Written specifically for people over 50, this eBook is a simple and concise guide to strength training. It offers comprehensive and easy to understand description of all the basic components of strength training that is suitable for seniors with varying fitness levels. We have focused on your health and safety and all directions mentioned in this eBook are simple enough to be followed even if you're trying out an exercise after years of inactivity. Studies show that strength training leads to a healthier lifestyle. Read on to know more about this innovative concept and how it can help you.
Book owners would have the possibility to ask the authors their questions, as well as have an option to subscribe to regular updates on principles of strength training, health and fitness specially customized to your needs, as well as video/photo exercise demonstrations.
Table of Contents includes:
Preface - Strength Training for People Over 50 - What, Why and How?
Chapter One: The Power of Strength Training
What Do Studies Say about Strength Training
Getting Answers to Some Commonly Asked Questions
Is this Program for You?
Chapter Two: Getting Started
Time to Get Motivated!
Exercise Safety Tips
Selecting Exercise Equipment
Assessing Your Needs - Which Muscle Groups to Exercise
Designing Your Program
Performing Exercises Correctly
Other Important Activities - Improving Cardio Performance
So Are You Ready to Start Exercising?
Chapter Three: Your Journey Begins
The Exercises
Warming up
Stretching and Endurance Training
Core Strengthening Explained - Strengthening Your Back, Abs and Waist
Abdominal Crunch
Bridges
Segmental Rotation
Abdominal Press - Single Leg
Abdominal Press - Double Leg
Side Plank
Quadruped - Arm and Leg Extension
Modified Front Planks
Squat with a Fitness/Medicine Ball
Abdominal Raise with Fitness Ball
Best Side Exercise
Alternate Leg -Arm Extension with Fitness Ball
Advanced Plank
Lower Body Programs
Squats
Pushups
Leg Extensions
Knee Curls
Upper Body Workout
Standing Pushups
Biceps Curl
Overhead Press
Cool Down Stretch
Chapter Four: Specialized Strength Training Programs
Arthritis
Diabetes
Back Pain
Osteoporosis
Chapter Five: Yoga for Added Gains
Chapter Six: The Final Word
About the Authors
Book owners would have the possibility to ask the authors their questions, as well as have an option to subscribe to regular updates on principles of strength training, health and fitness specially customized to your needs, as well as video/photo exercise demonstrations.
Table of Contents includes:
Preface - Strength Training for People Over 50 - What, Why and How?
Chapter One: The Power of Strength Training
What Do Studies Say about Strength Training
Getting Answers to Some Commonly Asked Questions
Is this Program for You?
Chapter Two: Getting Started
Time to Get Motivated!
Exercise Safety Tips
Selecting Exercise Equipment
Assessing Your Needs - Which Muscle Groups to Exercise
Designing Your Program
Performing Exercises Correctly
Other Important Activities - Improving Cardio Performance
So Are You Ready to Start Exercising?
Chapter Three: Your Journey Begins
The Exercises
Warming up
Stretching and Endurance Training
Core Strengthening Explained - Strengthening Your Back, Abs and Waist
Abdominal Crunch
Bridges
Segmental Rotation
Abdominal Press - Single Leg
Abdominal Press - Double Leg
Side Plank
Quadruped - Arm and Leg Extension
Modified Front Planks
Squat with a Fitness/Medicine Ball
Abdominal Raise with Fitness Ball
Best Side Exercise
Alternate Leg -Arm Extension with Fitness Ball
Advanced Plank
Lower Body Programs
Squats
Pushups
Leg Extensions
Knee Curls
Upper Body Workout
Standing Pushups
Biceps Curl
Overhead Press
Cool Down Stretch
Chapter Four: Specialized Strength Training Programs
Arthritis
Diabetes
Back Pain
Osteoporosis
Chapter Five: Yoga for Added Gains
Chapter Six: The Final Word
About the Authors
