The bile is squirted out from your gall bladder into your small intestine to help you digest your foods, especially fats. If you eat a low-fiber diet, a lot of the bile acid gets reabsorbed into your blood through your intestinal wall. Because bile acids have a lot of cholesterol in them, that can raise your blood cholesterol level. If you could keep the bile acids from being reabsorbed, your cholesterol would go down. That's exactly what oats do. Oats are full of a soluble fiber called beta glucan. When you eat oat bran, oatmeal, or oat flour, the soluble fiber forms a gel that traps the bile acids and carries them out of your body. Your liver reacts to all this by making more bile acids. To do that, it pulls cholesterol out of your blood. Because you're not reabsorbing the cholesterol from your bile acids, and because you're also using up blood cholesterol to make more of them, your cholesterol level drops.

If your cholesterol is on the high side, try having any sort of oat cereal for breakfast (see the chart for the fiber in some popular choices). After a few months of devoted oatmeal-eating, you could see a real drop in your cholesterol level. If you also eat a lot of beans, it could drop even further. And if your cholesterol is only borderline high (200 to 240 mg/Dl), lowering it by just 10 percent could cut your risk of a heart attack by 50 percent.

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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.