Resistance Band Workout for Seniors: Improve Energy, Mobility, and Vitality with This Easy to Read Guide

By Francis Papun

Stay fit without worrying that your age will become an obstacle in life

Can you feel your body getting older and less mobile?

Does it scare you a little to think that maybe one day you won't have the same capabilities as you do now?

Would you like to feel stronger and more agile - ready for the random things life tends to throw your way?

 

Aging doesn't have to be a scary experience where you notice your body slowly withering away. Just because it's common to see your elderly friends become less active, it doesn't mean you have to follow suit.

 

Staying in shape isn't some kind of complex ordeal that requires tons of time or energy, nor do you have to spend loads of money on a gym membership.

Did you know that you can build your strength, mobility, and flexibility from the comfort of your home without ever picking up a weight?

 

A simple and straightforward habit of daily exercise, for even just 20 minutes, is proven to increase your energy for life by up to 20%.

No matter where you are starting from, with the right knowledge, an established daily routine, and a bit of determination, you can completely flip the script on how your body goes about aging.

 

You might even find yourself getting into really great shape and being able to do things you never have before...

 

In Resistance Band Workout for Seniors, you'll discover:

• Why resistance training is the #1 at-home workout for seniors and how you can start your journey today
• The top 10 things you need to know when getting started that will set you up for long-term success
• 3 simple tricks to adjust the intensity of your exercises to help you constantly push your limits
• A play-by-play guide on the most ideal ways to stretch and warm up, setting you up for success and avoiding the potential of injury
• An overview of all the different types of resistance bands, including how they work and which ones are best suited for your unique fitness needs
• A broad overview of ALL the different exercises you can do, ensuring a variety in your routine to keep things fun and exciting
• How to design your own workouts and build a fitness routine that meets are your fitness needs

… and so much more.

 

Just because you're getting older doesn't mean you have to simply accept that your body is going to be less capable.

There is an old chinese proverb that goes: "You are only as old as your spine."

… and the best part about this is that you can train your spine. You can keep it, and the rest of your body, feeling young and capable for years to come.

 

Resistance training is the key to your longevity, and the sooner you get started the longer you'll have to make the most of your life.

 

If you're ready to show your grandkids what you're made of and be able to keep up with them in the park, then scroll up and click the "Add to Cart" button right now.

• Language: English
• Publisher: Francis Papun
• Release date: Dec 6, 2022
• ISBN: 9798215206058

Book preview

Resistance Band Workout for Seniors

Improve Energy, Mobility, and Vitality with This Easy to Read Guide

Francis Papun

© Copyright 2023 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote, or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical, or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

How Will This Book Benefit Me?

Who Is the Author?

Benefits of Regular Exercise for Seniors

My Promise to You

But...You Have to Act!

Chapter 1: What is Resistance Training?

How Exactly Does the Body Build Muscle?

Why Are Bands a Good Choice?

Making the Right Choice

The Top 10 Resistance Band Training Rules

The Bottom Line

Chapter 2: Healing From Injury

Common Injuries Healed With Resistance Training

Shoulder Dislocation or Pain

Tennis Elbow

Runner's Knee

Hip Bursitis

Sprains and Strains

Recovery After Knee-Repair Surgery

Phases of Recuperation After Injury

Reaction Phase

Regeneration

Remodeling Stage

A Note of Caution

Breathe, Breathe, Breathe...

In and Out

Belly Breathing

Consistency Is Key

The Role of Genetics

Ectomorphs

Endomorphs

Ectomorphs

Types of Resistance Bands

Mini Bands

Tubing

The Resistance Level

How to Find the Right Level

Adjusting Resistance During an Exercise

Do You Need More Convincing?

Chapter 3: Warm-Ups and Stretches

Suggested Exercises

Windmill Exercise

Elbow Touch

Tennis Elbow Warm-Up

Shoulder Box Exercise

Choker Exercise

Wrist Stretch

Knee to Chest Exercise

Sit & Reach Exercise

Rear Calf Stretch Exercise

Gas Pedal Exercise

Twister Exercise

Side Bend Exercise

Rock ’n Roll Exercise

Head Lift Exercise

Tennis Watcher Exercise

Chapter 4: Understanding the Benefits of Strength Training

Strength Training in a Nutshell

Strength Training and Diseases

Increasing Anaerobic Endurance

The Cardiovascular and Pulmonary Systems

A Solution for the Whole Body

An Anti-Aging Formula

Factors Affecting Success

Nutrition

How to Avoid the Weight Loss Stall

Body Composition

Chapter 5: Types of Resistance Bands and Specifications

Loop Resistance Bands

O-Shaped Expanders

Tube Resistance Bands

Thermoplastic Rubber

Extruded Rubber

Latex

Mini Hip Circle Resistance Bands

RENRANRING Resistance Bands

Figure 8 Resistance Bands

Letsfit Resistance Power Loop Bands

Therapy Bands

Theraband Resistance Therapy Bands

Whatafit Resistance Therapy Bands

Perfect Peach Resistance Therapy Bands

Tribe Resistance Bands

Valeo Resistance Bands

EDX Resistance Bands

Lux Fitness Resistance Bands

Ziftex Resistance Bands

Physioworks Resistance Bands

8-Shape Resistance Bands

BFR Bands

Superpump BFR bands

Resistance Band Rollers

Foam Rollers

Pull-Up Bands

Long Bands

Kinetic Leg Resistance Straps

Door Anchors

Ankle Straps

Handles

Chapter 6: Resistance Band Series Exercises

The Main Body Parts

Upper Body

Lower Body

The Core

The Back

The Abdominal Area

Golfing Exercises

Targeted Warm-Ups

Joint Stability

The All-Important Swing

Fitness

Adding Accessories

Balls

Dumbbells

Chapter 7: Sample Core Workouts

Core Workout 1

Bicycle Crunch

Mountain Climber

Hip Thrust

Core Workout 2

Low-High Chop

Side Plank Row

High Leg Raise

High Plank Row

Core Workout 3

Bicycle Crunch

Mountain Climber

Torso Rotation

Side Plank Reach

Other Exercises to Mix and Match

Chapter 8: Designing Your Own Programs

Two Workouts per Week Program

Day One

Day Two

Three Workouts per Week Program

Day One

Day Two

Day Three

Four Workouts per Week Program

Day One

Day Two

Day Three

Day Four

Beginner Five or Six Day Workout

Day One

Day Two

Day Three

Day Four

Day Five

Day Six

Advanced Five or Six Day Workout

Day One

Day Two

Day Three

Day Four

Day Five

Day Six

Conclusion

A Final Piece of Advice

References

‌Images

Introduction

Aging is not lost youth, but a new stage of opportunity and strength. — Betty Friedan, Author and Activist

Sarah was telling her friends about her attempt at exercising at the age of 68. I got permission from my doctor to join the fitness group. The first time I jumped, gyrated, huffed, and puffed for over an hour. By the time I got my leotard on, it was past the class’s starting time!

Fitness and mobility do not have to be such elusive goals for seniors. It may seem hard to believe that anyone battling decreasing suppleness and lamenting their level of fitness can maintain a routine the same as when they were younger.

Is getting up in the morning harder than it used to be? Are your joints achy and stiff, and is bending down to pick something up a major issue? Are you afraid of going downstairs because you don’t feel confident in your balance? Does your list of chronic medications keep getting longer?

Do you suffer from anxiety attacks and depression because you fear losing your independence and mobility? Do you miss the overall good feeling of having exercised your body and being rid of all the creaks and pains that sometimes seem to appear overnight?

If the idea of going to a gym to get moving again is even scarier than the possible consequences of doing no exercise at all, this book is here to help. Packed full of information about training without risk of injury while maximizing strength and therapeutic benefits, and staying in your own home to boot, the book is a treasure trove of helpful exercises. You will see how easy it is to get your fitness and health back with only minimal equipment required, and objects already in your home. It is simple and economical - an elegant solution to a health problem.

The information can be taken with you wherever you travel, so you never have to miss any training session on account of being in a hotel or on vacation. Resistance bands are lightweight and compact and you will learn how to choose your purchases wisely to make a wide variety of exercises possible with only a few different bands.

Each exercise has been discussed in detail and all care was taken to describe them as plainly as possible. Most of the exercises have been adapted to standing or sitting positions. Skip those that have to be done lying down on the floor especially if your body is not comfortable in this position, or try to modify them for more comfortable surfaces to lie on. While your workout should challenge you, it should never be painful; listen to your body to achieve the best results. You should not exercise to the point of collapsing after the last repetition.

Be sure to consult your physician before starting the program. This is especially true for anyone who has not trained in a while. If you are worried about the possible effects on any old injury you might be nursing or any existing medical conditions, obtain an expert’s opinion first and put your mind at rest. Physiotherapists and personal trainers experienced in injury rehabilitation will be able to evaluate any