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:
MODIFIED FLOOR PUSH-UPS
Using your mat, get on all fours with the hands about shoulder-width apart. Bend the elbows and keep the back straight as you bring your nose towards the mat. Press back up and repeat. To make it harder, walk the hands forward to put more weight on the upper body.
1 x 12 reps
CHEST PRESSES
Lie down with the knees bent and hold weights in both hands directly over the chest. Bend the elbows and lower them towards the floor, just briefly touching at the bottom. The arms should look like goal posts. Press the weight back up and repeat. Suggested weights: medium.
1 x 12 reps
CORE AND BALANCE WORKOUT 2
Your next core and balance workout includes a variety of new standing and floor exercises. Complete each exercise as shown for the time and/or reps shown, skipping any moves that cause pain or discomfort.
EQUIPMENT NEEDED
A sturdy chair
A mat
LEG LIFT
Stand tall with the hands on the hips. Shift the weight to your left leg as you slowly lift the right leg out to the side, foot flexed. Lift it as high as you can without tilting to the other side. Lower and repeat for all reps before switching sides.
1 x 16 reps
HEEL TO TOE WALK
Begin at one end of the room and step forward with the right foot. Bring the left foot in front of the right, taking the left heel in front of the right foot. Now step the right foot forward, bringing the right heel in front of the left foot. You may need to hold on to a wall for balance at first. Continue across the room then turn around and come back, completing three laps.
ROCK THE BOAT
Stand with the feet wide, hands on the hips. Shift your weight to the left leg and lift the right knee up, taking the foot a few inches off the ground. Step back down and shift to the right, lifting the left leg up. Continue going from side to side.
1 x 16 reps
CALF RAISE
Stand next to a wall for balance if needed and lift the heels as high as you can, squeezing the calves. Lower and repeat.
1 x 16 reps
OVER THE SHOULDER WALK
Starting at one end of the room, slowly take a step forward with one foot. At the same time, turn your head and look over your opposite shoulder. Keep looking in that direction as you slowly walk across the room. On the way back, look over the other shoulder as you walk. Repeat for 3 laps.
FLOOR CORE LEAN AND LIFT
Sit on your mat with the knees bent and hold on to the back of the thighs for support if needed. Keeping the hands on the knees, round back as far as you can, squeezing the core. Lift back up and repeat. To make it more challenging, take the hands off the knees and reach forward.
1 x 16 reps
CRUNCH AND REACH
Lie down on your mat with the knees bent. Take your left hand behind your head for support, gently cradling the head (try not to pull on the neck). Take the right hand straight up, contract the abs, and lift the shoulders off the floor as you reach towards the wall with the right hand. Lower and repeat for all reps before switching sides.
1 x 12 reps
CROSSOVER CRUNCHES
Lying on your mat with the knees bent, cross the left ankle over the right knee. Take the right hand behind the head for support and squeeze the abs to lift the shoulder blades off the floor. Rotate the torso, bringing the right shoulder towards the left hip and squeezing the left side of the waist. Lower and repeat for all reps before switching sides.
1 x 12 reps
BRIDGES
Lie down on your mat with the knees bent and the hands at your sides. Press into your heels to lift the hips up until your body is in a straight line from the knees to the hips. Slowly lower and repeat.
1 x 16 reps
BIRD DOG
Get on the hands and knees, with the hands directly under the shoulders and the knees directly under the hips. Slowly lift the left arm straight up and then lift your right leg straight out so that each is pointed in the opposite direction. Lower and repeat, alternating sides.
1 x 16 reps
Chapter 11
Split Strength Training: Weeks 7 and 8
Now that you’re further into the program, we’re going to change things up in the next two weeks by splitting the routine so that you’re doing an upper body workout and a lower body workout, along with your core and balance workout.
This allows you to do shorter workouts while focusing more attention on your individual muscle groups, building more strength, muscle, and functionality.
Begin with your warm-up, and then do each move for the suggested reps and sets. Do one set during Week 7, and two sets during Week 8, skipping any exercise that causes any discomfort or pain.
EQUIPMENT NEEDED
Light, medium, and heavy weights
Light to medium tension resistance band
A sturdy, unmoving chair
A mat
SUGGESTED WORKOUT SCHEDULE
Day 1: Upper Body Strength 1/Flexibility
Day 2: Rest or active movement
Day 3: Lower Body Strength 1/Flexibility
Day 4: Rest or active movement
Day 5: Rest or active movement
Day 6: Core and Balance Workout 2
Day 7: Flexibility
UPPER BODY WORKOUT 1
BAND ROWS
Loop the band under the feet and grab on to both handles. Tip from the hips, back flat and abs in until you’re almost parallel to the floor. Bend the elbows, pulling them up to torso level while squeezing either side of the back. If you need more tension, grab the band closer to the feet or loop the bands around your hands.
1 x 12 reps
DOUBLE ARM DUMBBELL ROWS
Holding weights in both hands, tip from the hips with a flat back, abs in. Bend the elbows, pulling the weights up in a rowing motion. Lower and repeat. Suggested weights: heavy.
1 x 12 reps
BENT OVER REVERSE FLIES
Sit on the edge of a chair and hold weights as you tip forward, keeping the back flat and the abs in. Squeeze the shoulder blades as you lift the arms straight out to the sides, elbows slightly bent and feeling it in the upper back and shoulders. Lower and repeat. Suggested weights: light.
1 x 12 reps
ONE ARM OVERHEAD PRESS
Sit tall and hold one weight in the right hand with the elbow bent, weight on the same level as the ear. Brace the abs and press the weight overhead. Lower and repeat for all reps before switching sides. Suggested weight: medium to heavy.
1 x 12 reps
BAND EXTERNAL ROTATIONS
Sit or stand and hold a resistance band in both hands in front of the torso, palms facing up. Keeping the shoulders down, squeeze the shoulder blades and open the hands out to the sides. Keep the elbows in the same position at the torso. Return to start and repeat. Take your hands closer if you need more of a challenge.