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

Length: 137 pages
Edition: 1
Language: English
Publication Date: 2021-10-09
ISBN-10: B09J3Y61S1
Sales Rank: #0 (See Top 100 Books)

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.

Don’t worry because you’re not the only one to suffer from these symptoms. A woman’s 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 you’ll find in the book:

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?

Click on the “BUY NOW” button and enjoy several more years of good health!

Introduction
Chapter 1:Exercises to Increase Strength
    Beginner Fitness Level
        DAY 1
        DAY 2
        DAY 3
        DAY 4
        DAY 5
        ALTERNATE CARDIO A
        ALTERNATE CARDIO B
    Intermediate Fitness Level
        DAY 1
        DAY 2
        DAY 3
        DAY 4
        DAY 5
        ALTERNATIVE CARDIO A - Walking and Stair-Climbing
        ALTERNATIVE CARDIO B - Speed Drills and Stair-Climbing
        ALTERNATE CARDIO C - Bike or Cycling
Chapter 2:Exercises to Increase Endurance
    Week 1
        Day 1
        Day 2
    Week 2
        Day 1
        Day 2
    Week 3
        Day 1
        Day 2
    Week 4
        Day 1
        Day 2
    Air Squats
    Triceps Dips
    Swimmers
    Glute Bridge
    Press-Up
    Dead Bug
    Standing Toe Touches
    Cow
    Deadlift
    Bird Dog Plank
    Clams
    Hollow Arch
    Long Lunge
    Hammer Curl
    Calf Raises
    Boat
    Plié Squat
    Split Stance Row
    Donkey Kicks
    Leg Raises
    Single-Leg Box Squat
    Shoulder Press
    Reverse Lunges
    Sphinx
    Single-Leg Raise
    Lateral Raises
    Side Lunges
    Cat-Cow
    Knee to Elbow Extension
    Shrugs
    Wide Squat
    Cobra
Chapter 3:Stretching Exercise
    What Happens When You Stretch?
    Benefits of Stretching After 40
        Reduces Your Risk of Injury
        Makes Your Body More Flexible and Pliable
        Help Reduce Stress
        Reduces Age-Related Aches and Pains
        Improves Your Posture
    Safety Tips
        You Need to Warm Up Before Stretching
        Aiming for Pain Is Bad
        Symmetry Is Key
        Avoid Bouncing
        Remember to Breathe
    Upper Body Stretching
        Shoulder Circles
        Cross-Body Shoulder Stretch
    Lateral Raise and External Rotation
    Lower Body Stretching
        Calf Stretch
    Full Body
        Child’s Pose
        Glute Stretch
        Downward Dog
Chapter 4:Yoga Exercises
    Chair Yoga
        Variant One: Chair Pose
        Variant Two: Sun Salutations
        Variant Three: Forward Bend with Arm Extension
        Variant Four: Forward Bend with Clasped Elbows
    Yoga for Hip and Lower Back Pain
        Seated Figure Four Exercise
        Crescent Lunge with Prayer Hands
    Yoga for Stiff and Tight Legs
        Downward Facing Dog
        Lunge Pose
        Half-Splits
        Halfway Lift
    Yoga for Lower Back Tension
        Cow Pose
        The Cat Pose
        Side Body Stretch
        Seated Twist Pose
Chapter 5:Balance Exercises
    How Balance Exercises Work
    Balance Exercises for Seniors
        Rock the Boat
        Joined Triplanar Toe Taps
        Single-Leg Cross-Body Punches
    Balance Exercises for Parkinson’s Disease
        Chair Leg Raises
        Side-Stepping
    Why Balance Is Significant
Chapter 6:Basics of Nutritional Science That You Need to Know
    Calories
    Macros
    Micros
    Food Quality
    Food Timing
    Supplements
Chapter 7:Seated Exercises
    Active Sitting
    Seated Joint Mobility
        Neck
        Shoulders
        Elbows
        Wrists
        Fingers
        Waist
        Ankles
    Seated Clock Toe Taps
Chapter 8:4-Week Walking Plan
    Beginner Walking Plan
    4-Week Walking Plan
    How Fast Should You Walk?
Conclusion