If you want to age gracefully and comfortably, you need to prepare.
After the age of 50, our lean muscle mass starts to shrink by 1 to 2 percent every year. Over time, that muscle loss increases our risk of injury from falls and accidents, and it can seriously reduce our independence.
What if you could reclaim your strength, balance, and energy faster than you ever thought possible? What if you had a field-tested approach to exercise that takes only six minutes, twice a day ... and what if you could see dramatic results in just 15 days?
In this book, you will learn:
A straightforward, science-based exercise plan that only takes six minutes, twice a day and produces consistent strengthening and mobility improvements.
Three simple bodyweight exercises that effectively target the muscle groups you need to stay active, prevent falls, and remain independent.
How to design workouts at home that don't rely on complicated equipment.
The seven most important strategies for benefiting from regular workouts.
Practical advice and guidance for family members and caregivers helping aging adults with exercise.
The exercise program in this book has been tested with thousands of seniors and older adults just like you. It has helped all of them take back parts of their lives they might have lost.
It doesn't matter if you're 60 or 100 years old, if your health is perfect or imperfect, or if you're walking miles every day or struggling just to get up from a chair. 6-Minute Fitness at 60+ will show you how to transform your body and your life, no matter your current state of health and fitness.
Read this book today and take a leap toward a new you.
Scroll to the top and click the "buy now" button!
Author(s): Su, Jonathan
Year: 2020
Language: English
Commentary: Simple Home Exercises to Reclaim Strength, Balance, and Energy in 15 Days, 6 in fitness at 60+
Pages: 155
Tags: Simple Home Exercises to Reclaim Strength, Balance, and Energy in 15 Days, 6 in fitness at 60+
Free Bonus Material
Introduction
Part 1: Five Things We Never Learned About Exercise for Older Adults
1. You Can Build Muscle and Strength at Any Age
2. Fitness: A Fountain of Youth that Slows Aging and Optimizes Health
3. Six Minutes, Twice Daily; Dramatic Changes in 15 Days
4. Great Results at Home with Little or No Equipment
5. Walking Is Not the Best Form of Exercise
Part 2: Seven Strategies for Unlocking Your Fitness Potential
6. Prioritize Your Hips and Legs
7. Dial Up the Intensity, Dial Down the Time
8. Push Until You Feel Tired—Then Push a Little More
9. Take Baby Steps to Make Exercise More Challenging
10. Exercise Daily for the First Two Weeks to Kickstart Change
11. Distinguish Between “Good Pain” and “Bad Pain”
12. Eat High-Quality Protein to Boost Strength Gains
Part 3: How to Win the “Mental Game” of Exercise
13. Visualization Can Boost Strength and Function
14. Three Powerful Techniques to Make Exercise a Habit
Technique 1: Habit Stacking
Technique 2: Conditioned Cues
Technique 3: Intrinsic Reward Statements
15. Get in the Zone by Setting “Micro-Goals”
16. Overcome Negative Bias and Stay Motivated
Part 4: Nuts and Bolts of the Six-Minute Workout
17. Personalization, Precision, Programming, and the “Big Three”
18. Big Three Level I
Exercise 1: Straight Leg Raise
Exercise 2: Single-Leg Tuck
Exercise 3: Hip Raise
19. Big Three Level II
Exercise 1: Chair Squat
Exercise 2: Heel Lift
Exercise 3: High Knees Marching
20. Big Three Level III
Exercise 1: Stationary Lunge
Exercise 2: Step-Up
Exercise 3: Single-Leg Heel Lift
21. Big Three Level IV
Exercise 1: One-Arm Bent Row
Exercise 2: Floor Press
Exercise 3: Shoulder Y-Raise
Part 5: Executing the Six-Minute Workout
22. Eight-Week Workout Plans for All Levels
Big Three Level I: Eight-Week Workout Plan
Big Three Level II: Eight-Week Workout Plan
Big Three Level III: Eight-Week Workout Plan
Big Three Level IV: Eight-Week Workout Plan
23. Track Your Progress and Break Through Plateaus
24. Adapting Exercise to Physical Limitations
25. Tips for Family Members and Caregivers
Conclusion
Would You Do Me a Favor?
About the Author
References
