November 7, 20023 | No 352
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Food for thought.
“The greater the obstacle, the more glory in overcoming it.”
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Ask Gilad
I’m 61 and have never worked out with weights before. Can you suggest a starter workout routine, I have hand weights and an exercise band.
Absolutely, you can have an effective workout at home using just light dumbbells and exercise bands. Here’s a simple routine that you can follow. Aim to do this workout 2-3 times per week, with at least one day of rest between sessions.
Warm-Up:
- March in place: 2 minutes
- Arm circles: 1 minute
- Leg swings: 1 minute each leg
Workout Routine:
- Legs:
- Squats with Dumbbells: Stand with feet shoulder-width apart, holding dumbbells at your sides. Lower into a squat, keeping your chest up and knees behind your toes. 2 sets of 10-12 reps.
- Lateral Band Walks: Place the exercise band around your lower legs and step side to side in a half-squat position. 2 sets of 15 steps each side.
- Chest:
- Dumbbell Floor Press: Lie on your back with knees bent, feet flat. Press dumbbells up from chest level and then lower. 2 sets of 10-12 reps.
- Band Chest Fly: Anchor the band behind you, hold it with both hands, and stretch your arms out to the sides and then bring them together in front of you. 2 sets of 10-12 reps.
- Back:
- One-Arm Dumbbell Row: Lean over a chair or your knee, pull the dumbbell up towards your hip, and lower it down. 2 sets of 10-12 reps each side.
- Band Pull-Aparts: Hold the band with both hands in front of you and pull it apart while squeezing your shoulder blades together. 2 sets of 15 reps.
- Shoulders:
- Seated Overhead Dumbbell Press: Sit with back straight, press dumbbells from shoulder height to above your head. 2 sets of 10-12 reps.
- Band Lateral Raises: Stand on the band and lift your arms out to the sides. 2 sets of 10-12 reps.
- Arms:
- Bicep Curls with Dumbbells: Stand or sit with palms facing up, curl the weights up to your shoulders. 2 sets of 10-12 reps.
- Tricep Kickbacks with Bands: Step on the band, hinge forward slightly, hold the band with one hand, and extend your arm back. 2 sets of 10-12 reps each side.
- Core:
- Seated Russian Twists with Dumbbell: Sit on the floor, lean back slightly, hold a dumbbell with both hands, and twist your torso side to side. 2 sets of 15 reps each side.
- Band Pallof Press: Anchor the band to a sturdy object at chest level, stand perpendicular to the anchor, and press the band out from your chest and back in. 2 sets of 10 reps each side.
Cool-Down:
- Full body stretching routine, holding each stretch for 20-30 seconds.
Progression: As you become stronger, you can increase the number of sets to 3, increase the repetitions to 12-15, or add more resistance by using a heavier dumbbell or a tighter band.
Tips:
- Focus on form rather than speed or the amount of weight.
- Breathe in on the easier part of the exercise and out on the more challenging part.
- If you experience any pain (other than normal muscle fatigue), stop the exercise.
Remember to listen to your body, and if an exercise feels too challenging or causes discomfort, you can adjust the movement or consult with a fitness professional. Regularly changing up your routine can also help prevent plateaus and keep your workouts interesting.
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THINGS WE FIND INTERESTING
Super melanin’ heals skin injuries from sunburn, chemical burns
The scientists at Northwestern University have developed an innovative synthetic melanin that mimics the properties of natural melanin found in human skin. When applied topically as a cream to injured or damaged skin, this synthetic melanin has been shown to significantly accelerate the wound healing process.
The synthetic melanin works by efficiently scavenging free radicals that are generated when skin tissue is damaged, such as from sun exposure, radiation, or chemical burns. By mopping up these free radicals, the melanin cream reduces harmful inflammation and oxidative stress. This kickstarts the skin’s healing abilities, stimulating regeneration and repair.
In initial laboratory studies, the scientists demonstrated the melanin cream’s healing effects using skin samples with induced blistering. Blistered skin treated with the melanin cream healed rapidly, while untreated samples continued to display damage. The melanin was also found to calm the immune response, setting the skin on a restorative pathway.
This synthetic super melanin has exciting therapeutic potential. It could be used as an adjunct to sunscreens, providing enhanced photoprotection. The melanin may also be beneficial as an additive to moisturizers and skin creams, where it can promote repair of daily environmental damage. Additionally, it could aid healing of burns, sores, and blisters when applied topically.
The synthetic melanin is non-toxic, transparent when rubbed into skin, and remains on the surface rather than penetrating deep layers. Researchers are currently pursuing clinical trials to further evaluate its healing efficacy and applications. Other studies have shown this melanin can absorb toxins when incorporated into fabrics, representing another avenue for development.
Overall, this innovative synthetic melanin represents a significant advance in the treatment of damaged skin and wounds. Its ability to stimulate the skin’s natural regeneration processes could provide safer, more effective healing of injuries ranging from sunburns to radiation burns.
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NEW SUPPLEMENTS
Ginkgo Biloba + Ginseng
Ginkgo Biloba is a plant originating in Asia that was used in ancient Chinese medicine. Usually, the herb’s leaves are used, but the seeds are shown to have the highest efficacy. Ginkgo contains numerous flavonoids and terpenoids, which promote blood flow in the body and brain.
Together with Gingko, Ginseng plays a vital role in boosting the body’s immune system – helping combat cold and flu symptoms. Ginseng also provides energy to the body through compounds known as ginsenosides.
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Manufacturer Country: USA
Digestive Enzyme Pro Blend
Digestive enzyme supplements help the body break down proteins, lipids, and carbs to aid digestion and assimilation of nutrients to produce more energy and a healthier life force.
This vitamin supplement can help the body regain the nutrients and enzymes it lacks due to a lack of raw foods in most people’s diets.
Ingredients: Makzyme-Pro™, Enzyme Blend (Fungal Protease from Aspergillus oryzae, Lactobacillus acidophilus, Lactobacillus cases, Lactobacillus plantarum), Bromelain, Papain, Fungal Lipase, Fungal Lactase, Alpha Galactosidase, Cellulose (Vegetable Capsule), vegetable Magnesium Stearate, Silicon Dioxide.
Manufacturer Country: USA
CoQ10 Ubiquinone
CoQ10 Ubiquinone is found naturally in the body. However, CoQ10 levels might decrease with age, so it has become a popular supplement.
Ubiquinone also contributes to energy production. CoQ10 safeguards cells against oxidative damage. It is also essential for producing ATP, the body’s major energy source.
Ingredients: Coenzyme Q-10 (Ubiquinone), Cellulose (vegetable capsule), Rice Flour.
Manufacturer Country: USA
Manufacturer Country: USA
Complete Multivitamin
The word “complete” doesn’t do this quality multivitamin justice. That is because our multivitamin supplement comes loaded with all the crucial vitamins and minerals you need—including a vitamin B complex. But we didn’t stop there. This daily vitamin also offers an entire range of natural antioxidants, like green tea, known for slowing the progression of illness and even aging.
Plus, we’ve added immune-boosting herbs like echinacea and spirulina and metabolic and prostate-supporting herbs like lutein, lycopene, and stinging nettle. Comes in easy-to-swallow capsules.
Ingredients: Vitamin A (as Beta-Carotene), Vitamin C (as Ascorbic Acid), Calcium (as Calcium Carbonate), Vitamin D (as Cholecalciferol), Vitamin E (As DL-Alpha Tocopherol Acetate), Vitamin B1 (as Thiamine Mononitrate), Vitamin B2 (as Riboflavin), Vitmin B3 (as Niacin), Vitamin B6 (as Pyridoxine HCL), Folate, Vitamin B12 (as Cyanocobalamin), Biotin, Vitamin B5 (as D-Calcium Pantothenate), Magnesium (as Magnesium Oxide), Zinc (as Zinc Oxide), Selenium (as Selenium Amino Acid Chelate), Copper (as Copper Gluconate), Manganese (as Manganese Amino Acid Chelate), Chromium (as Chromium Picolinate), Molybdenum, Health Support (Lutein, Lycopene, Stinging Nettle Extract, Palmetto), Immune Support (Echinacea Extract, Beta Glucan, Spirulina, Garlic), Antioxidant Fruit & Energy Blend (Green Tea Extract, Hawthorn Berries, Cinnamon Bark Extract, Bilberry Fruit Extract, Grape Seed Extract, Black Currant Fruit Extract, Pomegranate Fruit Extract), Cellulose (Vegetable Capsule), Rice Flour, Magnesium Stearate, Silicon Dioxide.
Manufacturer Country: USA
*Warning: These products is not intended to diagnose, treat, cure or prevent any disease.
The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure or prevent any disease.
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