OnFitness Magazine - July/August 2014 - 16

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Get into a regular squat-thrust position:
arms shoulder width apart, hands on the
ﬂoor with your legs tucked up to your
chest. This is both your start and ﬁnish
position.

SCIENCE

Drop to your hands, kicking your legs
out behind you. Do one pushup. Pull
your legs back up to your chest and,
with an explosive move, launch yourself
from the ground, jumping as far forward
as you can.

W W W. O N F I T N E S S M A G . C O M

V O L

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Regular burpees

N O

DEPARTMENT OF

WEIGHTS &
MEASURES

Boost your libido: Consistent exercise will improve the blood ﬂow to your sexual organs. Not only that, but
exercise will improve self-image. With a better self-image, you'll have an improved libido. Massage techniques can
do wonders for sexual arousal, particularly if you're strung out on worries. Prepare the room with soft lighting
and relaxing music, then start with a back massage.

Keeping your core tensed will work
your abs, chest and arms. Perform
this as quickly and explosively as you
can to engage fast twitch muscle
ﬁbers.
This will increase your lower body
power as effectively as squats and
the exertion in your legs will ﬂood
your body with natural growth
hormones.

Can a simple
blood test
predict
sudden
cardiac
death?
Yes, say researchers
at the Cardiovascular Institute at
Rhode Island. This is
the ﬁrst blood test
of its kind, says
Samuel C. Dudley,
MD. Sudden cardiac
death can be
prevented with
implantation of an
ICD: implantable
cardiac deﬁbrillator.
However, there's
been much overuse
of ICDs. Sixty
percent of ICD
recipients may not
even need one.
Dr. Dudley says that
the blood test can
"reﬁne the need"
for ICDs, "and
instead implant
the cardiac
deﬁbrillators only in
the most severe
cases of sudden
cardiac death risk."
The blood test
is still in the
experimental stage.

Box jump burpee

tand before a stable platform to jump onto,
holding dumbbells straight armed at your sides
- light enough to enable you to jump onto the
platform. Now, jump up, all of your feet landing on
the platform (no half-foot landings). Straighten legs
and posture before jumping back down.
Once you've landed in the starting position,
drop down into a burpee, still holding the dumbbells. After the burpee is completed, jump back up
onto the box.
Keep doing this for 20 minutes. However, you
get to rest when you become exhausted. During the
rests, put the dumbbells down and simply pace
about. Don't sit. Just pace about. When you feel
recharged enough to continue, then do so. If all you
can continue is just one jump and one burpee, then
you didn't rest long enough.
Rest times are based on how much rest in
between the exertion you need, not on any speciﬁed
or premeditated times. After 20 minutes, you're done.

Blame too many mouthfuls of junk food,
rather than high price of healthy food,
on childhood obesity

recent article in the journal Pediatrics reports that a higher body mass index in young kids
from low and middle income households is linked to the high prices of fresh produce. The
link is small, but signiﬁcant, says Taryn Morrissey, the study's lead author.
But does this really explain overweight in children? According to the law of thermodynamics (calories in vs. calories out), an active child who eats few fruits and vegetables and
instead eats cheap junk foods - but with controlled portions (not overeating in quantity),
should not be overweight.
A tossed salad (50 calories) with olive oil (120 calories) and vinegar (10), plus a cup of
low fat yogurt (80), has around the same amount of calories as one large glazed donut with
sugary icing.
If kids are eating two or three donuts at a single sitting, plus sugary soda with them instead
of water, and then these kids are being sedentary, of course they'll be overweight! One can of
soda and two big donuts make a 650 calorie snack.

RUNNING TIP

When running, let your
jaw hang loose, don't
bunch up your
shoulders close to your
ears, and occasionally
shake out your hands
and arms to stay
relaxed.

Stagnation?

verdoing aerobic training together with a muscle building routine is a common mistake people make. Increasing cardio to accelerate fat loss, while at the same time performing intense strength training, often leads to fatigue.
You should give your muscles time to recover whenever
you are exercising. Otherwise your muscles will feel weaker
and eventually, you'll be unable to complete any training
routine.
Limit your cardio sessions to twice a week and muscle
building to thrice a week if you've been experiencing stagnation with progress.

BUILDING YOUR TRICEPS

Seated dumbbell triceps extension (kickback)
Sit at the end of a ﬂat bench with feet ﬁrmly on ﬂoor. Hold dumbbell in right
hand, palm facing in. Bend forward at the waist so upper chest is almost touching
upper thigh. Draw right elbow up to your waist, keeping lower arm vertical to
ﬂoor. Slowly press dumbbell up behind you in a semicircular motion until your
entire arm is parallel with ﬂoor. Keep this position for ﬁve seconds while contracting triceps, then slowly release weight back to starting position. Use a weight that
brings on muscle failure within 8-12 reps. Work both arms.

Lunging

unging while holding weights mimics
the natural movement of carrying
something while stepping over something (like a rock, log, debris).
Trainees who are already lunging
should add heavy weights, but
not so heavy that it disrupts correct form. A good version of a
weighted lunge would be to hold
a weight plate to your chest and
with each lunge, slightly twist the
torso.

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OnFitness Magazine - July/August 2014

Table of Contents for the Digital Edition of OnFitness Magazine - July/August 2014