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Fitness Strength Training For Women Over 60 : Reverse The Aging Process With Simple Exercises to do at Home or Outdoors, Regain the Strength, Endurance, And Energy You Had 10 Years Ago in 4 Weeks
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Foster / Elizabeth
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2021
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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.Dont worry because youre not the only one to suffer from these symptoms. A womans 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 youll 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?

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FITNESS STRENGTH TRAINING FOR WOMEN OVER 60

Reverse The Aging Process With Simple Exercises to do at Home or Outdoors, Regain the Strength, Endurance, And Energy You Had 10 Years Ago in 4 Weeks

Elizabeth Foster

No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

The information contained in this book is not intended and should not in any way replace the direct relationship doctor-patient or specialist examination.

It is recommended to always seek the advice of your doctor and/or specialists regarding any indication reported.

The publisher and the author do not guarantee nor assume responsibility for the information in any form.

Table of Contents

Introduction

Once you are over the age of 40, the aging process is inevitable. With it comes a set of changes in your body, your mind, and your lifestyle. That means its time to take action if you want to stay healthy and vital.

Although there is no denying that its easier for an 18-year-old woman to maintain her strength and muscle tone than it is for a 70-year-old, strength and muscle can be maintained and even improved throughout life. Thats the good news. The bad news is that your body changes as you age.

The post-menopausal years are particularly challenging because hormone levels change significantly during this time of life. Many of these changes are beneficial, including slower metabolism, less muscle mass, less body fat, and fewer injuries due to decreased flexibility resulting from the loss of connective tissue.

According to the statistics, over 60% of elderly women do not engage in regular physical activity. In addition, many of these women remain sedentary both during leisure time and at work. However, because this age group has been at a relatively high risk for cardiovascular issues and other health-related problems due to low levels of physical activity, it is important for them to engage in some form of exercise or strength training regularly.

In order to ensure your well-being as you grow older, be sure that you include a minimum balance of moderate aerobic exercise and strength training in your regimen each week. Just make sure you incorporate these types of moves into your daily workoutswhich will provide the added benefits mentioned above.

When you are physically active, youll improve your overall health tremendously. Not only that, but it will also help you feel more energized throughout the day. Look into the following benefits of regular physical activity to keep in mind as you target healthy aging.

Regular aerobic exercise is good for your mental health and lowers stress levels, which will allow you to enjoy your life more. This is especially important as you age so that you can combat feelings of loneliness and isolation.

Heart health is another benefit of regular physical activityespecially strength training exercises if they are done correctly. Strength training exercises engage your heart, arms, and legs while simultaneously working out several muscle groups at once. This results in faster rates of oxygen uptake to the muscles, which improves cardiovascular health.

Strength training will also help tone the abdominal muscles and other muscle groups. This will decrease your risk of falls and give you more flexibility with your joints. The more muscle you have, the more calories you burn during your workouts. This will also help reduce your body fat percentage at the same time. Not only does physical activity result in weight loss, but it can also improve bone health and overall health. Regular strength training exercises work on raising calcium levels in the bones so that they are not as susceptible to osteoporosis later on.

Physical activity can help you prevent cognitive diseases that affect the brain, such as Alzheimers and dementia, in older adults. Regular physical activity helps improve your mood and combat feelings of anxiety and depression in older adults.

There are also benefits of physical activity that are directly related to your mental health, including being able to handle stress better later in life.

Physical activity is an important part of slowing down the aging process due to the amount of improvement it provides. However, even though it can improve your well-being and overall health, not everyone should start strength training exercises at this age.

Cardiovascular health is very important for older adults as it can be vital in preventing strokesone of the leading causes of death for senior citizens. Physical activity and strength training exercises help improve cardiovascular function and reduce the risk of heart disease and high blood pressure, which can be very common issues. Most importantly, regular physical activity will help your heart work more efficiently, resulting in a longer lifespan.

This book will focus on the benefits of strength training exercises for older adults, as well as how to incorporate them into your weekly workout routine without sacrificing your health.

Chapter 1: Exercises to Increase Strength

Doctors recommend having at least 150 minutes of physical activity a week. Spread out over the week. Thats 30 minutes of activity for five days. Workouts are great, but youll have to give your body time to adjust and recover. Two days of rest and recovery can be inserted midweek or during weekends. From 150 minutes, youll build up to 225 minutes, and eventually 300 or more minutes a week. These routines arent set in stone. As you progress and learn and get used to the exertion, youll have the confidence and the personal knowledge to mix and match exercise moves you feel would best suit your bodys strength and endurance levels.

Beginner Fitness Level

Heres a sample stretching, strengthening, and cardio routine.

3 minutes of warm-up stretches.

Perform 2 times, Upper Back Stretch
Perform 2 times, Chest Stretch
Perform once on either side of the neck, Neck Stretch
Perform 2 times, Sit and Reach Stretch
Perform once for each leg, Inner Thigh Stretch
Do 1 set of 16 reps, Shoulder Circles
Do 1 set of Hand Stretches

8 minutes of muscle-strengthening and balance exercise.

DAY 1

2 sets of 16 reps, Seated Shin Strengtheners
2 sets of 8 reps, Plis
2 sets of 10 to 15 reps, Front Arm Raise
2 sets of 5 reps for each side, Side Bends
2 sets of 8 reps, Tummy Twists
2 sets of 10 repetitions for each hand, Wrist Curls
4 sets of 1520 steps, Toe the Line
2 sets of 10-second Flamingo Stands for each leg
Perform 3 Clock Reaches for each side

DAY 2

2 sets of 10-second Flamingo Stands for each leg
2 sets of 10 repetitions, Side Leg Raise
2 sets of 10 to 15 reps, Front Arm Raises
2 sets of 5 reps for each side, Side Bends
2 sets of 8 reps, Tummy Twists
2 sets of 10 repetitions for each hand, Wrist Curls
2 sets of 10 to 12 reps, Bicep Curls
2 sets of 16 reps, Seated Shin Strengtheners
2 sets of 8 reps, Plis
2 sets of 10 to 15 reps, Wall Push-Ups

DAY 3

2 sets of 5 reps for each leg, Leg Lifts

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