101 Exercises for Seniors: Use this 90-Day Exercise Program to Boost your Stamina and Flexibility, Even if You're Over 40 (2022 Guide for Beginners)

By Nancy Mccoy

It is never too late to become fit and healthy!

 

Have you ever wished you were toned and fit? 

Have yo

• Language: English
• Publisher: Nancy Mccoy
• Release date: Sep 21, 2022
• ISBN: 9783986537593

Book preview

101 Exercises

for

Seniors

INTRODUCTION

Do you believe it is too late to develop muscles and strength? after 45? If you answered Yes, then you might wish to Reconsider your response in a moment! The fact is that age-related changes such as slower metabolism rate, muscular mass shrinkage, and weight loss. hormonal and neurological reactions are almost certain to begin in the middle years That is exactly how our bodies are constructed. However, when you start concentrating on enhancing your fitness performance, largely via strength training, then believe me when I say that magic will happen. It happened! Working continuously and diligently to construct and maintain your body's strength has several advantages. It aids in the preservation of bone health and lowers arthritic pain, which most seniors experience as they become older.

You may also simply boost your body's performance. To avoid injury, maintain mobility and stability while training your legs. Falls and hip fractures are prevalent among the elderly. Being physically active daily also reduces the risk of various diseases. Illnesses and chronic ailments You can see now that even as you become older, exercise may be an enjoyable and satisfying way to keep active as a senior citizen.

Fortunately, you don't have to pay hundreds of amounts of money on a lengthy course to obtain all of these advantages. This publication has produced a list of 101 very effective strength training exercises that can assist you in reaching your peak fitness performance. This book is also intended to serve as your ultimate guide as You begin your quest to gain muscle and strength almost immediately.

In the same manner that younger individuals do. At this point, I'd want to wish you a wonderful holiday season. As you read and assimilate the information in this book!

101 Workouts to Restore Balance and Stability. Enjoy an Active Lifestyle and Gain Strength

Before we begin any of the activities that we will perform, will soon be addressed. Let's chat about some pointers that will undoubtedly help. As an elder to begin with, if you can afford it, you t want to obtain professional counsel Despite even though the city of these workouts may be Treatment can be undertaken with or without the assistance of a therapist, but only in the most severe cases. In such instances, your physical therapist must be at ease and confident that you can do the exercises safely.

Another requirement is to stay hydrated! The majority of the elderly are to prevent numerous trips to the restroom, people prefer to drink less water. However, to gain optimum benefits without putting yourself in danger, you must drink water before and after exercise to avoid injury. Similarly, you must recognize that it is hard to outwork a poor diet. Consuming a well-balanced diet. A meal before and after exercise will surely result in higher performance. However, for each of these tasks, possessing Your Mr. focus should be on the appropriate form. Only by doing so, you will profit from whatever sort of strength you have. You do a training activity.

Thank you so much for taking the time to read my book. I'd say we’d love to hear your comments, so please write a review on Amazon. This will benefit many other individuals who are in the same situation. If you discover my book, it would mean a great deal to me. Remember that patience, dedication, and You must be consistent to complete this quest! Now that we've sorted out the fundamentals, let's get started!

1

MUSCLES BUILDING

Arms

1. Curl your biceps

Biceps curls are common core workouts for developing arm muscles. By strengthening these muscles, you improve the stability of your arm and hand action, which is especially important while lifting anything heavy.

Forearms and several shoulder muscles, notably the deltoids, are also targeted.

Workout time: 10 minutes x Rest intervals should last 30 to 90 seconds between each set.

Calorie burn estimates: You may burn up to 25 calories by performing three sets of 12 bicep curl repetitions, preferably using weights.

Instructions

Get a firm chair and sit tall, with your hands at your sides and palms in front.

Now concentrate on your arm, keeping your shoulder in, your back straight, and your core firm. Concentrate on your biceps.

Maintain this position by curling your arm from the elbow to the top and then gently lowering it back down.

Maintain shoulder rotation as you straighten your arm on the way down and fully bend it on the way up.

Inhale while elevating your arm and exhale during the downward movement part of the exercise.

To make this work out more difficult, grip dumbbells in both hands and follow these directions. It is advised that a newbie begins with a two-pound dumbbell.

Precautions

Be careful and don't rush since how quickly you go isn't important. What matters is your ability to execute the movement accurately.

Go as high as you feel comfortable.

2. Raise on the Lateral

Upright rows are a group of upper body workouts that improve your upper arm strength, allowing you to carry bigger loads.

Other areas addressed are your three shoulder muscles (deltoids, rhomboids, and teres minor) and your upper back.

Workout time: 7 minutes

Resting intervals should last 30 to 40 seconds between sets.

Calorie burn is estimated to be 25.

Instructions

Stand tall with your hands gripping dumbbells in front of your hips and your feet shoulder-width apart.

Lift the weights toward your chin while bending your elbows.

Make sure your back is not arched. Maintain a low profile.

Return to your starting location and repeat 10 times more. Rest for a few minutes before attempting two more sets.

Breathing: inhale while raising the weight and exhale as you lower it.

Increase the weight of the dumbbell when you feel quite comfortable accomplishing more than 20 repetitions. Alternatively, use an elastic band and repeat the upper arm action with one foot in front of the other.

Precautions

Maintain a straight spine during the exercise.

Check that the dumbbells are not excessively heavy or that they are not interfering with your form.

Triceps Extending

As the name suggests, this exercise is designed to develop your triceps, which are the muscles on the rear of your upper arms. Almost everything you do with your hand involves the triceps muscles.

Workout time: 6 minutes

Rest intervals should last 20 to 30 seconds between sets.

Calorie burn is estimated to be 16 calories.

Instruction

Sit tall on a solid chair, back straight, feet flat on the floor, and legs hip-width apart.

Make a tight fist with one hand, then raise your arm straight up, reaching towards the ceiling.

For support, place your other hand directly behind the elbow of the outstretched arm.

Slowly lower your outstretched arm and conceal it behind your head.

Return the arm to the initial position. That's one