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Fitness

Your Workout: Exercises For An Efficient Workout

May 2011

If you're short on time, combine exercises for an efficient workout. This routine strengthens the calves, thighs, hips, stomach, arms and shoulders.

fitness

LOW-TO-HIGH
1) Start in a squat position, on the balls of your feet, with two medium-weight dumbbells at your sides. Then stand up.

2)
Bring the dumbbells up from your sides to your shoulders in a hammer-curl motion.

3)
Now do an overhead press by pushing the dumbbells straight up. Reverse the process until you're back in the start position. The faster you go, the more it will improve your cardiovascular health. (8-12 reps, 2-3 sets).
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WHICH BARS STACK UP?
You can stand in a grocery aisle for 20 minutes and stare at the dizzying variety of nutrition bars before buying one, or you can consider the suggestions of four nutritionists we contacted to help narrow your choice. Amanda Carlson-Phillips, a certified sports dietitian, says nuts or raw fruit are healthier snacks, but if you want a nutrition bar to get through your round, make sure it has a mix of carbohydrates, protein, fat and fiber.

WHY EAT ONE?
Not only is it a convenient source of quick nutrition, but "when playing golf, the goal is to keep blood sugar stable, because when blood sugar drops, mental acuity and energy levels are affected," says Amy Goodson, a certified sports dietitian for the Texas Health Ben Hogan Sports Medicine clinic.

WHEN TO EAT ONE?
These bars don't replace a meal, but if your choice is between skipping breakfast or eating an energy bar, go with the bar, says Robert Yang, a certified nutritionist and advisor for the Titleist Performance Institute. The best time to eat one is at the turn or on the back nine to maintain energy levels.

WHAT KIND TO EAT?
"Choose the least amount of sugar, and look for whole-food ingredients," says nutritionist Cate Munroe. "If you can't pronounce an ingredient, don't eat it." Says Carlson-Phillips, of Athletes' Performance: "You want your bar to have no less than four or five grams of protein, and 10 to 15 is ideal."

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