Take control of your physical and brain health with low-level strength training
We all know that we lose musclemass as we age. But did you know that sarcopenic obesity (a.k.a. being "skinny fat") is linked to increasing your risk of developing dementia and/or Alzheimer's? Not only is losing muscle bad for your body, it's also bad for your brain. Don't let muscle deterioration negatively affect your future. It's time to take your physical and brain health into your own hands with strength training.
This book is full of tips, techniques, and easy-to-follow strength-training routines to fight sarcopenia. From beginners to those already comfortable using weights, this book has solutions for everyone. Lose fat, improve muscle tone, and strengthen bones while guarding against sarcopenia and its negative impact on your body and your brain. This book makes it easy to regain the muscle mass you need to live a healthier and longer life.
Author(s): Joseph Tieri
Publisher: Ulysses Press
Year: 2019
Language: English
Pages: 128
Tags: Low-level strength training to take control of your physical and brain health
Contents
Introduction
Prevalence
History
Patient Experiences with Weakness
Just Being Active Isn’t Enough
Challenge Your Muscles
How to Use This Book
No Greater Mission
CHAPTER 1
What Is Sarcopenia?
Types of Sarcopenia
Causes of Sarcopenia
Consequences of Sarcopenia
CHAPTER 2
Treating Sarcopenia: Progressive Resistance Exercises
Osteoporosis and PRE
Increasing Strength and Power with PRE
The Elderly and PRE
Are You Ever Too Sick?
Is It Ever Too Late?
Do the Benefits Last?
Weight and PRE
CHAPTER 3
How to Strengthen Muscles
Safety First
Proper Form
Warming Up and Dynamic Stretches
Arm Circles
Wrist Circles
Shoulder Blade Mobility
Trunk Side Bend
Trunk Rotation
Glute Bridge
Inchworm
Hip Swings
Knee to Chest
Knee Circles
Cooling Down and Static Stretches
Neck Stretch
Shoulder Stretch
Lower-Back Stretch
Hip Stretch
Front of the Thigh Stretch
Back of the Thigh Stretch
Calf Stretch
Shin Stretch
CHAPTER 4
The Program
Exercises
Intensity
Repetitions
Velocity
Sets
Rest
Frequency
Varying Your Routine
Tools and Equipment
CHAPTER 5
The Exercises
Overhead Press with Weights
Overhead Press with Resistance Tube
Tennis Backhand with Weights
Tennis Backhand with Resistance Tube
Tennis Forehand with Weights
Tennis Forehand with Resistance Tube
Thumbs Up with Weights
Thumbs Up with Resistance Tube
Chest Press with Weights
Standing Chest Press with Resistance Tube
Chest Fly with Weights
Chest Fly with Resistance Tube
Reverse Fly with Weights
Seated Row with Resistance Tube
Single-Arm Row with Weights
Biceps Curl with Weights
Biceps Curl with Resistance Tube
Bent-Over Triceps Kick-Backs with Weights
Standing Triceps Kick-Backs with Resistance Tubes
Curl-Up with Weights
Trunk Rotation with Resistance Tube
Bird Dog with Weights
Prone Extension with Weights
Quad Setting
Seated Leg Raise with Weights
Leg Press with Resistance Tube
Standing Leg Curl with Weights
Prone Leg Curl with Resistance Tube
Chair Squat with Weights
Chair Squat with Resistance Tube
Squat with Weights
Squat with Resistance Tube
Seated Leg Extension with Weights
Seated Leg Extension with Resistance Tube
Heel Raise with Weights
Heel Raise with Resistance Tube
CHAPTER 6
Sarcopenia and Diet
Older Adults and Protein Deficits
How Much More Protein Should You Eat?
Types and Timing of Proteins
Dietary Recommendations and Tips
Protein Supplementation
Other Supplements
CHAPTER 7
F-A-C-S Process: Sarcopenia Self-Tests
Find
Assess
Confirm
Severity
Afterword
Notes
Bibliography
Acknowledgments
About the Author
