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Work these into your workout

I feel overwhelmed by the sea of fitness equipment at my health club. There is no way I can get to every machine. If I can fit just 10 into my routine, which 10 would you suggest?

With more than 600 muscles in the human body, it makes sense that gyms have more than 10 pieces of fitness equipment. For optimal benefit, you should be learning to use as many of these machines as you can.

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That said, if I had to choose 10, I would go with the following (always have a trainer introduce you to a machine before trying it on your own):

* Treadmill, elliptical trainer, stationary bike or StairMaster (your choice)

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* Bicep curl

* Back extension

* Tricep pushdown

* Bench press or chest flies

* Military press

* Lat pulldown or seated row

* Side dumbbell raises

* Leg curl

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* Leg extension

What are the best food sources for Vitamin C?

Most people are quick to associate Vitamin C and oranges. The orange, and its companions -- tangerines, lemons and grapefruit in particular -- are still trusty favorites. Strawberries and kiwi fruit are also excellent fruit sources.

But don't discount vegetables. Remarkably, red bell and green peppers weigh in as the richest Vitamin C sources. One raw red bell pepper has about four times as much C as your average orange (and a green pepper about twice as much).

Other top contenders are broccoli, tomatoes, brussels sprouts, mangos, cauliflower, papaya and snow peas. The juices derived from foods like oranges and tomatoes are also loaded with C.

Don't panic over getting your C intake each day. One orange covers the government's recommended daily allowance of 60 milligrams. Still, most of the above foods are nutrition powerhouses, so do add them to your grocery list.

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Do you have a fitness question? Write to Fitness, The Baltimore Sun, 501 N. Calvert St., Baltimore, MD 21278. You can also fax questions to 410-783-2519 or e-mail fitness@ baltsun.com.


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