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:
SEATED LEG EXTENSIONS
Sit tall at the edge of a chair and cross the arms over the chest (more difficult) or keep them on either side of the chair. Squeeze the right thigh as you extend the right leg straight, keeping the left foot on the ground. Lower and repeat all reps on one side before switching sides.
1 x 12 reps
CHAIR HEEL SLIDES
Sit tall on a chair with gliding devices under each heel, feet flexed. Press the right heel into the gliding device and slide the leg out. Continue to press into the gliding device to slide the right heel back in. Repeat, alternating sides.
1 x 16 reps
CORE AND BALANCE WORKOUT 1
Begin with the warm-up workout or your own light warm-up. Complete each exercise as shown for the suggested time and/or reps, skipping any moves that cause pain or discomfort.
EQUIPMENT NEEDED
A sturdy, unmoving chair
One medium weight
KNEE LIFT AND HOLD
Stand behind a chair and hold on with both hands for balance. Lift the right knee up and hold for as long as you can, up to 30 seconds. Lower and repeat on the other side.
1 x 3 reps on each side
REAR LEG LIFT
Stand behind a chair and hold on with one hand for balance. Keeping the core engaged and the back straight, lift the right leg straight behind you, keeping the leg straight and squeezing the glutes. Lower and repeat on the same side before switching legs.
1 x 15 reps
CLOCK REACH
Hold on to a chair with your left hand and lift your right knee. Hold the knee up as you reach forward with the right hand towards what would be 12 on a clock. Next point your arm to 3 and, finally, point behind you at 6. Bring your arm back to number 3, then to 12, looking straight the entire time.
1 x 2 reps on each side
SAME SIDE KNEE/ARM LIFT
Stand in front of a chair and hold on with the right hand for balance. Raise your left hand over your head and slowly raise the left foot off the floor. Hold for 10 seconds and repeat, alternating sides.
1 x 3 reps on each side
SIDE LEG LIFT WITH CHAIR
Stand and hold on to a chair for balance. Shift the weight to the left foot as you lift the right leg straight out to the side as high as you can without moving or tilting the torso. Lower and repeat all reps before switching sides.
1 x 16 reps
SEATED SIDE BENDS
Sit tall at the edge of a chair and lace the hands behind the head, elbows out. Keeping the hips and knees facing forward, lean to the right as far as you can, squeezing the right side of the waist. Return to start and repeat, alternating sides.
1 x 16 reps
SEATED ROTATIONS
Sit tall and hold a medium weight in both hands at chest level, elbows parallel to the floor. Keeping the hips and knees facing forward, squeeze the weight and rotate to the right as far as you can. Return to the center and repeat, alternating sides.
1 x 16 reps
SEATED CROSSOVER CRUNCHES
Sit tall and lace the hands behind the head, elbows out. Lift the right knee and rotate the opposite shoulder across the body, squeezing the right side of the waist. Lower and repeat, alternating sides. Keep the elbows out the entire time instead of bending them forward.
1 x 16 reps
CHAIR PRESS-UPS
Sit tall and place the hands on either side of the hips. Press into the chair and lift the hips a few inches off the chair, bracing the core. Lower and repeat.
1 x 12 reps
CHAIR KNEE LIFTS
Sit tall and grip either side of the chair. Keeping the back straight, gently lift the feet off the ground, keeping the knees bent and squeezing the lower abs. Lower and repeat.
1 x 12 reps
Chapter 9
Total Body Strength 2: Weeks 3 and 4
This week you’ll have new exercises to take you to the next level in building strength and fitness. The exercises will be familiar, but with a twist that helps you build on everything you’ve worked on during the first two weeks.
Begin with your warm-up and then complete each exercise as shown for the suggested reps and sets. As with the previous workout, do one set of each exercise during Week 3 and, during Week 4, do two sets with a 10- to 30-second rest between each set.
As before, skip any exercise that causes pain.
EQUIPMENT NEEDED
Light, medium, and heavy weights
A sturdy, unmoving chair
A mat
SUGGESTED WORKOUT SCHEDULE
Day 1: Total Body Strength 2/Flexibility
Day 2: Rest or active movement
Day 3: Total Body Strength 2/Flexibility
Day 4: Rest or active movement
Day 5: Rest or active movement
Day 6: Core and Balance Workout 1
Day 7: Flexibility
HOVER SIT AND STAND
Stand in front of a sturdy chair and hold a weight in both hands at chest level. Bend the knees and squat as though you’re going to sit down, but stop just before you sit all the way down. Press into the heels to stand and repeat. Suggested weights: heavy.
1 x 12 reps
REVERSE LUNGES
Holding weights in each hand, step back with the right foot about 2 to 3 feet and bend the knees and lower into a lunge. Make sure you go straight down, taking the right knee towards the floor, keeping the front knee behind the toes. Step back to start and repeat on the same side before switching sides. Suggested weights: light.
1 x 12 reps
GOOD MORNINGS
Stand tall and hold a weight in both hands behind the head. Keeping the back straight and with a slight bend in the knees, tip from the hips and lean forward (back flat) until you’re parallel to the floor or you feel a stretch in the back of your thighs. Return to start and repeat. Suggested weight: light.
1 x 12 reps
SINGLE ARM DUMBBELL ROW
Stand behind a chair and hold on with the right hand for balance. Hold a weight in the left hand and tip from the hips with the back flat until the torso is at about a 45-degree angle, weight hanging down. Bend the elbow and pull the weight up, bringing the elbow to the torso squeezing the back. Lower and and repeat for all reps before switching sides. Suggested weight: heavy.
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 to medium.
1 x 12 reps
OVERHEAD PRESS
Stand with feet hip-width apart and hold weights with the elbows bent and in line with the shoulders like a goal post. Keeping the core engaged, press the weights up overhead. Return to start and repeat. Suggested weights: light.