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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’ Jttraining@gmail.com 301-917-7777. Gaining fat with age. The rate of weight gain (per year). 25-65: 1 pound. The rate of muscle loss (per year) 25-59: 0.5-1% 60-69: 1-1.5% 70-79: 2-3%.

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To feel younger and get healthier Start strength training!! Jen-Yue Tsai, class 79’

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  1. To feel younger and get healthier Start strength training!! Jen-Yue Tsai, class 79’ Jttraining@gmail.com 301-917-7777

  2. Gaining fat with age The rate of weight gain (per year) 25-65: 1 pound The rate of muscle loss (per year) 25-59: 0.5-1% 60-69: 1-1.5% 70-79: 2-3%

  3. The benefits of strength training Get 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

  4. 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’)

  5. Lower body exercises Knee dominant (1) Squat (2) Lunge Hip dominant (1) Good morning (2) Bridge Dynamics (1) Jump squat (2) Kick

  6. Upper body exercises • Pull • horizontal row • upward vertical row-upright row • downward vertical row-lat pull down • vertical or horizontal pull up • Push • horizontal press (push up or chest press) • upward vertical press-military press • downward vertical press-dip

  7. Core exercises • Flexing • (1) Crunches or reverse crunches • (2) Leg tuck • Rotation • Torso twist • Wood chop • Back extension • Superman • Bird-dog

  8. More important core exercises Core stabilization: Plank ( front and side)

  9. Sample session

  10. http://www.adultfitnesstest.org/

  11. Exercise is the magic pill. Why not take it? The only investment you won’t lose

  12. Keep moving, Camel-men!! Happy Holidays!! Jen-Yue (Jen) TsaiPhone: 301-917-7777E-mail: JTtraining@gmail.com

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