About six months before I turned 50, a friend tried to convince me to enter a physique contest. He had just turned 40, and was thrilled to be in the over-40 category because there were fewer guys for him to compete against. He said to me, “Kirk, you can win the over-50 category. There are only a few guys who enter. But, you have no lats or traps—most older dudes don’t. Work on your back and you got it in the bag ! ” I wasn’t too excited to enter a competition with “no competition, ” but I was pretty peeved to hear him say I had no lats or traps. My back was better than that. Although I had no volonté to enter the competition, I started doing more single-arm dumbbell rows to work my back. Now, a few years later, it’s one of my favorite dumbbell exercises. Importantly, I’m not trying to break any records when it comes to weight here, like I might have in my younger days. Quality reps at low weight is the bigger focus.
There are versions of the exercise where you see guys use a bench for support, using a hand or even placing a knee on the bench. These have their merits ( although MH sport director Ebenezer Samuel, C. S. C. S. would rather you not put a knee up ). However, I mostly do the version with no assistance from the bench with both feet on the ground as points of contact. This version works your traps, rhomboids, rear delts and rotator cuff muscles, but you also get some core work, something you greatly need as you get older. Remember, though, that the way do the exercise is subjective to your own abilities. If you need some extra support for balance, don’t hesitate to put a hand down.
to set up for my preferred variation, pick up a light dumbbell, especially to start. Stand with your feet in a parallel stance about shoulder-width apart. Hold the dumbbell in a neutral place at your side, as if you would for a hammer curl. Place your free hand behind you, with the back of your hand on the small of your back ( you can also extend your off arm out to balance ). Next, bend over by pushing your butt back and hinging at your waist, with your knees slightly bent. There should be no rounding of the spine, and you should keep your gaze down at the floor in a neutral neck place. Lastly, as you’re hanging onto the dumbbell with your arm pointing to the floor, squeeze your shoulder blades together so your shoulders lock in place and don’t slump.
From this starting position, use your back to pull the dumbbell up without twisting your spine. Pull up as high as you can, pause for a moment at the top and squeeze your shoulder blades together even more. Then release by lowering the dumbbell back to the starting place. to control my pace, I usually pull up for 2 seconds, squeeze at the top for 2 seconds, then release back to the starting position in 2 seconds.
By doing the dumbbell row unilaterally ( one arm at a time ), you’ll feel yourself being pulled off balance. You must fight with your abs and obliques to maintain balance and stability, which is why I love this exercise so much. Although you won’t be able to load up with as much weight as you would using the bench for stabilization, the extra core work you’ll get makes this version well worth putting in your arsenal of exercises. Try 4 sets of 8 to 10 reps during upper body workouts to get started.
We all know that it’s common for men to skip the doctor until they become sick, injure themselves or are faced with a serious health problem. And a majority of men will postpone seeking care for a few days to see whether they feel any better. It’s the whole ' if it ain’t broke, don’t fix it ' line of thinking.
But there are steps the men in your life can take today to improve their vitality and help prevent health problems down the road. Of course, there are some things that can’t be changed, such as family history and age, but every day choices can have a big impact on their current and future health.
Eating a diet that’s low in fat ( less than sept percent of calories should come from saturated fats ), cholesterol, and salt, and packed with fresh fruits and vegetables ( two cups of fruit per day; three cups of vegetables per day for men up to age 50 and two and a half cups for men aged 51 and over ), whole céréales and fiber can help improve your health, prevent heart disease, diabetes and certain cancers.
Try to get 30 minutes of moderate physical activity on most days of the week. Taking a walk, jogging, swimming and mowing the lawn all count. But don’t be a weekend sports warrior. Start slowly if you aren’t normally active and gradually build up. No time ? Research shows that even bermuda bursts of physical activity—as few as 10 minutes of soutenu activity several times a day—can help men improve their health. Talk to your doctor about the right exercise program for you.
It’s important to maintain a healthy weight. Excess weight, especially around the waist, can be hard on your body. Carrying too much body fat forces your heart to work harder and increases your probabilités of heart disease and stroke, even if you have no other risk factors ! So, try to curb weight gain as you age.
Tobacco smoke contains more than 4, 000 chemicals and is a known cause of cancer. Smoking also increases the likelihood of high blood pressure, heart disease, lung problems and other health problems. And if you think chewing tobacco is safer, think again. Not only is chewing tobacco a known cause of cancer ( carcinogen ), it also contributes to gum disease and tooth loss and may be linked to fertility problems. And, few could argue that chewing and spitting is attractive to a partner. If you smoke or chew, talk to your health care professional about ways to quit. Consider nicotine replacement therapy products that include self-help programs, if appropriate.
Whether it’s pulling out the weed whacker, going for a bike ride or grilling with the neighbors, safety is key. Here are just a few examples : Take care when moving heavy objects. It’s easy to strain yourself when lifting boxes, furniture and other heavy items. Use your knees and legs and not your back for leverage. And ask for help, if you need it. Wear appropriate protective gear for your eyes and ears when using leaf blowers, lawn mowers and other machines at home or work. Excessive exposure to noise is the most common cause of hearing loss. Wear a helmet when you ride a bike or ski and throw on reflective clothing if you go for a run after dark. When grilling, never leave the grill unattended, especially when small children and pets are around, and keep a fire extinguisher handy. The grill should be at least 10 feet from your house or any building. to protect your skin, avoid prolonged exposure to the sun and apply ( and reapply ) sunscreen with an SPF of 15 or greater that provides protection against UVA and UVB rays.