Mobility & Fitness

4. Strength & Power Programs

Aug 29, 2017 · · Mobility & Fitness
Choose exercises from the 40 described and illustrated in Chapter 3, or use one or more of the programs outlined in this chapter. The programs include routines based on using a single piece of equipment or prop, like a chair, medicine and stability ball, and resistance band. They are ideal … Read More

3. 40 Strength & Power Exercises

Aug 29, 2017 · · Mobility & Fitness
The majority of exercises in this chapter require only your body weight or dumbbells, but included with those strength training methods are similar exercises that can be performed with equipment, such as stability balls, medicine balls, and resistance bands. The exercises are organized from top to bottom—upper body first, then … Read More

2. Before You Begin

Aug 29, 2017 · · Mobility & Fitness
Before beginning any new fitness program, including resistance training, check with your doctor. Explain what the program will involve in terms of exercise type, intensity, instruction, and supervision. You will likely get one of these three responses, although not with these exact words: Great. It’ll be good for you. Go … Read More

1. Strength & Power Training Decision

Aug 29, 2017 · · Mobility & Fitness
Decades of scientific evidence have made clear two important health and fitness issues: 1) At some point—probably in our mid-30s—we begin to lose muscle mass, muscle strength, and muscle function if we don’t engage in a program of strength training that involves all of the body’s major muscle groups. 2) … Read More

Move Gracefully and Confidently

Aug 29, 2017 · · Mobility & Fitness
Which muscles do you need to condition for good balance? Well, all of them. You stand on your legs, and use your arms to maintain balance as you walk. Some exercises, however, are more efficient at building the muscles that maintain good balance because they include the all-important core. “A … Read More

Preview

Aug 29, 2017 · · Mobility & Fitness
Chapter 1, Strength & Power Training Decision, takes you beyond the obvious advantages of maintaining strength to get through daily activities. It explains the importance of strength for conditions as diverse as arthritis and diabetes, back pain, blood pressure and bone health, and even emotional health. You also get an … Read More

Appendix II: Resources

Aug 28, 2017 · · Mobility & Fitness
AMERICAN ACADEMY OF ORTHOPAEDIC SURGEONS 9400 West Higgins Road Rosemont, IL 60018 847-823-7186 www.aaos.org AMERICAN ACADEMY OF PHYSICAL MEDICINE & REHABILITATION 9700 West Bryn Mawr Avenue, Suite 200 Rosemont, IL 60018-5701 847-227-6000www.aapmr.org AMERICAN COLLEGE OF SPORTS MEDICINE 401 West Michigan Street Indianapolis, IN 46202-3233 317-637-9200www.acsm.org AMERICAN COUNCIL ON EXERCISE 4851 … Read More

Appendix I: Glossary

Aug 28, 2017 · · Mobility & Fitness
abdominals (abs):  the muscles that support the area of the body between the chest and the pelvis active stretching: temporarily stretching or elongating a muscle without assistance from another person aerobic exercise: physical activity that increases the intake of oxygen and improves the cardiovascular and respiratory systems ballistic stretching: a … Read More

5. The Workbook

Aug 28, 2017 · · Mobility & Fitness
People who engage in a successful fitness program, including a flexibility component, do three things: schedule it, do the exercises, and keep a record of it. On the pages that follow are tools to help you accomplish all three. Daily flexibility log The first tool is a Daily Flexibility Log, … Read More

4. 21 Exercise Packages

Aug 28, 2017 · · Mobility & Fitness
Use your choice of the 64 stretching and range-of-motion, exercises in Chapter 3 to design your own program, or follow the sample routines that follow. Flexibility exercise finder The Flexibility Exercise Finder (left) lets you quickly scan the names of all the exercises and programs in the report, plus the … Read More

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