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2. Strength Training Past 50

4. Description Stay active, healthy, and looking great Increase strength to improve your health, appearance, and performance. Whether you are just getting started or have been training for years, Strength Training Past 50 has you covered. In the new edition of the best- selling guide you’ll find 83 exercises for free weights, machines, bands, and balls 30 workouts for increasing size, endurance, and strength Sport-specific programs for tennis, golf, cycling, running, and more Eating plans and nutrition advice for adding lean muscle and losing fat Partial exercise examples Figure 11.1 Weighted toe raise. page 215 Even runners who train with machines, body weight, or resistance bands should consider concluding each exercise session with a set of weighted toe raises as shown in figure 11.1. This simple exercise strengthens the shin muscles (anterior tibialis) to maintain lower-leg muscle balance and reduce the risk of shin splints. Machine Excercises Core ROTARY TORSO page 69 Beginning Position 1. Sit all the way back on seat, facing forward with torso erect. 2. Position left upper arm behind arm pad and right upper arm against (in front of) arm pad. Rotation Movement Phase 1. Rotate torso slowly to the right about 45 degrees. 2. Exhale throughout rotation. ... Alternative-Equipment Exercises Leg WALL SQUAT EXERCISE BALL WITH DUMBBELLS, page 144 Beginning Position 1. Grasp dumbbells with elbows extended and stand erect with feet about hip-width apart and parallel to each other. 2. Position dumbbells with palms facing outside surfaces of thighs and elbows straight. 3. Place exercise ball between back and wall with feet far enough from wall so that knees are directly over the feet in down position. Downward Movement Phase...More on page 144

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