Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process
- Автор: Waehner Paige
- Год: 2020
- Язык: английский
- Год: Skyhorse
- ISBN: 978-1-5107-5897-1
- Жанр: Спорт
Электронная книга - «Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process». Краткое содержание книги:
1 x 10 reps
FLEXIBILITY WORKOUT
This workout can be done two to three times a week, either after a workout or on its own for flexibility and relaxation. This gentle workout can also be done on a daily basis and is a great way to stay active when you’re doing something more sedentary, such as watching TV.
EQUIPMENT NEEDED
A sturdy chair.
SEATED TORSO STRETCH
Sit tall and lace the fingers together, taking the arms straight up towards the ceiling and stretching through the torso. Without lifting the hips, stretch the arms up and over to the right, stretching the left side of the torso. Hold for 15 to 30 seconds and repeat on the other side.
SEATED TRICEPS STRETCH
Sit tall and reach both arms up, palms facing in. Bend the right elbow, taking the hand behind the head and gently pull on the elbow with the left hand, feeling a stretch in the back of the arm. Hold for 15 to 30 seconds and repeat on the other side.
BICEPS STRETCH
Sit tall and take the arms straight out to the sides with the thumbs pointing up. Rotate the hands so the thumbs face down and gently press your arms towards the back of the room, stretching the arms. Hold for 15 to 30 seconds.
UPPER BACK STRETCH
In a seated position, lace the fingers together and stretch up overhead. Then round the back while contracting the abs and stretch the arms towards the front of the room, stretching the upper back. Hold for 15 to 30 seconds.
SEATED HIP STRETCH
Sit tall and cross the right ankle over the left knee. Gently press forward, keeping the back straight, and feel a stretch in the right hip. You can also gently press down on the right knee for a deeper stretch. Hold for 15 to 30 seconds and switch sides.
SEATED HAMSTRING STRETCH
Sit tall and take the right leg straight out and rest on the heel, foot flexed. With the back flat, gently lean forward until you feel a stretch in the back of the right leg. Hold for 15 to 30 seconds and repeat on the other side.
STANDING HIP FLEXOR STRETCH
Stand behind a chair and hold on for balance. Take the right foot back behind you and bend both knees into a half lunge. Squeeze the right glute, pressing forward and feeling a stretch in the front of the right hip. Hold for 15 to 30 seconds and repeat on the other side.
STANDING CAT-COW
From a standing position, bend the knees and place the hands on the thighs. Pressing gently on the thighs, round the back, reaching the upper back towards the ceiling, keeping the abs in. Release the back and return to a flat back. Smoothly move back and forth between the motions for 15 reps.
CALF STRETCH
Stand next to a wall or chair for balance and take the right leg back behind you, leg straight. Press the right heel down to the floor and gently press forward until you feel a stretch in the back of the right calf. Hold for 15 to 30 seconds and switch sides.
Chapter 8
Total Body Strength: Weeks 1 and 2
This first workout eases you into your journey of getting strong and fit. Begin with the warm-up workout, or your own warm-up, and then complete each exercise with the suggested reps and sets. During Week 1, do one set of each exercise. During Week 2, do two sets of each exercise, resting for 10 to 30 seconds in between each set.
Be sure to skip any exercise that causes pain.
EQUIPMENT NEEDED
For women, light: 2 to 5 lbs, medium: 5 to 8 lbs, heavy: 8 to 10 lbs
For men, light: 5 to 8 lbs, medium: 8 to 10 lbs, heavy: 10 to 12 lbs
Gliding discs or other sliding equipment (e.g., towels or paper plates)
A sturdy, unmoving chair
SUGGESTED WORKOUT SCHEDULE
Day 1: Total Body Strength 1/Flexibility
Day 2: Rest or active movement
Day 3: Total Body Strength 1/Flexibility
Day 4: Rest or active movement
Day 5: Rest or active movement
Day 6: Core and Balance Workout 1
Day 7: Flexibility
SIT AND STANDS
Stand in front of a sturdy chair and bend the knees, sitting lightly on the edge of the chair. Press into the heels to stand all the way up while trying not to use your hands.
1 x 16 reps
ASSISTED LUNGES
Stand next to a wall or chair for balance and stand in a split stance, the left leg back and the right leg forward about three feet apart. Bend the knees and lower the back knee towards the floor, keeping the front knee behind the toe. Keep the torso straight and abs in as you push back to start. Repeat on the same side before switching legs.
1 x 12 reps
SEATED DOUBLE ARM ROWS
Hold weights in each hand as you sit on the edge of a sturdy chair. Lean forward, keeping the back straight and the abs in, hanging the weights down on either side of the legs. Bend the elbows and row them up to torso level, squeezing the back muscles. Lower and repeat. Suggested weights: medium.
1 x 12 reps
LATERAL RAISE
Stand tall with good posture and hold weights in both hands with the palms facing out right next to the hips. Lift the arms straight up to the sides just to shoulder level. Lower and repeat. Suggested weights: light.
1 x 12 reps
BICEPS CURL
Stand tall with good posture and hold weights in both hands with the palms facing out just in front of the thighs. Bend the elbows and curl the weights up towards the shoulders, squeezing the biceps. Lower and repeat. Suggested weights: medium.
1 x 12 reps
SEATED TRICEPS EXTENSIONS
Sit tall in a sturdy chair and hold one weight in both hands. Take the weight straight up overhead and keep the core engaged. Bend the elbows, lowering the weight behind your head until the elbows are at about 90-degree angles. Squeeze the back of the arms to lift the weight back up and repeat. Suggested weight: heavy.
1 x 12 reps
WALL PUSH-UPS
Stand about 2 feet from a wall with your arms straight out in front of you, palms on the wall. Your hands should be shoulder-width apart and at shoulder height. Bend the elbows and lean your body towards the wall until your nose almost touches it. Keep your back straight and abs in. Push back to start and repeat. You can adjust the difficulty by standing closer (easier) or further away (harder).
1 x 12 reps
SEATED CALF RAISES
Sit tall at the edge of a chair and place the palms on the thighs. Press down into the thighs as you lift up onto the toes, squeezing the calves. Lower and repeat.
1 x 12 reps