Download PDF Give Me Strength – Strength and Conditioning Training for Seniors Over 60: Fight Aging Using Simple At-Home Workouts to Get Stronger, Improve Balance and Increase Energy. 100+ Exercises and Workouts
Read more BOOK SUMMARY Give Me Strength is a 350-page comprehensive, story-driven book packed with practical, science-backed information including customizable at-home workout programs, unique nutritional tips, and how to set goals and stay motivated. The large print book includes over 100 exercises and workouts for the beginner to the experienced. In addition to simple hand-crafted training, it includes a unique approach to creating your own programs that utilize a simple la carte system that allows for limitless workout customization. The stretching and strength training exercises cover every major muscle group and include detailed descriptions of how to properly execute each one. Sample hand-crafted workouts include: Foundations (Beginner)Next Steps (Intermediate)Tip-Top (Advanced)Balance 5 - Core WorkoutBalance 7 - Core WorkoutQuickie Cardio - Mini Full Body WorkoutPain Relief Workouts - neck, back/sciatica, knees, hips, ankles, wrists, and elbowsGive Me Strength Special Full Body Workout Table of Contents: Introduction, Chapter 1: Give Me Strength: The What and The Why, Chapter 2: The Good, The Bad, The Benefits, Chapter 3: The Approach: Mindset and Motivation, Chapter 4: Baby Steps: Setting Goals, Chapter 5: Two-Headed Monster: Hydration & Nutrition, Chapter 6: Well-Oiled Machine: Pre, Workout, Post, Chapter 7: Gear Up: Basic Equipment You Need, Chapter 8: The Exercises: Head to Toe, Chapter 9: Give Me Strength Workouts, Conclusion, Bibliography Sample Exercise 1 Exercise: Seated Dips Body Part: Arms (triceps), Chest, Shoulders, Elbows Benefit: Helps with pushing movements like getting out of a chair, shoulder and elbow joints, and balance. How To: While sitting, place your hands behind you onto the arms of the chair and scoot to the middle/end of the seat. When ready, slowly push up until your arms are fully extended. Then, slowly return all the way down to the seated position. Do this 12-15 times. Sample Exercise 2 Exercise: Mountain Climbers Body Part: Shoulders, Abs, Legs (Quads), Hips, Glutes Benefit: Works multiple muscles, helps balance and coordination, and improves cardiovascular health. How To: Standing with your feet shoulder-width apart, reach up with one arm (as if climbing), and simultaneously bring up the opposite knee/leg to about 45 degrees. Return to the original position and promptly perform the same motion with the other arm and leg. Be sure your movements are smooth and not jerky. Do this 12-15 times. Sample Exercise 3 Exercise: Arm Circles (various sizes) Body Part: Shoulders Benefit: Increases toning in the shoulders and back, keeps shoulder joints limber. How To: Standing with your feet shoulder-width apart, hold your arms straight out, and then rotate them while making medium-sized circles. Do 15 forward circles, then 15 backward. You can also change the size of your circles from large or small. Sample Exercise 4 Exercise: Seated Chest Squeeze Body Part: Chest, Shoulders, Upper Back, Spine Benefit: Strengthens shoulders, chest, back, helps posture How To: While seated, place your arms at a 90-degree angle in front of you. Hands can be open or closed. Slowly bring your elbows together, pause, and then bring your arms slowly upward until your elbows are about eye level. Slowly bring your elbows back down and open your arms to the original position. Repeat this 12-15 times. This comprehensive, science-backed book explores three core strategies for improving overall fitness and health: getting stronger, improving balance, and increasing energy. Getting Stronger It's complete nonsense that older adults can't become stronger. This book explores the data-driven reasons why we can build strength despite our age. It will also provide practical ways to get stronger at home, offering simple at-home exercises and nutritional advice. Improving Balance Balance is improved when greater overall strength is achieved. Therefore a "full body" approach to exercise is vital to not just keep us from falling and injuring ourselves but to help us develop the confidence that we can do more with our lives! It's time to take control. Increasing Energy It's scientifically proven that we can significantly increase our energy through strength and conditioning training. Add proper nutrition to the equation and you will have a complete solution for more energy and a healthier life. This book explores both. Read more Evidence-based Resistance Exercises One amazing thing about skeletal muscle is its plasticity. Age doesnt matter, if you engage and commit to resistance exercise, your muscle will adapt in healthy ways. This book is novel because it highlights evidence-based benefits of resistance exercise for older populations and provides easy-to-follow exercise routines. Matthew highlights that it is never too late to start which is a message we should share with our loved ones. - Dr. Micah Zuhl, Ph.D., Professor of Exercise Science, Central Michigan University Read more
Details e-book Give Me Strength - Strength and Conditioning Training for Seniors Over 60: Fight Aging Using Simple At-Home Workouts to Get Stronger, Improve Balance and Increase Energy. 100+ Exercises and Workouts
🗸 Author(s): Matthew Case
🗸 Title: Give Me Strength - Strength and Conditioning Training for Seniors Over 60: Fight Aging Using Simple At-Home Workouts to Get Stronger, Improve Balance and Increase Energy. 100+ Exercises and Workouts
🗸 Rating : 4.9 from 5 stars (83 reviews)
🗸 ISBN-10: B0BGNKVMKN
🗸 Languange: English
🗸 Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
🗸 Supported Devices: Android, iOS, PC and Amazon Kindle
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