Resistance Band Workouts for Seniors: Strength Training at Home or on the Go 9781510770119, 9781510770102, 1510770100

Table of contents :
CONTENTS

Introduction

BENEFITS OF STRENGTH TRAINING

Bone Density

Muscle Mass, Strength, and Healthy Aging

Fat Loss and Body Composition

Strength Training Recommendations

Before You Start Strength Training

The Importance of Consistent Training

The Scale Is Not a Useful Tool for Measuring Results

A Note on Wrist Pain

INTRODUCTION TO RESISTANCE BANDS

Benefits of Resistance Bands

Where You Can Use Resistance Bands and Anchor Points

Types of Resistance Bands

Tubing with Handles

Mini-Bands

Superbands

How to Adjust Resistance Level/Weight

Resistance Bands

Mini-Bands

How to Choose an Appropriate Resistance Level

RESISTANCE BAND EXERCISES

Breathing

Performing Reps

Tempo

Upper Body Exercises

Lower Body Exercises

Core Exercises

HOW TO CREATE YOUR OWN RESISTANCE BAND WORKOUT PROGRAM

The Six Fundamental Strength Movement Patterns

Squat

Hip Hinge

Lunge

Upper Body Push

Upper Body Pull

Plank

HOW TO DESIGN YOUR RESISTANCE BAND TRAINING PROGRAM

Warming Up Before Your Workouts

Cardio First or Strength Training First?

Reps and Sets

Straight Sets, Supersets, Tri-Sets, and Circuits

Compound Versus Isolation Movements

Training Splits

Core Training

SAMPLE WORKOUT PROGRAMS

Two Workouts Per Week

Three Workouts Per Week

Four Workouts Per Week

Five to Six Workouts Per Week

Beginner Five- or Six-Day Workout Program

Advanced Five- or Six-Day Workout Program

Core Workout Examples

HOW TO ENSURE YOUR MUSCLES RECOVER EFFECTIVELY FROM STRENGTH TRAINING

Take a Rest Day

Active Recovery

Foam Rolling

Massage

Stretching

Yoga

Sleep

STRENGTH COACHES ON USING RESISTANCE BANDS WITH THEIR CLIENTS

Acknowledgments

About the Author