Strength Training for Seniors : How to Rewind Your Biological Clock

by Fekete, Michael

• ISBN13: 9780897934787
• ISBN10: 0897934784
• Format: Paperback
• Copyright: 2006-06-13
• Publisher: Hunter House

Summary

Regular exercise can reduce a person's biological age by 10 to 20 years, and the key to exercising effectively is maintaining and increasing strength. A higher level of strength also improves immune systems, helps prevent age-related diseases such as diabetes and osteoporosis, lowers stress, and increases mental acuity. Written by a master athlete over 50, this accessible book offers specific exercises for improving health and fitness, tips on maintaining and increasing mobility and motor skills, nutritional advice, strategies for stress management, and worksheets for personal strength training schedules.

Table of Contents

List of Exercises	viii
Acknowledgments	x
Introduction	1	(2)
Strength Training: The Way to Rewind Your Biological Clock	3	(7)
The Importance of Strength Training for Seniors	5	(3)
Getting Started	8	(2)
The Muscular System: Understanding the Basis of Our Strength	10	(13)
Muscles: What Are They Good For?	10	(5)
How Muscles Do What They Do	15	(4)
Exercise Terminology	19	(4)
Health and Fitness Assessments	23	(3)
The Health Screening	24	(1)
The Fitness Assessment	25	(1)
Healthy Lifestyle Habits: Good Nutrition and Stress Management	26	(17)
Nutrition	27	(6)
Stress Management	33	(7)
Behavior-Change Commitment Contract	40	(1)
Stress-Management Strategies	41	(1)
Behavioral Balance Sheet	42	(1)
The Importance of Setting Goals	43	(8)
Goals for Physical Fitness	43	(3)
Goal-Oriented Mindsets	46	(3)
Sample Exercise/Lifestyle Commitment Contract	49	(1)
Exercise/Lifestyle Commitment Contract	50	(1)
Principles of Strength Training for Seniors	51	(10)
Safe	52	(4)
Effective	56	(1)
Personalized	57	(1)
Functional	58	(1)
Progressive	59	(1)
Balanced	60	(1)
Your Strength-Training Routine: Elements to Include in Every Exercise Session	61	(9)
Preparations for a Safe Training Environment	61	(1)
Physical and Mental/Emotional Warm-Up	62	(3)
Maintaining Proper Posture	65	(1)
Executing Movements at the Proper Speed	66	(1)
Aiming for a Full Range of Motion	66	(1)
Maintaining Proper Breathing	67	(1)
Generating Positive Feelings Related to Exercise	68	(1)
Performing Exercises in an Appropriate Order	69	(1)
Cool-Down	69	(1)
Stretching	69	(1)
Designing Your Initial Program	70	(11)
Program #1: Low Fitness Level Plus a Medical Condition	70	(6)
Program #2: Somewhat Active Plus No Medical Problems	76	(5)
Beginning Exercises and Stability-Ball Exercises	81	(9)
Beginning Exercises	81	(5)
Stability-Ball Exercises for Strengthening the Core	86	(4)
Basic Strength-Training Exercises for Seniors	90	(18)
Exercises for the Lower Body	90	(5)
Exercises for the Trunk	95	(4)
Exercises for the Upper Body	99	(6)
Basic Stretches	105	(3)
Should You Train at Home or in a Club? By Yourself or with a Trainer?	108	(5)
Home Training vs. Training at a Fitness Club	108	(1)
Equipment in a Fitness Club	109	(1)
Exercising on Your Own vs. Exercising with a Personal Trainer	110	(3)
Real-Life Examples to Teach and Inspire	113	(8)
Harriet	113	(2)
James	115	(2)
Mary and Norman	117	(1)
Roberta	118	(1)
Barb	119	(2)
What Are You Waiting For?	121	(3)
``I'm Too Tired''	121	(1)
``I Have No Time''	122	(1)
``I've Gotten to the Point Where I Am Unable to Effect a Change''	122	(1)
``I Tried, but I Didn't Have the Motivation to Go On''	122	(2)
Worksheets	124	(7)
Behavior-Change Commitment Contract	124	(1)
Stress-Management Strategies	125	(1)
Behavioral Balance Sheet	126	(1)
Exercise/Lifestyle Commitment Contract	127	(1)
Exercise Charts	128	(3)
Recommended Reading	131	(1)
Index	132