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Archive for the ‘Fitness Tips’ Category

To do the alternating military press, start by holding two 5 lb. dumbbells in each hand.  Stand with your knees slightly bent and your feet a foot apart.  Squeeze your abs and keep the dumbbells at the level of your shoulders.  Make sure that your elbows are touching your waist at this point.  Now press the dumbbell in your right hand up to the ceiling and then bring it down to shoulder level again.  Press the dumbbell in the left hand up to the ceiling now and then down again.  Repeat the movement for 2 sets of 10 repetitions on each side.

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Try an alternative to the dead lift exercise.  Begin by grabbing one 10 lb. dumbbell with both hands.  Stand with your feet about a foot apart and keep your knees slightly bent.  As you lower your torso toward the floor, move diagonally as you come down.  Move the dumbbell toward your right foot.  Come back to a standing position, keeping your arms straight.  Now lower yourself again toward your left foot.  Come back to the standing position.  Repeat for 3 sets of 8 repetitions on each side.

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Here’s a bent over row using only one arm.  To start, grab a 5 lb. dumbbell with your right hand.  Stand with your feet about a foot apart.  Bend your knees slightly and squeeze your abs.  Lower your torso until it is almost parallel to the ground.  Now raise the dumbbell to the level of your chest.  Lower it toward the floor again and repeat for 3 sets of 12 repetitions on each arm.

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Use this type of stretch to cool down after a long run. You can start by lying on your back with your knees bent and your feet firmly planted on the floor. Now slowly lift your right leg in order to grab your right ankle. Straighten your right leg as much as you can, until it is almost straight above your body. Hold the stretch for 30 seconds. Switch legs and repeat the same stretch on the opposite side.

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Go easy on your joints.  You will definitely need them especially in your mid-life and there after.  If you’re feeling pain in your joints your body may be telling you to slow down a bit.  If you’re an athlete or avid runner you may need to try something that is less hard on the body.  Remember low impact exercising such as Pilates, yoga or swimming?  They can be great alternatives that produce similar benefits.