Cris Caivano - Strength Training: Staying Fit and Fabulous

CRIS CAIVANO

FOREWORD BY MICHAEL GEORGE

About the Author

Cris Caivano is an exercise/movement therapist, educator, and certified Qigong instructor. Originally a dancer, she taught jazz dance to adults while also choreographing and performing. She became so intrigued by the needs and potential of her adult students that she refocused her work, studying dance therapy in London and receiving an M.A. in dance education from Columbia University She created and ran dance/movement therapy programs at two psychiatric hospitals in Sacramento, and now lives and works in New York City and Dutchess County NY where she has an exercise/movement therapy practice specializing in adults over 50, but working with all ages. www.criscaivano.com.

Caution

The exercises described in this book are not to be considered substitutes for medical advice or treatment. Be sure to have a thorough checkup before doing these or any exercises. If you have a health condition, I urge you to learn if there are precautions you need to take before beginning an exercise routine. Your doctor can advise you as to what accommodations, if any you may need to make.

Acknowledgments

Thanks to all my students, who continue to teach me more each day Thanks also to Cathy Loup and Zanne Stewart for their help and encouragement during the writing of this book, and to my wonderful agent, Judith Weber.

Dedication

This book is dedicated to my parents Meg and Rocco, who taught me how to love the simple things.

Copyright

Text copyright 2005 by D. Cristine Caivano

Photography copyright 2005 by PearTree Photos Limited

All rights reserved.

Bibliographical Note

This Ixia Press edition, first published in 2017, is an unabridged, slightly revised republication of the work originally published by MQ Publications Limited, New York, in 2005. Color photography from the original publication appears in black and white in this Dover edition.

Library of Congress Cataloging-in-Publication Data

Names: Caivano, D. Cristine, author.

Title: Strength training: staying fit and fabulous / D. Cristine Caivano; Foreword by Michael George.

Description: Ixia Press edition. | Mineola, New York: Ixia Press, 2017. | Includes index. | This Ixia Press edition, first published in 2017, is an unabridged republication of the work originally published by MQ Publications Limited, New York, in 2005. Color photography from the original publication appears in black and white in this Dover edition t.p. verso.

Identifiers: LCCN 2017024837| ISBN 9780486818887 (paperback) | ISBN 0486818888

Subjects: LCSH: Physical education and training. / Muscle strength. | BISAC: HEALTH & FITNESS / Exercise. | HEALTH & FITNESS / Healthy Living.

Classification: LCC GV711.5 .C35 2017 | DDC 613.7/0446dc23

LC record available at https://lccn.loc.gov/2017024837

IXIA PRESS

An imprint of Dover Publications, Inc.

Manufactured in the United States by LSC Communications

818888012017

www.doverpublications.com

Getting older has never been better for you. Today, most of us are living longer, staying fitter, and putting ourselves first. With the proper motivation, anything is possible. It doesnt matter how old or how fit you areyou can always integrate exercise into your lifestyle.

I grew up as a chubby kid with poor eating habits until my early teenage years, when I discovered sports and exercise. Once I incorporated consistent exercise into my daily life, the excess body fat dissipated and I became a much stronger and more confident person. But all of us, both young and old, need to look after our mental and physical health. The two are inextricably linked: Positive affirmation allows you to pursue a better body, and a better body can permanently lift your mood.

This fun and challenging book will help the older trainer rediscover his or her body, beginning with the basics: posture, breathing, and motivation. With constant reassurance and encouragement, Cristine Caivano introduces and explains exercises for the lower body, upper body, back, and abdominals. The entire body is given a thorough workout, and Cristine offers many variations designed for differing degrees of fitness. There is a chapter devoted to the special health concerns of the 50+ audience, as well as a series of carefully constructed programs for specific issues, such as the lower back.

Over the years, I have worked with many older clients, and I have to say that once they began a regular exercise program, each and every one of them experienced a better quality of life due to increased strength, stamina, and flexibility. Many of these clients also reduced their cholesterol levels, blood pressure, stress levels, and pain levels that were the result of structural problems or weakness.

I agree with Cristines simple advice: Dont over-exert yourself, but exert yourself! You dont necessarily need to feel the burn to feel better. Gentle exercise is nothing to be afraid of, and you will reap dividends. It doesnt matter if your bones creak and your muscles feel stiff. If you participate in gentle, daily exercise, you will start to see a striking improvement in your mental and physical health. But why is this so important to the older adult? After the age of 50, we begin to slowly lose muscle and gain fat. Strength training in later life can slow down this process. It can also improve your flexibility and balance, helping you to avoid bad falls, guard against weak bones, relieve the symptoms of arthritis, and give you a stronger heart, a clearer mind, and a good nights sleep!

A healthy body means a healthy mind, and I hope that with the exercises in this book you too can find a happy equilibrium at a point in your life when you have the most time to enjoy it. Start training with this book and youll never look backI promise you. So start training and get stronger. You know you can do it!

Michael George is transforming the health and fitness industry with his innovative training philosophies and inspirational voice. He has become one of Hollywoods most sought after fitness experts and certified training consultants.

As an on-camera fitness personality, Michael demonstrates his non-traditional approach: a combination of health and fitness knowledge, motivational psychology highly diversified athletic talent, and the mind/body connection. Michael has transformed some of Hollywoods most dynamic bodies, including those of actors Richard Dreyfuss, Meg Ryan, Christian Slater, Julianne Moore, Sela Ward, Miguel Ferrer, and James Spader.

Most of us would agree it feels different to be 50 or 60 or 70 years old now than it did during our parents lifetime. Medical advances and societys evolution have helped lead us to this point. Statistically, we will live longer than our ancestors. Some of us are beginning new careers and even new families at an age when our ancestors were sliding into peaceful retirement. Things have changed.