The At-Home Workout (1 of 2)

Even if you have access to a health club, a set of dumbbells and a weight bench ought to be part of your home furnishings.  Dumbbells are not only convenient;  they’re a great way to challenge your muscles in new and demanding ways.  They allow you to do hundreds of exercises using only two pieces of equipment and very little space.

■  Buttocks, hamstrings, lower back, inner thighs

Opposite Extension:  Lie face down with your forehead resting on your left hand and your legs straight, toes pointed out slightly, heels together.  Tighten your abdominal muscles and try to create a space between your stomach and the floor.  Lift and extend your right arm forward as you squeeze your buttocks muscles and lift and extend your left leg back.  Don’t lift your limbs vey high.  Instead, concentrate on maximizing the extension of your arm and leg.  Hold the extension for 2 counts, then slowly lower your limbs to the floor.  Do 8 to 12 repetitions in this position, then switch arms and legs and do 8 to 12 repetitions with the opposite limbs.

■  Buttocks, quadriceps, hamstrings

Bench Lunge:  Stand about 2 feet from one side of your bench.  Extend your right leg and rest your right calf across the top of the bench.  Hold on to a chair or other sturdy object for support or place your hands on your hips.  Bend your left knee until your thigh is almost parallel to the floor.  Return to the starting position, taking care not to lock your supporting knee.  Complete the set, then switch positions to work your right leg.

■  Biceps

Stationary-Elbow Biceps Curl:  Hold a dumbbell in each hand with your arms at your sides, palms facing forward, the inside of your elbows resting lightly against your sides.  Your feel should be hip-width apart.  (You may want to use a slightly lighter weight than usual for this exercise, since strict form is important.)  bending at the elbows, slowly curl both weights toward your shoulders, keeping your elbows still (don’t allow them to move upward or forward).  Return to the start and repeat, keeping your elbows stationary.

 

Eating before exercise – good or bad? (2)

When you exercise with an empty stomach, your body burns more fat than if you ate before you exercised, But – and this is an important consideration – your body also ends up burning lean mass or muscle.

Remember that your body will still burn fat even if you don’t exercise with an empty stomach; it just won’t burn as much. But to be able to burn fat as a fuel, your body needs carbohydrates.

Also, a snack before a workout will keep you from becoming very hungry after a workout, which happens often and ends up making you eat more than you intend to and definitely more than is good for you.

If you decide to go ahead and eat before exercise, these are the best ways to do it for maximum benefit:

• Choose a light 200- to 300-calorie meal containing some carbohydrates and protein. 
• Allow at least one half to an hour to pass before you begin your workout.
• Dehydrated muscles perform poorly so drink water not just before, during, and after a workout, but throughout the day.
• Don’t go longer than four hours without eating. Make sure that in between meals, instead of suddenly feeling hungry and grabbing the nearest unhealthy snack, you have planned nutritious snacks.

Some possibilities (these can also be breakfast if you exercise early in the morning):
• egg whites
• cottage cheese
• nonfat or low-fat yogurt
• protein shake
• fruits (bananas, oranges, apples, grapes)
• unsalted and/or whole-grain crackers
• a slice of whole-wheat or multi-grain bread
• soups that are low in fat and salt (pureed soups, minestrone, miso, etc.)

Avoid high-fat proteins:

• peanut butter
• red meat
• cheese

These take longer to digest and sometimes make you feel even more tired. Look for food that is quickly digested and absorbed.  Experiment with various options. 
And if you have an important event or scheduled workout activity with a friend, this may not be the best time to try a new food, just to be safe. – Anna Unson-Price