Publisher's Synopsis
Senior Fitness - UK Edition is written by a senior especially for senior men and women, ages 50 to 80, who want to get healthy, stay healthy and enjoy life. The book is a total fitness guide with equal emphasis on exercise, nutrition, weight loss and weight maintenance.
Learn how to safely get fit, lose weight, eat healthy and look your best.
Learn how to exercise properly.
Learn how to improve your balance and reduce your risk of falling.
Learn how to eat to stay healthy and live longer.
Learn how to lose weight safely and keep it off, and learn how to avoid gaining weight as you get older.
Senior Fitness is a great reference and a practical lifelong guide packed with useful and often unique information. Senior Fitness has all it all! This is another sensible book you can trust from NoPaperPress. (Metric & Imperial units)
TABLE OF CONTENTS
1. BEING FIT IS IMPORTANT
What to Expect as You Age
Cardiovascular System Changes
Bones, Muscles and Joint Changes
Brain & Nervous System Changes
Urinary Tract Changes
Eyes & Vision Changes
Ears & Hearing Changes
Dental Changes
Sleeping Pattern Changes
Weight Changes
Sexuality Changes
Cardiovascular Disease
High Blood Pressure
Heart Attack Warning Signs
Cardiovascular Risk Factors
Stroke & Stroke Warning Signs
Diabetes is Dangerous
3. FITNESS ASSESSMENT
Aerobic (Cardio) Assessment
One-Mile Walking Test
Strength Assessment
Flexibility Assessment
Balance Assessment
Body Weight Assessment
Nutrition Assessment
4. EXERCISE FOR SENIORS
Calories Burned vs Activity
Types of Exercise
Select the Right Activity
Exercising in Hot Weather
Exercising in Cold Weather
5. IMPROVE YOUR BALANCE
Balance Disorders
Reducing Your Risk of Falling
Balance Training Exercises
6. CARDIO EXERCISE
How Hard?
Target-Heart Rate Method
Target-Training Zone Method
Intensity-Level Guideline
When Not to Trust Your Pulse
Cardio: How Long & Often?
Typical Cardio Workout
Walking Program
Jogging Program
7. STRENGTH TRAINING
Strength Programs
Dumbbell Exercises
More Exercises
Missed Workouts
Exercise Risks & Problems
Avoiding Injury
Keep an Exercise Log
Workout to Feel Good
8. NUTRITION FOR SENIORS
Nutrients & Micronutrients
Proteins are Building Blocks
You Need Carbs
Glycemic Index
Cholesterol & Triglycerides
Good & Bad Fats
Vitamins & Minerals
Healthy Eating Guidelines
Basic Food Groups
Organic Food - Yes or No?
Is Organic Worth the Cost?
Is Vegetarianism for You?
Types of Vegetarians
Vitamin & Mineral Supplements
Food Container Labels
Calorie Value of Foods
You need Fiber
Drink Lots of Water
Go Easy on Salt
Restrict Sugar
About Sports Drinks
Common Sense Nutrition
9. WEIGHT CONTROL
Causes of Overweight & Obesity
Weight Change & Energy
Weight Loss Math Made Easy
Weight Loss Prediction Tables
Weight Loss Prediction Example
Why Weight Loss Decreases Over Time
Weight Loss Due to Water Variations
The Dreaded Weight Loss Plateau
Weight Loss Principles
Which Weight Loss Diet?
Planning Weight Loss Eating Patterns
Set Meals & Calorie Control
900, 1200, 1500, 1800 kcal Diets
Keep a Log of What you Eat
Weight Maintenance - Keeping It Off
Weight Maintenance Example
Planning Maintenance Eating Patterns
Use Mini Diets to Maintain Weight
Summarize your Nutritional Needs
This book has 45 Tables & 14 Figures. Many of the tables are new & unique. Bibliography.
