The strength training bible for seniors : the ultimate fitness guide for the rest of your life

The strength training bible for seniors The ultimate fitness guide for the rest of your life

Karl Knopf

Book - 2024

"Stay strong. Stay active. Stay healthy. The Strength Training Bible for Seniors is the only book you need to be fit and feel young in your fifties and beyond.Science shows us that an active lifestyle helps us flourish and is one of the keys to a long life. Strength training-whether in your core, arms, legs or back-is an essential component of a fitness routine regardless of your age. The Strength Training Bible for Seniors combines four books to cover all your workout stretching, core strength, weight training, and kettlebell workouts to help you build muscle, tone your body, be flexible, and be your best. The Strength Training Bible for Seniors presents functional exercises carefully adapted and tested to provide comprehensive and cu...stomizable total-body workouts for people fifty years and older. Step-by-step photos and explanatory captions make it easy for anyone from the fitness novice to the lifetime athlete to train smart and stay fit for life. These progressive programs provide everything you need Get stronger Build muscle Avoid injury Improve posture Develop low back health Foster core stability and flexibility Increase hand-eye coordination Boost mind-body awareness Enhance sports performance The exercises and workout programs in The Strength Training Bible for Seniors will help you build and maintain strong muscles in the abs, obliques, back, arms, legs, shoulders, and butt. What are you waiting for?" --

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613.70446/Knopf
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Location Call Number   Status
2nd Floor New Shelf 613.70446/Knopf (NEW SHELF) Due Jan 20, 2025
Subjects
Exercise for older people.
Physical fitness for older people.
Weight training.
Instructional and educational works.
Self-help publications.
Genres
Instructional and educational works
Self-help publications
Published
Berkeley, CA : Velopress, an imprint of Ulysses Press [2024]
Language
English
Main Author
Karl Knopf (author)
Item Description
Includes index.
"Customizable workouts for any age to stay strong, active, and healthy" -- Cover.
Physical Description
383 pages : illustrations ; 28 cm
ISBN
9781646047475
  • Introduction
  • Getting Started
  • Stretching Programs
  • Programs Overview
  • Fit for Life
  • What is Strength Training?
  • Your Program
  • Equipment
  • Tune in to Your Body
  • Part 1. Stretching
  • Stretching, Flexibility, and Aging
  • How to Stretch
  • Flexibility Self-Evaluations
  • Stretching Exercises
  • Side-to-Side Neck Stretch
  • Skyscraper
  • Turtle
  • Hold/Relax Turtle
  • Neck Massage
  • Windmills
  • Windmills on Roller
  • Apple Pickers
  • Double Wood Chops
  • Soup Can Pours
  • Rotator Cuff
  • Arm Circles
  • Arm Swings with Neck Turn
  • Shoulder Rolls
  • Prone Reverse Flyes
  • Over the Top
  • Choker
  • Picture Frame
  • The Zipper
  • I,Y & T
  • Elbow Touches
  • Elbow Touches Against Wall
  • Hands Behind Back
  • Pec Stretch
  • Chest Stretch
  • Inward/Outward Wrist Stretch
  • Seated Wrist Stretch
  • Standing Wrist Stretch
  • Kneeling Wrist Stretch
  • Forearm Massage
  • Band Roll-Up
  • Squeezer
  • Finger Tap
  • Finger Spreader
  • V-W Stretch
  • Palm Tree
  • Twister
  • Side Bend
  • Side Bend with Band
  • Torso Rotation
  • Torso Relax
  • Knee Roll
  • Cross-Leg Drop
  • Diagonal Knee to Chest
  • Seated Knee to Chest
  • Single Knee to Chest
  • Double Knee to Chest
  • Roll into a Ball
  • Piriformis Stretch
  • Rock 'n' Roll
  • Rock 'n' Roll on Roller
  • Ab Stretch
  • Kneeling Hip Flexor
  • Standing Hip Flexor
  • Supine Hip Flexor
  • The Butterfly
  • Seated Inner Thigh Stretch
  • Inner Thigh Stretch
  • Inner Thigh Massage
  • Sit & Reach
  • Bent-Over Toe Touch
  • V Stretch
  • Straight-Leg Stretch
  • Inverted Figure 4
  • Figure 4
  • Hamstring/Hip Release
  • Hamstring Massage
  • Double-Leg Stretch
  • Quad Stretch
  • Standing Quad Stretch
  • Side Quad Stretch
  • Prone Quad Stretch
  • Kneeling Quad Stretch
  • Quad Massage
  • Pretzel
  • Outer Thigh Stretch
  • Thigh Twist
  • Rear Calf Stretch
  • Rear Calf Stretch with Strap
  • Drop-Off Stretch
  • Gas Pedals
  • Heel Raise/Heel Drop
  • Ankle Circles
  • Self ROM
  • Ankle Roller
  • Foot Massage
  • Mad Cat Stretch
  • Long Body Stretch
  • Part 2. Core Strength
  • The Importance of Core Strength
  • What is Core Strength?
  • Where is the Core?
  • Benefits of a Strong Core
  • Core Training the Right Way
  • Before You Begin
  • Core-Strengthening Programs
  • Core-Strengthening Basics
  • Exercises for Core Strength
  • Supine Foundational Position
  • Supine Marching
  • Supine Leg Extensions
  • Supine Arm Swings
  • Supine Leg Extension/Arm Swing Combination
  • Supine Heel Slides
  • Supine Heel Taps
  • Supine Foot Presses
  • Supine 90-Degree Abdominal Isolation
  • Curl-Ups
  • Raised-Leg Curl-Ups
  • Curl-Ups with a Twist
  • Opposite Hand-to-Knee Contraction
  • Unilateral Contraction
  • Figure-4 Half Sit-Ups
  • Supine Double Knee to Chest
  • Pelvic Lift
  • Pelvic Lift with Arm Lifts
  • Pelvic Lift with Leg Extensions
  • Pelvic Lift with Arm Lift/Leg Extensions
  • Pelvic Lift with Heel Taps
  • Prone Single-Arm Lifts
  • Prone Single-Leg Lifts
  • Prone Cross-Body Lifts
  • Prone Double-Arm Lifts
  • Prone Double-Leg Lifts
  • Prone Double-Double
  • Plank
  • Side Plank
  • Clam Shell
  • Tabletop Arm Raises
  • Tabletop Leg Raises
  • Tabletop Arm & Leg Raises
  • Tabletop Advanced Combination
  • Roller Seated Orientation
  • Roller Supine Orientation
  • Roller Stabilization-Arms
  • Roller Stabilization-Legs
  • Roller Stabilization Arm/Leg Combination
  • Supine Marching (Roller)
  • Pelvic Lift on Roller
  • Leg Press-Out on Roller
  • Mad Cat on Rollers
  • Pointer Series
  • Foam Roller Push-Up
  • Plank to Pike
  • Plank to Side Salutation
  • Foam Roller Stand
  • Standing Slide
  • Standing Foam Roller Mini-Squat
  • Standing Foam Roller Bail Pick-Up
  • Ball Sit
  • Ball Sit with Hip Movement
  • Ball Sit with Foot Lift
  • Ball Sit with Leg Extension
  • Ball Sit with Leg Extension & Arm Lift
  • Supine Base Position on Ball
  • Ball Crunch
  • Twisting Ball Crunch
  • Reverse Trunk Curl on Ball
  • Ball Roll-in
  • Ball Pelvic Lift
  • Prone Arm Raise on Ball
  • Prone Leg Raise on Ball
  • Prone Arm & Leg Raise on Ball
  • Prone Torso Extension on Ball
  • Ball Plank
  • Ball Push-Up
  • Ball Wall Slide
  • Medicine Ball Twist
  • Plank Clap
  • Part 3. Weight and Resistance Training
  • Weight and Resistance Training Programs
  • Overview
  • Weight and Resistance Training Exercises
  • Standing Leg Raises
  • Leg Squeeze & Spread
  • Side Lunges
  • Side-Lying Leg Raises
  • Reverse Side-Lying Leg Raises
  • Sit to Stand
  • Seated Leg Extensions
  • Standing Leg Extensions
  • Straight-Leg Lifts
  • Lunges (Weights)
  • Leg Presses
  • Quad Setting
  • Single-Leg Squats
  • Downhill Skier
  • Wall Squats
  • Leg Curls
  • Prone Leg Curls
  • Hands and Knees Leg Curls
  • Gas Pedals (Band)
  • Heel Raises
  • One-Leg Heel Raises
  • Curl-Ups (Weights)
  • Bicycle
  • Marching
  • Back Flatteners
  • Buttocks Lifts
  • Pointer
  • Dumbbell Presses
  • Dumbbell Flyes
  • Chair Push-Ups
  • Baby Boomer Push-Ups
  • Band Push-Ups
  • Incline Presses
  • High Flyes
  • Prone Reverse Flyes (Weights)
  • Single-Arm Rows
  • Reverse Band Flyes
  • Pull-Downs
  • Y Pull-Downs
  • Shoulder Retractions
  • Bow & Arrow
  • Seated Rows
  • Shrugs
  • Lateral Arm Raises
  • Frontal Arm Raises
  • Military Presses
  • Upright Rows
  • Sword Fighters (Band)
  • Reverse Sword Fighters
  • Internal Rotations
  • External Rotations
  • Biceps Curls
  • Hammer Curls
  • Cross-Your-Heart Curls
  • Concentration Curls
  • Reverse Curls
  • Wrist Curls
  • Side-Lying Triceps Extensions
  • Bent-Over Triceps Extensions with Chair
  • Supine Triceps Extensions
  • Chair Dips 1
  • Chair Dips 2
  • Triceps Band Extensions
  • Horizontal Triceps Extensions
  • Part 4. Kettlebells
  • The Popularity of Kettlebell Workouts
  • Why Use Kettlebells?
  • Kettlebells for 50+ Folks
  • Getting Started with Kettlebells
  • Kettlebell Programs
  • Kettlebell Workout Basics
  • Kettlebell Exercises
  • Squat Series
  • Sumo Squats
  • Single-Bell Squats
  • Double-Bell Squats
  • Single-Bell Racked Squats
  • Side-Step Squats
  • Deadlift Series
  • Deadlifts
  • One-Legged Deadlifts
  • Lunges (Kettlebells)
  • Racked Lunges
  • Lunges with Overhead Lockout
  • Overhead Presses
  • Alternating Overhead Presses
  • Upright Rows (Kettlebells)
  • Shrugs (Kettlebells)
  • Bent-Over Rows
  • Bent-Over Triceps Extensions
  • Sword Fighters
  • Plank Rows
  • Plank Row Rotations
  • Plank Rotations with Arm Extension
  • Curl-Ups (Kettlebells)
  • Double-Bell Kneeling Get-Ups
  • Kneeling Get-Ups & Presses
  • Rocking Horse
  • Compound Series
  • Arm & Leg Curls
  • Lateral Arm Raise & Squats
  • Overhead Press & Squats
  • Gunslinger Curls
  • Swing Series
  • Double-Arm Swings
  • Single-Arm Swings
  • Figure 8
  • Alternating Swing & Catch
  • Clean Series
  • Basic Clean
  • Clean & Press
  • Appendix
  • Exercise and Aging to Perfection
  • Glossary
  • Exercise Index
  • Acknowledgments
  • About the Author

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