Resistance Band Workout for Seniors: Improve Energy, Mobility, and Vitality with This Easy to Read Guide
Stay fit without worrying that your age will become an obstacle in life Can you feel your body getting older and less m
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English Pages 217 Year 2022
- Author / Uploaded
- Francis Papun
- Categories
- Physical education and sport
- Bodybuilding
- Commentary
- Resistance Band, Seniors, Health ,Exercise & Fitness
Table of contents :
Untitled
resistance-band-workout-for-seniors-improve-energy-mobility-and-vitality-with-this-easy-to-read-guide
Cover Page
Resistance Band Workout for Seniors: Improve Energy, Mobility, and Vitality with This Easy to Read Guide
Introduction
How Will This Book Benefit Me?
Who Is the Author?
Benefits of Regular Exercise for Seniors
My Promise to You
But...You Have to Act!
Chapter 1: What is Resistance Training?
How Exactly Does the Body Build Muscle?
Why Are Bands a Good Choice?
Making the Right Choice
The Top 10 Resistance Band Training Rules
The Bottom Line
Chapter 2: Healing From Injury
Common Injuries Healed With Resistance Training
Shoulder Dislocation or Pain
Tennis Elbow
Runner's Knee
Hip Bursitis
Sprains and Strains
Recovery After Knee-Repair Surgery
Phases of Recuperation After Injury
Reaction Phase
Regeneration
Remodeling Stage
A Note of Caution
Breathe, Breathe, Breathe...
In and Out
Belly Breathing
Consistency Is Key
The Role of Genetics
Ectomorphs
Endomorphs
Ectomorphs
Types of Resistance Bands
Mini Bands
Tubing
The Resistance Level
How to Find the Right Level
Adjusting Resistance During an Exercise
Do You Need More Convincing?
Chapter 3: Warm-Ups and Stretches
Suggested Exercises
Windmill Exercise
Elbow Touch
Tennis Elbow Warm-Up
Shoulder Box Exercise
Choker Exercise
Wrist Stretch
Knee to Chest Exercise
Sit & Reach Exercise
Rear Calf Stretch Exercise
Gas Pedal Exercise
Twister Exercise
Side Bend Exercise
Rock ’n Roll Exercise
Head Lift Exercise
Tennis Watcher Exercise
Chapter 4: Understanding the Benefits of Strength Training
Strength Training in a Nutshell
Strength Training and Diseases
Increasing Anaerobic Endurance
The Cardiovascular and Pulmonary Systems
A Solution for the Whole Body
An “Anti-Aging Formula”
Factors Affecting Success
Nutrition
How to Avoid the Weight Loss Stall
Body Composition
Chapter 5: Types of Resistance Bands and Specifications
Loop Resistance Bands
O-Shaped Expanders
Tube Resistance Bands
Thermoplastic Rubber
Extruded Rubber
Latex
Mini Hip Circle Resistance Bands
RENRANRING Resistance Bands
Figure 8 Resistance Bands
Letsfit Resistance Power Loop Bands
Therapy Bands
Theraband Resistance Therapy Bands
Whatafit Resistance Therapy Bands
Perfect Peach Resistance Therapy Bands
Tribe Resistance Bands
Valeo Resistance Bands
EDX Resistance Bands
Lux Fitness Resistance Bands
Ziftex Resistance Bands
Physioworks Resistance Bands
8-Shape Resistance Bands
BFR Bands
Superpump BFR bands
Resistance Band Rollers
Foam Rollers
Pull-Up Bands
Long Bands
Kinetic Leg Resistance Straps
Door Anchors
Ankle Straps
Handles
Chapter 6: Resistance Band Series Exercises
The Main Body Parts
Upper Body
Lower Body
The Core
The Back
The Abdominal Area
Golfing Exercises
Targeted Warm-Ups
Joint Stability
The All-Important Swing
Fitness
Adding Accessories
Balls
Dumbbells
Chapter 7: Sample Core Workouts
Core Workout 1
Bicycle Crunch
Mountain Climber
Hip Thrust
Core Workout 2
Low-High Chop
Side Plank Row
High Leg Raise
High Plank Row
Core Workout 3
Bicycle Crunch
Mountain Climber
Torso Rotation
Side Plank Reach
Other Exercises to Mix and Match
Chapter 8: Designing Your Own Programs
Two Workouts per Week Program
Day One
Day Two
Three Workouts per Week Program
Day One
Day Two
Day Three
Four Workouts per Week Program
Day One
Day Two
Day Three
Day Four
Beginner Five or Six Day Workout
Day One
Day Two
Day Three
Day Four
Day Five
Day Six
Advanced Five or Six Day Workout
Day One
Day Two
Day Three
Day Four
Day Five
Day Six
Conclusion
A Final Piece of Advice
References
Images
