Would you like to get in shape in just four weeks?
Would you like to shed those extra pounds that have been sitting there since menopause?
If the answer is yes, keep reading.
With each passing year, you realize that the stairs are getting steeper, the shopping is getting heavier and heavier, and the struggle to do the daily activities you used to do is getting harder and harder. The lockdown has prevented you from taking the outdoor walks you love so much, and now you feel weaker than ever.
Don't worry because you're not the only one to suffer from these symptoms. A woman's body, especially after menopause, slowly begins to lose muscle mass, and this translates into fatigue and loss of strength in general.
After the age of 60 years, unfortunately, there is an even more pronounced muscle decline, which one day, will make it difficult for you to do even the simplest things, such as getting up from the chair.
But do not fear, I have the solution for you...
Did you know that practicing specific exercises after the age of 60 for at least four weeks is already enough to reverse the aging process?
A study has shown that following a specific and targeted training plan rejuvenates the body three years after only four weeks!
The exercises that I will propose in this book are scientifically proven to increase strength, endurance and restore energy in just 28 days.
Here are the topics you'll find in the book:
[list]
[*]Exercises to increase strength: packed into a workout plan of 3 sessions per week for four weeks.
[*]A fantastic 4-week walking plan to improve endurance
[*]Stretching exercises to be performed free-body
[*]A few yoga exercises to help you relax your mind and body. Practicing yoga sessions helps prevent diseases of old age.
For all the exercises you can safely perform at home, you will only need a yoga mat and a pair of dumbbells. Each activity is explained step by step with a corresponding picture.
The quality of your life for years to come will depend on your fitness, so what are you waiting for?
Author(s): Foster, Elizabeth
Year: 2021
Language: English
Commentary: Fitness Strength Training For Women Over 60, Antiagin, 4 week plan Simple Exercises to do at Home or Outdoors, Regain the Strength, Endurance, And Energy
Pages: 137
Tags: Fitness Strength Training For Women Over 60, Antiagin, 4 week plan Simple Exercises to do at Home or Outdoors, Regain the Strength, Endurance, And Energy
Introduction
Chapter 1: Exercises to Increase Strength
Beginner Fitness Level
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
ALTERNATE CARDIO A
ALTERNATE CARDIO B
Intermediate Fitness Level
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
ALTERNATIVE CARDIO A - Walking and Stair-Climbing
ALTERNATIVE CARDIO B - Speed Drills and Stair-Climbing
ALTERNATE CARDIO C - Bike or Cycling
Chapter 2: Exercises to Increase Endurance
Week 1
Day 1
Day 2
Week 2
Day 1
Day 2
Week 3
Day 1
Day 2
Week 4
Day 1
Day 2
Air Squats
Triceps Dips
Swimmers
Glute Bridge
Press-Up
Dead Bug
Standing Toe Touches
Cow
Deadlift
Bird Dog Plank
Clams
Hollow Arch
Long Lunge
Hammer Curl
Calf Raises
Boat
Plié Squat
Split Stance Row
Donkey Kicks
Leg Raises
Single-Leg Box Squat
Shoulder Press
Reverse Lunges
Sphinx
Single-Leg Raise
Lateral Raises
Side Lunges
Cat-Cow
Knee to Elbow Extension
Shrugs
Wide Squat
Cobra
Chapter 3: Stretching Exercise
What Happens When You Stretch?
Benefits of Stretching After 40
Reduces Your Risk of Injury
Makes Your Body More Flexible and Pliable
Help Reduce Stress
Reduces Age-Related Aches and Pains
Improves Your Posture
Safety Tips
You Need to Warm Up Before Stretching
Aiming for Pain Is Bad
Symmetry Is Key
Avoid Bouncing
Remember to Breathe
Upper Body Stretching
Shoulder Circles
Cross-Body Shoulder Stretch
Lateral Raise and External Rotation
Lower Body Stretching
Calf Stretch
Full Body
Child’s Pose
Glute Stretch
Downward Dog
Chapter 4: Yoga Exercises
Chair Yoga
Variant One: Chair Pose
Variant Two: Sun Salutations
Variant Three: Forward Bend with Arm Extension
Variant Four: Forward Bend with Clasped Elbows
Yoga for Hip and Lower Back Pain
Seated Figure Four Exercise
Crescent Lunge with Prayer Hands
Yoga for Stiff and Tight Legs
Downward Facing Dog
Lunge Pose
Half-Splits
Halfway Lift
Yoga for Lower Back Tension
Cow Pose
The Cat Pose
Side Body Stretch
Seated Twist Pose
Chapter 5: Balance Exercises
How Balance Exercises Work
Balance Exercises for Seniors
Rock the Boat
Joined Triplanar Toe Taps
Single-Leg Cross-Body Punches
Balance Exercises for Parkinson’s Disease
Chair Leg Raises
Side-Stepping
Why Balance Is Significant
Chapter 6: Basics of Nutritional Science That You Need to Know
Calories
Macros
Micros
Food Quality
Food Timing
Supplements
Chapter 7: Seated Exercises
Active Sitting
Seated Joint Mobility
Neck
Shoulders
Elbows
Wrists
Fingers
Waist
Ankles
Seated Clock Toe Taps
Chapter 8: 4-Week Walking Plan
Beginner Walking Plan
4-Week Walking Plan
How Fast Should You Walk?
Conclusion
