Senior Fitness - U.S. Edition

2nd Edition - Updated and easier to use!

Senior Fitness is written by a senior especially for senior men and women, ages 51 to 80 years, 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! Another sensible eBook you can trust from NoPaperPress.

TABLE OF CONTENTS

1. INTRODUCTION
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
Skin Changes
Sleeping Pattern Changes
Weight Changes
Sexuality Changes
Cardiovascular Disease
High Blood Pressure
Atherosclerosis
Heart Attack Warning Signs
Cardiovascular Disease Risk Factors
Stroke Warning Signs
Diabetes is Dangerous

2. FITNESS IMPROVEMENT
Don't Smoke
Learn to Relax
Benefits of Being Fit

3. FITNESS ASSESSMENT
Aerobic (Cardio) Assessment
One-Mile Walking Test
Strength Assessment
Flexibility Assessment
Balance Assessment
Body Weight Assessment
Nutrition Assessment
Time to Set Goals

4. EXERCISE FOR SENIORS
Calories Burned for Different Activities
Calories Burned Example
Select the Right Exercise
Exercising in Hot & Cold Weather

5. IMPROVE YOUR BALANCE
Balance Disorders
Reducing Your Risk of Falling
Balance Training Exercises
Putting It All Together

6. CARDIO EXERCISE
How Hard?
Target-Heart Rate Method
Target-Training Zone Method
Intensity-Level Guideline
When Not to Trust Your Pulse
Listen to Your Body
Cardio: How Long & Often?
Typical Cardio Workout
Pulse Measurement
Walking Program
Get a Pedometer
Jogging Program

7. STRENGTH TRAINING
Your Body's Muscles
Strength Programs
Dumbbell Exercises
More Dumbbell Exercises
Even more Exercises
Missed Workouts
Exercise Risks & Problems
Avoiding Injury
Workout to Feel Good

8. NUTRITION FOR SENIORS
Nutrients & Micronutrients
Proteins are Building Blocks
You Need Carbs
Glycemic Index
Glycemic Load
Cholesterol & Triglycerides
Good & Bad Fats
Vitamins & Minerals
Healthy Eating Guidelines
Basic Food Groups
Organic Food – Yes or No?
Organic Labeling Standards
Is Organic Worth the Cost?
Is Vegetarianism for You?
Types of Vegetarians
Vegan Nutrition
Vitamin & Mineral Supplements
Food Container Labels
Calorie Value of Foods
You need Fiber
Drink Lots of Water
Go Easy on Salt & Sugar
Limit Alcohol & Caffeine
Common Sense Nutrition

9. WEIGHT CONTROL
Causes of Overweight & Obesity
Weight Loss Math Made Easy
Weight Loss Prediction Tables
Select Correct Weight Loss Prediction Table
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?
What Makes a Good Weight Loss Diet?
Planning Weight Loss Eating Patterns
Set Meals & Calorie Control
900, 1200, 1500, 1800 Calorie Diets
Keep a Log of What you Eat
Weight Maintenance - Keeping It Off
Weight Maintenance Example
Planning Maintenance Eating Patterns
Maintenance Eating Example
Use Mini Diets to Maintain Weight
Summarize Nutritional Needs

10. LIFE-LONG FITNESS
Set Goals, Plan, Keep a Log
Keys to Life-long Fitness

BIBLIOGRAPHY

TABLES & FIGURES (There are more than 60)