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Skip It: Triceps Kickback
Sometimes referred to as "bingo arms," the back of the upper arm can be toned and tightened by working the triceps. Unfortunately, most of us chose to do kickbacks to work the muscle group, and this might not be the most effective way to work your triceps. The body position required for the exercise — leaned over with elbow pinned to your side — not only makes it hard to overload the muscle to really work it, but you are only really working the muscle for the last quarter of the motion.
Fit Tip: Add Accelerated Reps
New evidence is out that suggests explosive — or faster — muscle contractions use more energy than slow contractions, even when the amount of weight lifted is the same.
What does this mean? Well, more energy used equals more calories burned, so you can increase weight loss from exercise by adding accelerated reps into your existing routine.
Fit Tip: Don't Lock Your Knees
It is the beginning of the year and a good time to review some fitness basics on how to treat your body when working out, specifically your knees. I am here to remind you to avoid locking your knees. When you are lifting weights, either with a machine or free weights, do not jam your knees to a fully straight position, forcing the joint to lock at its end range of movement.
Words That Move You...
Sometimes all it takes are a few good words to get you moving...
"Don't be afraid of weights. They're the quickest way to change your body."
Weight Training: Change It Up
The human body is fairly adaptable, but it also has a natural desire to maintain the status quo. Meaning that, when it comes to exercise, your work is never really done because you need to keep challenging and surprising your body. As this is true in cardio, it is true in strength training too.
Lifting Tips
Since strength training has been added to the new exercise guidelines you might be looking for a little guidance. Here are a few tips to help.
- The new guidelines recommend strength training 2 days a week.
KettleBells: New Weight Training
Have you noticed a new funny/medieval looking dumbbell type of thing at the gym that looks like fun. Sounds like it could be Kettlebells...
What is a Kettlebell?
Fountain of Youth, Right There in Your Gym
I don't know about you, but I am dying for them to find a fountain of youth. Turns out that there is something you can do in the gym to help ward off aging: Weight lifting.
Weight lifting is not only great for keeping you looking good, but it is also great for keeping you youthful too!
When Should I do Cardio?
The question has been posed: When is it best to do cardio, before or after weight training?
Really there is no sure fit answer to the question. It really depends on your body, the results you are looking to get and how long (and hard) you're doing the cardio.
5 Things: That Affect Your Bone Density
Taking calcium supplements might not help maintain bone density in the areas where frequent fractures occur (the head of the thigh bone or the vertebrae). Bummer. I just found this out and wanted to share with you 5 things that do affect your bone density.
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