How walking can cut your risk for serious health problems, and other fitness news for a healthy life.
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TAKE STEPS (LITERALLY) TO BEAT BIG HEALTH RISKS
<p>If you walk rather than drive to work, you’re not only 20% less likely to be overweight, you’re also 40% less prone to diabetes and 17% less apt to have high blood pressure. “Walking even 15 minutes each way, five days a week, can reduce your risks,” says Anthony Laverty, lead author of a survey conducted at the Imperial College London. “If you’re on public transport,” he suggests, “consider getting off earlier, and walking a little farther every day.” So, hit the road—it’ll be your easiest <a href="http://www.mensfitness.com/training">workout</a> of the day.</p>
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GET RIPPED THE RIGHT WAY
<p>To sculpt an <a href="http://www.mensfitness.com/topics/abs-workouts">impressive midsection</a>, you have to hit it from all angles. “The body is basically a spiral, and the muscles attach and function by twisting, rotating, pushing, and pulling in different planes of motion,” says Travis Brown, C.S.C.S., in a recent edition of <em>Performance Training Journal</em>. “The right exercises target a lot more core muscles than your typical crunch or situp.” If you want abs that will show through your T-shirt, rotate these belly-blasting moves into your workouts.
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ARM YOURSELF WITHOUT CURLS
<p>Combining compound, or multijoint, <a href="http://www.mensfitness.com/topics/arm-workouts">exercises</a> (like pulldowns and presses) with single-joint, or isolation, moves (biceps curls, triceps extensions) won’t build bigger or stronger muscles when you’re first getting into lifting. In an <em>Applied Physiology, Nutrition, and Metabolism</em> study, one group of young, untrained men did only the compound moves, while another did both— and earned equal strength and mass gains. Pulldowns are especially effective, says study scribe Martim Botarro, Ph.D., “because you work the back and arm muscles in one exercise.” So stick to the big guns till you’re an intermediate lifter (about six months), Botarro says, and watch your own guns grow.</p>
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