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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, March 22, 2013

Folic Acid Benefits


You may not realize it, but your body is constantly making new cells to replace old ones that wear out. Your red blood cells are a good example—every day, you make millions of new ones to replace old ones that are too beat up to work well anymore. All those new cells are why you need a good supply of folic acid. Without it, you can't make enough new cells fast enough or well enough.

And folic acid is especially important for cells that wear out and divide rapidly, such as red blood cells, skin cells, and the cells that line your small intestine. What it all comes down to is that you need folic acid for the normal growth and maintenance of every cell in your body.

Folic acid does some other amazing things for your health. In the past few years we've learned that folic acid prevents birth defects, helps prevent heart disease, and may even help prevent cancer. The evidence is so convincing that starting in 1998 many common foods, including bread, breakfast cereal, pasta, and rice, will have extra folic acid, by order of the FDA.

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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.