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About the Author

Paige Waehner is a certified personal trainer and fitness writer who is a member of The American Council on Exercise (ACE) and the IDEA Health Fitness Association. She is a frequent contributor to veryweHfit.com, has been published in Pregnancy Magazine, Desert Paradise, and Runners World, and is mostrar mais the author of multiple books on how to get in shape and become a personal trainer. She resides in Illinois and can be found at getfitwithpaige.com. mostrar menos

Obras por Paige Waehner

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Well it was a really cheap deal on Kindle and I thought that I would learn something from it. Did I? Yes, I think I have learned a few things and I certainly have a nice catalogue of exercises that I can try. However, I think my current routine is probably a good compromise between the time it takes and the benefits it delivers. And,, it seems to me that If I tried doing the routines that Paige suggests, I might be devoting a fair slice of my day to it.
Paige starts from the perspective that "we can’t stop the aging process, which is determined by our genes, but there are other factors that affect how we age such as nutrition, stress, smoking, and exercise. By focusing on these things, especially strength training, your biological age may just end up being a lot younger than your chronological age. That means not just living longer, but enjoying living longer. Whether you’re already active and exercising or it’s been a while, this book will show you exactly what you need to do to work on building lean muscle tissue, strength, and stamina. You’ll also work on some of the most important aspects that your body needs to age well and avoid injuries and falls: balance, core strength, and stability."
OK, that all sounds pretty reasonable and a good reason to exercise but she also says: "Studies show that for seniors, starting weight training helps you avoid age-related muscle loss, which is integral for being strong, being independent, and preventing injuries".
And something that I haven't really focused on is that "we should lift weights because strength training can actually help reduce inflammation, giving you some protection from these inflammation related concerns".
She also makes the point that "as we age, flexibility naturally declines because our muscles shrink and we lose some muscle fibers. Tendons also lose water content, which is what causes us to feel stiff, especially when we wake up in the morning".
It was encouraging read that "we should do what we can—We’ve all had old conditions flare up and, sometimes it’s just a matter of doing whatever you can to stay moving. Maybe that’s just taking a short daily walk, doing some simple stretches, or just walking around the house. It all counts.
And it was helpful to have some sensible advice about equipment: for example get a variety of dumbbells : For men, light: 5 to 8 pounds, medium: 8 to 10 pounds, Heavy: 10 to 12 pounds. And, a useful tip: "Let’s say you’re doing an exercise for ten repetitions, which is typical of many exercises. If you get to the tenth repetition and you feel like you could do a lot more, that’s a good sign you could go heavier". One rule of thumb is that, if you can keep going after the last rep of your set, increase your weight by about 5 percent. Since weights come in certain increments, you may not be able to do exactly 5 percent, which is just fine. Just increase the weight by what you have and adjust your reps so that you keep perfect form.
However, you can progress and change your workouts by a) adding more weight and reducing your reps to around 8 to 10 or b) reduce the weight you’re using and increase reps to 16... beyond that number you won’t see much of an improvement unless you’re doing body weight exercises such as push-ups.
She suggests working on the major muscle groups which include the chest, back, shoulders, biceps, triceps, lower body, and core and says that one should aim to lift weights on at least two non-consecutive days a week.
Just a few items which took my attention: "Under the rectus abdominis that wraps around your spine......if you can imagine someone about to punch you, this is the muscle that contracts to protect you and your spine. When you do a plank (which you will do in this program), that’s the muscle you’re strengthening.
And keep joints slightly bent—In many exercises, you’re lifting limbs up, overhead, to the sides, and other directions. What you don’t want, generally, is to lock the joints, which can put pressure on them. Many exercises will instruct you to keep a slight bend to avoid that.
Over all, a useful book that I may come back to. The photos are especially helpful I give it three stars
… (mais)
 
Assinalado
booktsunami | Aug 25, 2023 |

Estatísticas

Obras
3
Membros
33
Popularidade
#421,955
Avaliação
½ 2.7
Críticas
1
ISBN
5