Fitness Over 50 For Women: It's Never Too Late To Feel Younger and Improve Your Health 9798703190616

Are you over 50 and still trying to lose weight and remain fit? If you would like to keep yourself active and in good p

377 40 13MB

English Pages 143 Year 2021

Fitness Over 50 For Women: It's Never Too Late To Feel Younger and Improve Your Health
9798703190616

Author / Uploaded
Key
Amanda

Commentary
Fitness Over 50 For Women, Simple Exercises Illustrated With Explanatory Figures

Table of contents :
Introduction
Chapter 1: Benefits of weight training
Identify your goals
LIVE LONG AND STRONG
TIME, YOUR BODY AND THE SECRET WEAPON
THE MUSCLE CONNECTION, HORMONE AND METABOLISM
BONE DENSITY
STRENGTH, BALANCE AND MOBILITY
HEALTH OF THE BRAIN
Chapter 2: NUTRITION
Micro and macronutrients
Protein
Carbohydrates
Fat
Pre-Workout Nutrition Ideas
Post-workout nutritional ideas
Hydration
Supplements
Chapter 3: YOUR EQUIPMENT AND YOUR GYM
REST AND RECOVERY
rest
To sleep
How to assess the need for recovery
GET PUMPED: GOAL WORKSHEET
Chapter 4: When and how often to train
Tips for maintaining a lifting life
Chapter 5: Why bodyweight training?
The advantages of bodyweight training
You don't need a gym or accessories
Excellent weight / power ratio
Greater flexibility and balance
Clear goals
Variations
Tailored
Chapter 6: The most common training mistakes and how to avoid them
What you need to be successful
How this book will work for you
Chapter 7: EQUIPMENT AND ENVIRONMENT
Workouts in the gym and at home
The weights
GYM ETIQUETTE
Clothing and other gear
Creating a home gym
CHAPTER 8: THE FOUNDATIONS OF A HEALTHY LIFE
water
To sleep
Eat high quality protein to increase strength gains
Key points
Stages of action
Diet
Meal Prep
CHAPTER 9: WORKOUT KNOWLEDGE ABOUT BODY WEIGHT: WARMING UP, STRETCHING AND BREATHING CORRECT
Training frequency and other concerns
Warm ups
Breathing
EXERCISES
QUADRICEPS STRETCH
INSTRUCTIONS
HAMSTRING STRETCH
ELONGATION OF THE INNER THIGH
STRETCH CALFSKIN
ELONGATION OF THE BACK
CHEST STRETCH
LOWER BACK STRETCH
DEEP HIP ELONGATION
Static stretching program (Take it easy)
FOREARM PLANK
PARTIAL CRUNCH
REVERSE CRUNCH
BUG DEAD
SIDE PLANK
Listen
Your routine
How to create a training plan
CONCLUSION

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