Weights for 50+: Building Strength, Staying Healthy and Enjoying an Active Lifestyle
Ulysses Press, 2005年12月20日 - 128 頁
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 that are 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 readers 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 not least, the author shows how to have fun and enjoy a workout for staying young.
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125 rear calf 59 lunges 65 leg curls aerobic aerobic exercise ankle weight arthritis barbells biceps curls blood pressure bone CAUTION chronic condition cise comfortable curl-ups curls target diabetes exer exercise band exercise program exercise too difficult EXHALE feel feet flat find this exercise firm to protect floor grasp the band hips Hold a dumbbell improve INHALE and slowly INHALE to begin injury Isometric Exercise Isotonic joint Keep your torso keeping your elbows knee to chest left hand load lower back lower your arms move muscles Osteoporosis pain palms facing perform Place your hands proper posture provides adequate resistance push-ups quadriceps rear calf stretch reps return to starting right elbow right hand rotator cuff Sit with proper slowly lower slowly pull slowly return stable chair Stand with proper starting position Strap an ankle strength training switch sides thighs tom line torso firm triceps extensions upper back VARIATION workout wrist curls