Health aNd Fitness Guide » Weight Training

Pump Iron To Feel Younger

Aziz — Wed, 11 Jun 2008 18:31:20 +0000

If you don’t lift weights, you’re missing out on one of the most powerful ways to look and feel younger. A study found that women who strength-train three times a week have more of a type of growth hormone that counteracts age-related muscle loss and protects bone density. Producing growth hormone gets harder with age, and pumping iron is the best way to slow the decline.

Add more weights, like the ones you can lift only three to five times, once every two weeks for strong bones and muscles.

A study hints that exercise helps protect your heart from the physical damage that mental strain can cause.

Which is the best exercise to expand the ribcage?

Aziz — Mon, 17 Mar 2008 19:01:06 +0000

This is the eleventh post in a series of Workout and Nutrition Tips by Jason Gremley.

The best exercise for increasing the ribcage area is the dumbbell pullover using a bench. A trainer at the gym can show you how to do it properly or you can consult Arnold Schwarzenegger’s book “The Encyclopedia of Modern Bodybuilding,” which I highly recommend.

Cardio and weight training - which should be first?

Aziz — Sat, 15 Mar 2008 19:01:44 +0000

This is the ninth post in a series of Workout and Nutrition Tips by Jason Gremley.

I am frequently asked which should be first when doing cardio and weight training exercise in the same workout session.

A brief warm-up on cardio equipment (for example, a treadmill or stairclimber) is generally a good idea before starting a weight training session. (more…)

The Importance of Rest

Aziz — Sun, 09 Mar 2008 19:01:49 +0000

This is the third post in a series of Workout and Nutrition Tips by Jason Gremley.

While it is, of course, important to be active, it is equally important to relax. It really doesn’t matter what your goal is. Whether you’re trying to gain muscle or to lose weight, you can benefit from relaxing. (more…)

Basic Principles of Weight Training to Build Muscle

Aziz — Sat, 08 Mar 2008 19:01:17 +0000

This is the second post in a series of Workout and Nutrition Tips by Jason Gremley.

Many beginning weight trainers (and even some experienced ones) lack an understanding of the basic principles by which working out with weights results in gaining muscle. Understanding these fundamental concepts will help you reach your goals faster and without wasted effort. (more…)

Toning: Dead lift

Aziz — Wed, 05 Mar 2008 19:01:00 +0000

Along with creating a healthy lower back, the dead lift will strengthen the back of your legs (hamstrings) and buttocks. By supporting the weight in your hands, you are also requiring the upper back and shoulders to hold the weight, so there are many overall benefits as well as balance. (more…)

Chest Exercises: Flyes

Aziz — Mon, 03 Mar 2008 19:01:00 +0000

Sit down on the bench first and rest your weights on your knees until you are ready to begin. Lower yourself slowly onto the bench with caution, keeping the weights on your knees until you are flat. Bring one dumbbell in by bending the arm at the elbow and holding the weight at the chest and then the other weight to the chest as well. (more…)

Arms Exercises: Tricep dip

Aziz — Thu, 28 Feb 2008 19:01:00 +0000

Sit on the bench you have available with your hands resting at your side. Take your hands beside your hips and place them palms down on the bench. Your finger should come off the edge of the bench and wrap around comfortably, to stabilize the hands from slipping. (more…)

Arms Exercises: Isolated curl

Aziz — Wed, 27 Feb 2008 19:01:00 +0000

Sit down on the bench and spread your feet apart fairly wide. Bring your upper body forward by bending at the waist. Take one hand down and grab a dumbbell off the floor in front of you and rest the free hand on your thigh. With the arm that is supporting the hand weight, stabilize the elbow against the inner thigh on the same side of the body and hold it there. (more…)

Arms Exercises: Bicep curls

Aziz — Wed, 27 Feb 2008 03:34:00 +0000

Hold a dumbbell in each hand with your palms facing your thighs. Stand with your feet apart, about shoulders’ width, keeping your knees bent. Try to contain the movement of the body as you lift and lower the dumbbells from their start and finish positions. Bend one arm at a time, rotating the palm to face the front shoulder. (more…)