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 16 reps
3-POINT TOE TOUCH
Hold on to a wall or chair for balance if needed and slowly take the right foot forward, touching the toe to the floor. Now bring the toe out to the side to touch the floor and then back behind you. Try to keep the leg up the entire time. Repeat for all reps before switching sides.
1 x 12 reps
SINGLE STANCE SQUAT AND REACH
Stand with the weight on the right leg, resting on the tip of the toes. Bend the right knee and lower into a squat while lifting the left knee and reaching down with the left arm. Hold onto a wall for balance if you need to. Lift up and repeat for all reps before switching sides.
1 x 12 reps
WALKING KNEE HUGS
Begin at one end of the room and take a step forward with the right foot. Bring the left knee up and hug it into the chest. Lower the left leg, step forward, and hug the right knee to the chest. Continue back and forth, alternating knees for three laps.
WALK OUT PLANKS
Begin on the hands and knees and slowly walk the hands out until your back is in a straight line from the shoulders to the knees. Slowly walk back and repeat.
1 x 12 reps
SIDE HIP LIFTS
Lie on your right hip resting on the forearm, knees and hips stacked. Keeping the knees on the floor, squeeze the abs to lift the hips off the floor. You can take the upper hand to the floor for support if you need to. Repeat for all reps before switching sides.
1 x 12 reps
MODIFIED GET-UPS
Lie face up on the floor with the right knee bent, left leg straight, and the right arm straight up in the air. Press into the left forearm to push up, reaching the hand towards the ceiling. Lower and repeat for all reps before switching sides.
1 x 12 reps
TOE TAPS
Lying on the floor face up with hands resting beside you, bring the knees up so that they’re at about 90-degree angles. Contract the abs and slowly take the right foot towards the floor as low as you can. Lift and repeat, alternating sides.
1 x 16 reps
BACK EXTENSIONS
Lie on your stomach with the legs straight out behind you, arms bent and hands under the shoulders. Contract the abs and keep them tight as you lift the chest off the ground, gently using your hands if you need to. Lower and repeat.
1 x 12 reps
Chapter 13
Total Body Compound Strength Training: Weeks 11 and 12
Now that we’ve reached the end of the program, we’re making more changes in order to challenge all the strength and balance you’ve accomplished. This workout takes everything you’ve learned and focuses on total body movements with an upper body and lower body component.
This is the ultimate way to train your body to be stronger and more functional in your daily life. As with the other workouts, make sure you warm up and do one set during Week 11, and two sets during Week 12, skipping any exercise that causes 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: Total Body Compound Workout/Flexibility
Day 2: Rest or active movement
Day 3: Total Body Compound Workout/Flexibility
Day 4: Rest or active movement
Day 5: Rest or active movement
Day 6: Core and Balance Workout 3
Day 7: Flexibility
SIDE BAND SQUAT WITH BICEPS CURLS
Loop the band under the feet, holding handles in each hand. Step out to the right into a squat while curling the handles up to shoulder level in a biceps curl. Step back and repeat, alternating sides.
1 x 16 reps
DEADLIFT WITH UPRIGHT ROW
Hold weights in front of the thighs and tip from the hips, back flat, lowering the weights towards the floor. Squeeze the glutes to stand and then pull the elbows up to shoulder level in an upright row. Lower the weights and repeat. Suggested weights: medium to heavy.
1 x 12 reps
SQUATS WITH OVERHEAD PRESS
Begin standing holding weights just over the shoulders. Lower into a squat, sending the hips back while keeping the abs in. Press into the heels and, as you stand, press the weights overhead. Lower the weights and repeat. Suggested weights: medium.
1 x 12 reps
REVERSE LUNGE WITH LATERAL RAISES
Start with feet together and weights at your sides. Step back into a reverse with the right foot. At the same time, lift the arms out to the sides to shoulder level. Lower the weight as you step back in and repeat, alternating sides. Suggested weights: light.
1 x 16 reps
STEP BACK WITH ROWS
Start with feet together and weights at your sides. Step back with the right foot, bending the left leg and tipping from the hips with the back flat. As you step back, pull the elbows up into a double arm row. Lower the weights, step back, and repeat, alternating sides. Suggested weights: heavy.
1 x 16 reps
SLIDE REVERSE LUNGES WITH REAR BAND FLIES
Begin with the feet together, right foot on a sliding device and holding a resistance band straight out at chest level. Keep the weight in the left foot as you slide the right leg back. At the same time, open the arms out to the sides, squeezing the shoulder blades together. Return to start and repeat all reps before switching sides.
1 x 12 reps
WOOD CHOPS
Hold a weight at chest level and step out to the right into a side lunge, sweeping the weight across your body and bringing towards the right wall. Step back while sweeping the weight diagonally up to the left. Repeat for all reps before switching sides. Suggested weight: light.
1 x 12 reps
PUSH-UPS TO CHILD’S POSE
On the hands and knees with the back straight, lower into a push-up as low as you can. Press back as far as you can, stretching through the chest and back. Repeat, alternating a push-up and child’s pose.
1 x 12 reps
TRICEPS CORE KICKBACKS
On the hands and knees, hold a weight in the right hand. Pull the elbow up to torso level and contract the abs to keep your body stable. Straighten the right arm, taking the weight behind you and squeezing the back of the arm. Lower and repeat for all reps before switching sides. Suggested weight: medium.
1 x 12 reps
CHEST FLIES KNEES UP
Lie on the floor holding weights straight up over the chest, palms in. Take the knees up in the air, contracting the abs. Keeping the knees up, open the arms out to the sides, a slight bend in the elbows. Take the arms out to the side until the elbows touch the floor and then the arms back up over the chest. Suggested weights: light to medium.