Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process 9781510758971
Building and retaining physical strength is integral to living a fuller, longer life. Lifting weights can reduce the sym
490 99 67MB
English Pages 160 Year 2020
- Categories
- Physical education and sport
- Bodybuilding
- Commentary
- 12 week plan Strength Training for Senior, Increase your Balance, Stability, and Stamina to Rewind the Aging Process
Table of contents :
Introduction: The Importance of Strength Training for Older Adults
Chapter 1: The Basics of Resistance Training
a. The Exercises
i. Chest
ii. Back
iii. Shoulders
iv. Biceps
v. Triceps
vi. Core
vii. Lower Body
b. Types of Resistance
c. Repetitions and Sets
d. Rest Between Sets
e. Recovery Days
Chapter 2: Why You Should Lift Weights
a. Immediate Benefits
b. The Long-Term Benefits
i. Cardiovascular Function
ii. Lung Strength and Capacity
iii. Blood Pressure
iv. Muscle Strength and Endurance
v. Less Inflammation
vi. More Flexibility
vii. Your Brain
Chapter 3: Getting and Staying Motivated to Exercise
a. Different Types of Motivation
b. Barriers to Change
i. Fear of Injury
ii. Isn’t It “No pain, no gain?”
iii. Dealing with Ongoing Physical Issues and Conditions
iv. Confusion Over How to Start
v. Time Constraints
c. What Motivates Us to Make a Change?
i. Improving Health
ii. Self-Efficacy
iii. Believing We Can Succeed
iv. Overcoming Fear of Failure
v. Finding Social Support
Chapter 4: What You Need to Know to Get Started
a. Do I Need to See a Doctor First?
b. Proper Clothes and Footwear
c. What Equipment Do You Need, and Where Do You Get It?
i. A variety of dumbbells
ii. Resistance bands
iii. Gliding/sliding devices
d. Setting Your Goals
e. Tracking Your Progress
f. Falling off the Wagon—Now What?
g. Advice on Choosing Your Weights
h. Delayed Onset Muscle Soreness (DOMS) and Rest Days
i. Symptoms of DOMS
ii. What to Do About DOMS
iii. Rest Days
iv. Pain vs. Discomfort
Chapter 5: Exercise Guidelines for Seniors
a. Cardio Exercise
b. Strength Training
c. Flexibility Training
d. Balance Training
e. Core Training
f. Focusing on Form
Chapter 6: How the Program Works
a. The Warm-Up
b. The Strength Training Workouts
c. Core, Balance, and Flexibility Workouts
d. The Workout Schedule
Chapter 7: Let’s Get Started: The Warm-Up and Flexibility Workout
Chapter 8: Total Body Strength: Weeks 1 and 2
a. Equipment Needed
b. Suggested Workout Schedule
Chapter 9: Total Body Strength 2: Weeks 3 and 4
a. Equipment Needed
b. Suggested Workout Schedule
Chapter 10: Total Body Strength 3 Weeks 5 and 6
a. Equipment Needed
b. Suggested Workout Schedule
Chapter 11: Split Strength Training: Weeks 7 and 8
a. Equipment Needed
b. Suggested Workout Schedule
Chapter 12: Split Strength Training 2: Weeks 9 and 10
a. Equipment Needed
b. Suggested Workout Schedule
Chapter 13: Total Body Compound Strength Training: Weeks 11 and 12
a. Equipment Needed
b. Suggested Workout Schedule
Chapter 14: What Happens Next?
a. Manipulating the Principles of Strength Training
i. The Overload Principle
ii. The Progression Principle
iii. The Reversibility Principle
iv. The Specificity Principle
v. Tips to Keep Going
References
