Building and retaining physical strength is integral to living a fuller, longer life. Lifting weights can reduce the symptoms of everything from osteoarthritis and back pain to depression and diabetes. In Strength Training for Seniors, certified personal trainer Paige Waehner provides a detailed twelve-week strength program to help you safely and gradually build power, balance, and resistance with simple, easy-to-follow exercises. Strength Training for Seniors outlines the physical and mental benefits that arise from instituting a strength training program, and includes instructions for numerous different exercises that will: Improve balance and decrease fear of falling Increase self-esteem and independence Relieve pain throughout your body And so much more! Not only will your body be stronger for the future after following the guidelines in Strength Training for Seniors, but you'll also build your confidence to do more in life.
Build strength and balance at any age—just 10 minutes at a time. Staying strong and flexible becomes even more important as we age. This guide to exercise for seniors makes it easy to stay in motion with short and simple exercises you can do anytime and anywhere. Featuring step-by-step instructions from a licensed physical therapist and helpful illustrations, you'll learn how to build muscle mass, improve bone density, and feel great in only 10 minutes per day. A 3-part plan—Start with the principles of strength training before diving into 40 individual exercises, then put it all together with 25 combined routines that help you target every muscle group. No equipment required—Get strong at home with bodyweight exercises such as squats, lunges, and push-ups, along with moves that can be done with items you have on hand like soup cans and gallon jugs. Boost overall well-being—Discover how getting active gives you the confidence and independence to stick with your favorite activities, and build endurance for new adventures. Strength training support—No matter your age or current fitness level, these exercises can be modified to work for you! Live longer and stronger with 10-Minute Strength Training Exercises for Seniors.
Strengthen your core and boost your confidence with 5-minute exercise routines for seniors Having a strong core can improve mobility, reduce aches and pains, prevent falls, and build everyday confidence. 5-Minute Core Exercises for Seniors makes it easy to incorporate daily exercise for seniors, with a collection of 40 individual movements and 25 quick routines for strengthening the major core muscles. This guide to exercise for seniors helps you: Get to know your core—Learn the muscle groups that make up your core, the benefits of keeping them strong, the importance of breathing and stretching, and the latest science behind exercise for seniors. Enjoy a wide variety of exercises—Discover a range of seated, standing, on-the-mat, and weighted exercises that mimic everyday movement and don't require any special equipment. Follow step-by-step instructions—Find how-tos and illustrations for engaging the right muscles and preventing injury, as well as tips to increase or decrease the intensity of each movement to meet your needs. Improve strength, balance, and confidence with this detailed introduction to core exercise for seniors.
Falls are the leading cause of injuries in seniors -- Protect yourself or your elderly loved ones! The CDC has estimated that a whopping 36 million senior citizens suffer from fall injuries each year -- with 32,000 cases proving fatal. Injuries caused by falling over can significantly limit an elderly person's independence and prematurely set them up for long-term assisted care. If you (or anyone you know) suffer from age-related decrease in proper balance, something must be done TODAY! With "Balance Exercises for Seniors: Easy to Perform Fall Prevention Workouts to Improve Stability and Posture" by senior health expert Baz Thompson, you can get all the tips, tools, and techniques that will help you or your loved ones avoid these unfortunate falls altogether. In this insightful and practical guide, you will: Learn all about balance-strengthening exercises, from misconceptions to advantages Deep dive into all the fall risk factors so that you can avoid them before they cause issues Test your balance eon a regular basis and adopt 4 crucial ways that you can prevent falls Get into the targeted balance-strengthening exercises, including seated, standing, and walking Explore all the crucial fall risk factors so you can efficiently avoid them from the get-go Make the most out of this comprehensive guide using step-by-step instructions Strengthen your core and ensure that your body has enough support and proper posture Improve your balance using expert-approved practices that reduce dizziness-related issues And so much more! What sets "Balance Exercises for Seniors" apart is that not only does it provide practical, straightforward information, it also offers clear illustrations on the HOWs of boosting balance in order to stay safe, healthy, and mobile! Don't wait a second longer. Protect yourself and your loved ones with "Balance Exercises for Seniors". Scroll up, Click on "Buy Now with 1-Click", and Grab a Copy Today!
Here from Sean Foy—exercise physiologist and coauthor of the million-copy bestseller The Daniel Plan—is The Burst! Workout, a complete program for 10-minute interval and circuit workouts that can be done practically anywhere, anytime. Study after study proves the effectiveness of high-intensity interval training. Now, here’s exactly how to do it: four minutes to raise the heart rate and metabolism; three minutes of resistance training to strengthen muscles and bones; two minutes of core movements for the abs and back; one minute of deep breathing and stretching (a vital component missing from other popular highintensity circuit programs). The book features three four-week programs: Level 1, with no equipment required, perfect for the office (and fighting the “sitting disease”); Level 2, with minimal equipment; and Level 3, which brings interval training to the gym. The simple, scientifically devised exercises are illustrated with step-by-step photographs and are easy to master. The results are astonishing: The workouts boost metabolic rate, promote weight loss, target all the major muscle groups, increase cardiovascular endurance, have a positive effect on cholesterol levels and blood pressure, and deliver a sense of well-being. All in just a few minutes a day.
The record-breaking no. 1 UK bestseller "The Trainer everyone's following" The Times EAT MORE. EXERCISE LESS. LOSE FAT. In his first book, Joe Wicks reveals how to shift your body fat by eating more and exercising less. Lean in 15 features 100 recipes for nutritious, quick-to-prepare meals and guides you through Joe's signature HIIT (High Intensity Interval Training) home workouts - revealing how to combine food and exercise to ignite intense fat-burning. PRAISE FOR JOE WICKS "His philosophy is simple: train hard and fuel your body. It's perfect if you're looking for a combination of food and fitness inspiration" Harper's Bazaar
Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance. The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With HKPropel Access, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation. The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features: Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use. Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and change of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry. A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements. Ten additional tests, including those for maximum strength, power, and aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines. Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. Online learning tools delivered through HKPropel provide students with 11 downloadable lab activities for practice and retention of information. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique. Essentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice. Note: A code for accessing HKPropel is not included with this ebook but may be purchased separately.
Are you questioning why did your muscles start to feel weak? Are you constantly wondering if you can ever regain the strength you had when you were younger? My name is Jade and throughout my career, I have witnessed first-hand the barriers that prevent people from living a healthy lifestyle. The main thing I've noticed is people start to become more sedentary with age. I want to motivate and educate seniors about the benefits of exercise and a healthy lifestyle. I aim to persuade people that retiring to the couch is no longer a viable option if they want to live the best life they can. Throughout this book, you will learn how to improve your strength, stability, and flexibility in older age. I'll start by covering what strength training is and why it's so important for seniors. You'll learn how strength training benefits us physically and mentally in the short and long term. Next, you'll learn about motivation and discipline. I'll cover what to do to get physically and mentally prepared for the journey ahead. I'll cover how different lifestyle practices can aid your journey to a healthy lifestyle. In this section, I will go over nutrition, sleep, and mindset. Once we're done with the basics, I'll move onto the exercises. I've listed a range of exercises that target multiple joints, upper body, lower body, core, and mobility. Each exercise has a detailed description, training tip, modifications, and advancements. After covering the exercises, you'll see a 12-week progressive strength training plan. The 12-week plan can be broken into three phases and each phase will have a different focus so we can progress with intention. Finally, I'll end with a section on sustainability and progression of your training beyond the 12 weeks. And that's just the tip of the iceberg... You might be thinking, "Why should I care about my strength when I'm older? I'm not looking to compete in sports!". Strength is much more than sports performance and looking good. It's vital for everyday life! Take standing up out of your chair or gripping a carton of milk, for example, which requires a certain amount of strength. What might seem like an easy task now might not be possible if your strength continues to decline over time. With this book in your hands, you will have a clear go-to guide to not only get fit but stay healthy and learn new workouts you have never heard of before. This book will motivate you to develop an on-going practice of working out. Gain meaningful knowledge in the step-by-step, easy-to-follow chapters by using this book as a reference for any of the obstacles you might find yourself facing along the way. Join thousands of others who have taken the leap towards a healthier, brighter way to live and enjoy life!
A fun, fully illustrated exercise book that details Ruth Bader Ginsburg's workout, written by her trainer. Have you ever wondered what keeps Justice Ruth Bader Ginsburg, one of the Supreme Court’s favorite octogenarians, so sprightly? She owes it in part to the twice-weekly workouts she does with her personal trainer, Bryant Johnson, a man she's called “the most important person” in her life. Now you too can work out with Justice Ginsburg’s trainer in the comfort of your home with The RBG Workout. From planks to squats to (full) push-ups, this simple but challenging workout—illustrated with four-color illustrations of the justice in workout gear—will have you getting fit in no time. With tips from the bench, and sidebars with Bryant’s folksy wisdom on getting fit and staying healthy, this delightful book is a perfect gift for anyone looking to emulate one of America’s most admired women.
Men's Health magazine's #1 personal trainer delivers cutting-edge, high-intensity workouts to help you pack serious muscle and become unstoppably fit. From the man responsible for the gym that trained the actors in the movie 300 comes cutting-edge fitness strategies, 100 workouts, and a training plan that has successfully transformed A-list actors and actresses, elite special-forces soldiers, all-star athletes, and everyday men and women. With Bobby Maximus’s guidance you too can become one of the most insanely fit people the world has ever seen. The diets and workouts that promise easy results in minutes per day have tricked masses into wasting their money on false promises. Supplements, smoothies, and 4-minute workouts aren’t getting people any fitter. Getting that shredded body requires real commitment and real work—and Bobby can show you how. Maximus Body features circuit-style workouts that will push you to your limits and work your whole body. With a plethora of exercises like “Don’t Ask Me About Your Abs,” that work your core with a combination of sit ups, push ups, pull ups, and even leg raises, you can develop an exercise routine that fits your needs. Whether you are overweight and trying to get back into shape, or a high-level athlete trying to gain that extra edge, Maximus Body offers up thousands of once-secret ways to burn fat, add lean muscle, reveal a shredded 8-pack, and build mind-bending physical fitness.
