Strength Training: For Men and Women Over 50 Reclaim Your Health & Fitness, Lose Fat, Get Toned & Build Muscle (Life After 50) PDF
Preview Strength Training: For Men and Women Over 50 Reclaim Your Health & Fitness, Lose Fat, Get Toned & Build Muscle (Life After 50)
STRENGTH TRAINING FOR MEN AND WOMEN OVER 50 RECLAIM YOUR HEALTH & FITNESS LOSE FAT, GET TONED & BUILD MUSCLE ALICIA DIAZ LEE DAVIDSON OTHER TITLES IN THE LIFE AFTER 50 SERIES For more information on these titles visit: healthylifeafter50.com © Copyright Alicia Diaz & Lee Davidson 2021 – All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the authors or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or authors, for any damages, reparations, or monetary loss due to the information contained within this book, either directly or indirectly. You are responsible for your own choices, actions, and results. Legal Notice: This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the authors or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances are the authors responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this document, including, but not limited to, - errors, omissions, or inaccuracies. TABLE OF CONTENTS Introduction 1. Staying Strong After 50 Designed for Lifelong Movement The Downsides of Aging Let's Talk Injury & Illness at 50+ Exercise Catapults Quality of Life Find Your Reason and Go for It! 2. The Benefits of Strength Exercises Building Your Strength Good for Your Head (Cognition) Enhance Your Quality of Life Look Good and Feel Good! Promote Healthy Organ Function Deter The Wearing Down of Cartilage Improve Range of Motion Boost Agility and Power Boost Your Metabolism Promote a Positive Mindset 3. Send Those Aches and Pains Packing Everyday Back Pain and Sciatica Joint Pains, Cartilage, Muscle Fatigue & Cramping Overcoming Muscle Fatigue Chronic Conditions Body Alignment 4. Why Core Strength is a Priority What is the Core & How Does it Work? What’s So Bad About a Weak Core? Alignment and Flexibility The Link Between Posture and Core Strength Strengthening Your Core, in the Real World! 5. Strength Training at Home Warm-Up Routine Adding Fitness Tools to Your Workout Basic Strength Exercises with Equipment 6. Strength Training with Equipment Swiss Ball, Balance Ball Hand Weights & Adjustable Dumbbells Resistance Bands 7. Strength Training at the Gym Strength Training With Free Weights Chest Legs & Hips Back & Shoulders Arms Abdominals Exercises Using Equipment & Machines Chest Legs & Hips Back & Shoulders Arms 8. Warming Up For Your Routine Disclaimer Warm-up Exercises Extra Items to have Handy 9. The 20-Minute Workout Overview of the Workout The Routine at a Glance Cool Down & Follow-up 10. The 40-Minute Workout Overview of the Workout The Routine at a Glance Cool Down & Follow-up 11. The 60-Minute Workout Overview of the Workout The Routine at a Glance Cool Down & Follow-up 12. Staying Fit & Healthy, Long Term How To Develop Healthy Habits The Importance of Rest & Relaxation Know Your Why Staying Motivated Our Final Word A FREE GIFT TO OUR READERS CLAIM YOUR GIFT AT: healthylifeafter50.com INTRODUCTION For the past couple of years we've been on a mission (and yes, sometimes it seems more like mission impossible). Many 50+ers seem to have slipped into some kind of "old-age trance." While in that trance, they accept that when they break through the border of 50, they're destined to be plagued with aches, pains, and inflexibility. They accept it and seemingly make room for these discomforts in their lives. This has to change. Sadly, many 50+ers believe that being fit, flexible, and agile is only for some people. Somehow, they think that only a lucky few get to head into 50 and even 60, still able to touch their toes, reach for something or head out for a run or round of golf. The reality is harsh; we get that. You've spent the majority of your life scrambling after children and chasing careers, and now that you've hit fifty and life is slowing down, you're left with that "Woah, what happened?" feeling. Here come the aches and pains because, well, you haven't been moving as much as you used to when you were twenty. You undoubtedly spent Saturdays in your 30's and 40's trying to catch up on laundry (which may seem like an Olympic event, but it's not) and stressing over your children's educations. You spent more time on the couch (trying not to assume the fetal position) on Sundays than anywhere near a sporting facility, and perhaps you don't even own a pair of running shoes or a gym bag by this stage. Your life got busy, but not in an active way. What a conundrum! It all makes sense that bending, touching your toes, or even doing a few squats (not even for exercise – merely to pick something up) take it out of you. Your body resists with all its might. It strikes back with aches and pains and if it has the
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