Category: Exercise

The Dumbbell
Curl for building your biceps

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.
4) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly – only the elbow joint should be moving.

Turbulence Training is something I will try to devote some more time to simply because it works.

If you haven’t heard of it before, this is training that is very intense and thus can be done in a shorter amount of time. It’s not for everyone but almost anyone can incorporate some of it into their workouts.

Here’s a terrific video that shows you a little about it. After you finish this, you can head on over to Turbulence Training for some further info.

Click Turbulence Training to get your free report.

Phase 2.

You must get a doctor’s ok before continuing.

Continue the Phase 1 activities, adding resistance training (1 set of 10-15 reps for the major muscle groups on 2-3 days per week) and vigorous aerobic activities such as running, walking, cycling, or swimming (3-4 days per week for a period of from 20-60 minutes).

Start with the distance you can cover without undue fatigue, then gradually increase until you can do one of the following: run 3 miles, walk 6 miles, cycle 12 miles, or swim ¾ mile (usually 20-60 minutes).

The work-out should also include a 10-20 minute initial warm-up and a 5-10 minute cool-down following the aerobic activity.

The most beneficial program for overall fitness is one that addresses each of the primary fitness components:

* aerobics for cardiorespiratory function
* strength training and conditioning for muscular strength and endurance
* stretching for improved flexibility

If that sounds like too much to handle, don´t despair. You don´t have to do it all every day, and every bit you do, helps. Just start slowly, and build gradually. Commitment is a must