To feel younger and get healthier Start strength training!! Jen-Yue Tsai, class 79’...
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Transcript of To feel younger and get healthier Start strength training!! Jen-Yue Tsai, class 79’...
To feel younger and get healthier
Start strength training!!
Jen-Yue Tsai, class 79’[email protected]
301-917-7777
The rate of muscle loss (per year)25-59: 0.5-1% 60-69: 1-1.5% 70-79: 2-3%
The rate of weight gain (per year)25-65: 1 pound
Gaining fat with age
The benefits of strength trainingGet lean-- increase metabolism, lose fat
Get strong– preserve muscle mass, bone density(Ladies, don’t worry; you will get toned, not big.)Prevent injury---improve mobility and stability
Surprise your friends--Enhance sport performance, look better
Help your kids get fit---Practice what you preach
Resistance training keys
(1) Safety- get checked up, exercise with good form(2) Do moves recruiting more muscles(3) Do moves using large muscles(4) Balance agonist –antagonist muscle groups (5) Challenge yourself-making consistent progress(6) 90 minutes a week ( 2x45’ or 3x30’)
Lower body exercisesKnee dominant(1) Squat(2) Lunge
Hip dominant(1) Good morning(2) Bridge
Dynamics(1) Jump squat(2) Kick
Upper body exercisesPull(1) horizontal row(2) upward vertical row-upright row (3) downward vertical row-lat pull down(4) vertical or horizontal pull up
Push(1) horizontal press (push up or chest press)(2) upward vertical press-military press(3) downward vertical press-dip
Core exercisesFlexing (1) Crunches or reverse crunches (2) Leg tuck
Rotation(1) Torso twist(2) Wood chop
Back extension(1) Superman (2) Bird-dog
More important core exercises
Core stabilization:
Plank ( front and side)
Sample session
http://www.adultfitnesstest.org/
Exercise is the magic pill. Why not take it?
The only investment you won’t lose
Keep moving, Camel-men!!
Happy Holidays!!
Jen-Yue (Jen) TsaiPhone: 301-917-7777E-mail: [email protected]