A must-have for any older adult looking to easily maintain their strength and day-to-day health—from the comfort of home!
This is an invaluable resource for older adults looking to improve their strength and body composition without having to purchase a gym membership. Fitness coach and author Karina Inkster will teach you about the many benefits of strength training for seniors. You'll learn how to choose resistance bands, how to use them at home with a door anchor, and how to use them safely. An overview of the three types of resistance bands will help readers put together their own "mini gym" that can fit into a small bag.
A collection of 50 resistance band exercises that work all the major muscle groups will inspire readers to create—and maintain—a regular strength training practice, whether they're working out at home, outdoors, or while traveling. Exercises vary in difficulty from beginner to advanced; this book caters to older adults of all fitness levels. Once readers are familiar with the various exercise possibilities, they'll learn how to put together their own strength programs.
Author(s): Inkster. Karina
Publisher: Skyhorse
Year: 2022
Language: English
Commentary: 50 Resistance Band Exercises, Workouts, Seniors, Strength Training at Home, on the Go
Pages: 184
Tags: 50 Resistance Band Exercises, Workouts, Seniors, Strength Training at Home, on the Go
CONTENTS
Introduction
BENEFITS OF STRENGTH TRAINING
Bone Density
Muscle Mass, Strength, and Healthy Aging
Fat Loss and Body Composition
Strength Training Recommendations
Before You Start Strength Training
The Importance of Consistent Training
The Scale Is Not a Useful Tool for Measuring Results
A Note on Wrist Pain
INTRODUCTION TO RESISTANCE BANDS
Benefits of Resistance Bands
Where You Can Use Resistance Bands and Anchor Points
Types of Resistance Bands
Tubing with Handles
Mini-Bands
Superbands
How to Adjust Resistance Level/Weight
Resistance Bands
Mini-Bands
How to Choose an Appropriate Resistance Level
RESISTANCE BAND EXERCISES
Breathing
Performing Reps
Tempo
Upper Body Exercises
Lower Body Exercises
Core Exercises
HOW TO CREATE YOUR OWN RESISTANCE BAND WORKOUT PROGRAM
The Six Fundamental Strength Movement Patterns
Squat
Hip Hinge
Lunge
Upper Body Push
Upper Body Pull
Plank
HOW TO DESIGN YOUR RESISTANCE BAND TRAINING PROGRAM
Warming Up Before Your Workouts
Cardio First or Strength Training First?
Reps and Sets
Straight Sets, Supersets, Tri-Sets, and Circuits
Compound Versus Isolation Movements
Training Splits
Core Training
SAMPLE WORKOUT PROGRAMS
Two Workouts Per Week
Three Workouts Per Week
Four Workouts Per Week
Five to Six Workouts Per Week
Beginner Five- or Six-Day Workout Program
Advanced Five- or Six-Day Workout Program
Core Workout Examples
HOW TO ENSURE YOUR MUSCLES RECOVER EFFECTIVELY FROM STRENGTH TRAINING
Take a Rest Day
Active Recovery
Foam Rolling
Massage
Stretching
Yoga
Sleep
STRENGTH COACHES ON USING RESISTANCE BANDS WITH THEIR CLIENTS
Acknowledgments
About the Author
