Weights for 50+: Building Strength, Staying Healthy and Enjoying an Active LifestyleSimon and Schuster, 2005年12月20日 - 129 頁 Feel young and fit in your fifties and beyond—with a simple, illustrated workout that strengthens bones and muscles. Weight training is one of the fastest, most effective ways to lose fat, improve muscle tone, and strengthen bones. It also helps guard against osteoporosis, diabetes, and heart disease. Weights for 50+ shows how easy it is for anyone—at any age—to get started with weights. It teaches exercises suited to varying ages and degrees of strength, including super-easy, easy, intermediate, and advanced. The program in Weights for 50+ focuses on the use of small free weights (starting at just 3 lbs.), and includes stretches and release moves—everything you need to design a personalized weekly exercise plan. Weights for 50+ also describes proper training methods and explains how to achieve specific goals by varying the workout and carefully monitoring the number of repetitions. Last but definitely not least, it shows how to have fun and enjoy a workout for staying young! |
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aerobic exercise ankle weight arthritis barbells biceps curls bone Breathing buttocks lifts CAUTION chronic conditions comfortable curl-ups diabetes exercise band exercise program exercise too difficult EXHALE feel feet flat find this exercise floor grasp the band heel raises Hold a dumbbell improve INHALE and slowly INHALE to begin injury Isometric exercise joint Keep your torso keeping your elbows knee problems knee to chest leg curls leg presses load lower back move Osteoporosis palms facing perform Place your hands Place your left position 2 target progressive resistance exercise proper posture provides adequate resistance pull pull-downs quadriceps rear calf stretch recreational pursuits reps return to starting right elbow right hand rotator cuff side-lying leg raises Sit with proper slowly return stable chair Stand with proper standing leg starting position target Strap an ankle strength training switch sides sword fighter thighs torso firm triceps extensions upper back VARIATION workout wrist curls