Sept/Oct 2009
Written by Shoshana Pritzker Friday, 21 May 2010 17:26
Sept/Oct 2009
Finally, the Sept/Oct issue of FitnessRx for Women is out! With Olympic Swim Champ Dara Torres on the cover it's sure to be a success. If you know anything about Dara, you'd know she is a fabulous over 40 swimmer who has a body to die for! It just goes to show that you can be fit and healthy at any age. On page 48 you'll find Dara's incredible story and her secrets to achieving a swimmer's body without even swimming one lap in the pool.
This issue also has four, count 'em 4, new writers! Be sure to check out Bravo TV's the Workout star Jackie Warner's Q&A on page 102. If you've got any questions of your own for Jackie, feel free to send them to Jackie care of the editor at This e-mail address is being protected from spambots. You need JavaScript enabled to view it OR simply log on to the FitnessRx forums and check out Jackie's thread 'Ask Jackie'. For a new perspective on Yoga, you'll find Beth Shaw's (President of YogaFit) new column on page 112. In this first article Beth helps us to use Yoga to reduce daily stress. Learn to take up Tennis with Delio Pacifici who shows us how Tennis is the feel-good sport that works your core. And last but not least, Kerri Lee Brown (of Stott Pilates and currently on maternity leave -congratulations Kerri!) brings props to your pilates routine. Check out this article on page 114.
The feature on page 63, Secrets to Staying Leaner, Sexier and Younger Forever, is filled with loads of information on how you can make the most out of your day and set yourself up for a longer, healthier life. With this feature you'll find a training routine. Below is each exercise with descriptions of how to properly execute each. I hope you find this useful!
Incline Dumbbell Bench Press 3 x 10 reps
Sit down on 70 degree incline bench with dumbbells resting on lower thighs. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
Incline Dumbbell Flyes 3 x 10 reps
Grasp two dumbbells. Lie supine on 70 degree incline bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows to sides. Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.
Seated Dumbbell Shoulder Press 3 x 10 reps
Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells until arms are extended overhead. Lower and repeat.
DEMO
Seated Dumbbell Front Raise 3 x 10 reps
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent. Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
DEMO
Seated Dumbbell Side Laterals 3 x 10 reps
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
DEMO
Rear Raises on Incline Bench 3 x 10 reps
Grasp dumbbells to each side. Sit face down on Incline Bench. Position elbows with slight bend and palms facing together. Raise upper arms to sides until elbows are shoulder height. Maintain height of elbows above wrists by raising "pinkie finger" side up. Lower and repeat.
Wide-Grip Lat Pulldowns 3 x 10 reps
Grasp cable bar with wide grip. Sit with thighs under supports. Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat.
Seated Rows 3 x 10 reps
Sit on seat and position chest against pad. Push foot lever if available. Grasp narrower parellel grip handles. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
DEMO
One-Arm Incline Dumbbell Curls 3 x 10 reps
Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward. With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Bench Dips 3 x 10 reps
Stand between two benches placed parallel, slightly less than leg's length away. Place hands on edge of bench, arms straight with shoulders above hands. Rest heels on adjacent bench with legs straight. Have assistant place weight on lap near hips. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat.
One-Leg Squats 3 x 10 per leg
With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place feet slightly forward and cross lower leg above knee of supporting leg. Disengage bar by rotating bar back. Bend knees forward slightly while allowing hips to bend, keeping back straight and knees pointed same direction as feet. Descend until thigh of supporting leg is just past parallel to floor. Extend knee and hip until leg is straight. Return and repeat. Continue with opposite leg.
DEMO
Step-Ups (with Dumbbells) 3 x 10 reps per leg
Stand with dumbbells grasped to sides facing side of bench. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.
DEMO
Leg Extensions 3 x 10 reps
Sit on apparatus with back against padded back support. Place front of lower leg under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support. Move lever forward by extending knees until leg are straight. Return lever to original position by bending knees. Repeat.
Seated Leg Curls 3 x 10 reps
Sit on apparatus with back against padded back support. Push hand lever to lower leg pads. Place legs in between pads. Release hand lever gradually. Grasp handles to sides with each hand. Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.
Standing Calf Raises 3 x 10 reps
Place shoulders under padded lever. Position toes and balls of feet on calf block with arches and heels extending off. Grasp handles or sides of padded lever. Stand erect by extending hips and knees. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.
DEMO