Description
Price: $5.07
(as of Nov 06,2022 16:31:49 UTC – Details)
From the Publisher
BOOK SUMMARY
Give Me Strength is a 350-page comprehensive, story-driven book packed with practical, science-backed information including customizable at-home workout programs, unique nutritional tips, and how to set goals and stay motivated. The large print book includes over 100 exercises and workouts for the beginner to the experienced. In addition to simple hand-crafted training, it includes a unique approach to creating your own programs that utilize a simple à la carte system that allows for limitless workout customization. The stretching and strength training exercises cover every major muscle group and include detailed descriptions of how to properly execute each one. Sample hand-crafted workouts include:
Foundations (Beginner)Next Steps (Intermediate)Tip-Top (Advanced)Balance 5 – Core WorkoutBalance 7 – Core WorkoutQuickie Cardio – Mini Full Body WorkoutPain Relief Workouts – neck, back/sciatica, knees, hips, ankles, wrists, and elbowsGive Me Strength Special Full Body Workout
Table of Contents
Introduction
Chapter 1 – Give Me Strength: The What and The Why
Chapter 2 – The Good, The Bad, The Benefits
Chapter 3 – The Approach: Mindset and Motivation
Chapter 4 – Baby Steps: Setting Goals
Chapter 5 – Two-Headed Monster: Hydration & Nutrition
Chapter 6 – Well Oiled Machine: Pre, Workout, Post
Chapter 7 – Gear Up: Basic Equipment You Need
Chapter 8 – The Exercises: Head to Toe
Chapter 9 – Give Me Strength Workouts
Conclusion
Bibliography
Sample Exercise 1
Exercise: Seated Dips
Body Part: Arms (triceps), Chest, Shoulders, Elbows
Benefit: Helps with pushing movements like getting out of a chair, shoulder and elbow joints, and balance.
How To: While sitting, place your hands behind you onto the arms of the chair and scoot to the middle/end of the seat. When ready, slowly push up until your arms are fully extended. Then, slowly return all the way down to the seated position. Do this 12-15 times.
Sample Exercise 2
Exercise: Mountain Climbers
Body Part: Shoulders, Abs, Legs (Quads), Hips, Glutes
Benefit: Works multiple muscles, helps balance and coordination, and improves cardiovascular health.
How To: Standing with your feet shoulder-width apart, reach up with one arm (as if climbing), and simultaneously bring up the opposite knee/leg to about 45 degrees. Return to the original position and promptly perform the same motion with the other arm and leg. Be sure your movements are smooth and not jerky. Do this 12-15 times.
Sample Exercise 3
Exercise: Arm Circles (various sizes)
Body Part: Shoulders
Benefit: Increases toning in the shoulders and back, keeps shoulder joints limber.
How To: Standing with your feet shoulder-width apart, hold your arms straight out, and then rotate them while making medium-sized circles. Do 15 forward circles, then 15 backward. You can also change the size of your circles from large or small.
Sample Exercise 4
Exercise: Seated Chest Squeeze
Body Part: Chest, Shoulders, Upper Back, Spine
Benefit: Strengthens shoulders, chest, back, helps posture
How To: While seated, place your arms at a 90-degree angle in front of you. Hands can be open or closed. Slowly bring your elbows together, pause, and then bring your arms slowly upward until your elbows are about eye level. Slowly bring your elbows back down and open your arms to the original position. Repeat this 12-15 times.
This comprehensive, science-backed book explores three core strategies for improving overall fitness and health: getting stronger, improving balance, and increasing energy.
Getting Stronger
It is complete nonsense that older adults can’t become stronger. This book explores the data-driven reasons why we can build strength despite our age. It will also provide practical ways to get stronger at home, offering simple at-home exercises and nutritional advice.
Improving Balance
Balance is improved when greater overall strength is achieved. Therefore a “full body” approach to exercise is vital to not just keep us from falling and injuring ourselves but to help us develop the confidence that we can do more with our lives! It’s time to take control.
Increasing Energy
It’s scientifically proven that we can significantly increase our energy through strength and conditioning training. Add proper nutrition to the equation and you will have a complete solution for more energy and a healthier life. This book explores both.
”One amazing thing about skeletal muscle is its plasticity. Age doesn’t matter, if you engage and commit to resistance exercise, your muscle will adapt in healthy ways. This book is novel because it highlights evidence-based benefits of resistance exercise for older populations and provides easy-to-follow exercise routines. Matthew highlights that it is never too late to start which is a message we should share with our loved ones.”
– Dr. Micah Zuhl, Ph.D., Professor of Exercise Science, Central Michigan University
ASIN : B0BGY8PRSB
Publication date : September 29, 2022
Language : English
File size : 10392 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
X-Ray : Not Enabled
Word Wise : Enabled
Print length : 331 pages
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