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♦ A Comprehensive Guide for Seniors ♦
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- Perfect for Senior Men and Women - Ages 51 to 80 - Safe and Easy-to-Use
- 170 pages Loaded with Workout Strategies, Tips and Guidance
- Increase your Strength, Flexibility and Endurance
- Improve your Balance and Reduce your Risk of Falling
- Reduce your Blood Pressure & Risk for Heart Attack, Stroke & Type II Diabetes
- Enrich the Quality of your Life and Live Longer
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Readers outside the United States may prefer:
Senior Fitness - Metric Edition eBook or Senior Fitness - U.K. Edition eBook
Excerpt from Chapter 3: FITNESS ASSESSMENT**
 Before you begin a physical fitness program you should know where you stand, i.e., your current fitness level. Assessing your current fitness level in areas such as aerobic (cardio) capacity, strength, flexibility, body-fat, and even how appropriate your nutritional practices are, will help you establish what you should emphasize in your physical fitness program and help you set goals.
Strength Tests In the strength tests that follow you will use your own body weight to determine how strong you are. The standard tests are: the squat test, the push-up test and the sit-up test. The objective in these tests is to see how many repetitions you can perform without stopping.
 Squat Test: Stand about 12 inches in front of a chair. Place your feet about shoulder width apart and extend your arms parallel to the floor to your front. Bend your knees and slowly lower your body until your butt just touches the seat of the chair. (But don’t sit on the chair.) Then slowly return to the standing position. Repeat as often as you can without stopping. Use Table 3.3 below to assess your performance. 
Excerpt from Chapter 8: NUTRITION FOR SENIORSPortion of the section: "Vitamins and Minerals"** The following is a listing of vitamins and minerals complete with a brief discussion of their function in your body, what foods supply the particular micronutrient, and the Recommended Dietary Allowance (RDA) - which is a reference number developed by the United States Food and Drug Administration to help consumers determine how much of a specific micronutrient a food contains. A summary of the RDAs for vitamins is presented in Table 5.3 (below). (The equivalent table for minerals is not shown in this excerpt.) Notice that RDAs are frequently gender and age dependent, and pregnant and nursing women most often have special micronutrient needs.
Because of the rapid expansion of scientific knowledge regarding the role of micronutrients in human health, the U.S. Food and Drug Administration, in partnership with Health Canada, periodically assesses and updates the recommended Daily Values. The following contains the recommended RDAs as of April 2006 for the vitamins and minerals discussed.
 Vitamin A is a collection of fat-soluble compounds that play an important role in vision, bone growth, reproduction, cell division, and help prevent or fight off infections. Vitamin A also promotes healthy surface linings of the eyes, respiratory, urinary, and intestinal tracts, and also helps maintain the integrity of skin and mucous membranes. Using the long-established International Unit (IU) measure for the recommended dietary allowance (RDA), adult men and women need 3,000 and 2,330 IU (as retinol) per day respectively. However, the new RDA measure for vitamin A is the microgram (mcg), which translates for men and women as 900 and 700 mcg per day. Foods rich in vitamin A are orange-colored vegetables such as carrots, sweet potatoes and pumpkin; dark-green-leafy vegetables like spinach, collards and romaine lettuce; and orange-colored fruits such as mango, cantaloupe and apricots; and red peppers and tomatoes. One medium-size carrot supplies approximately 270 percent of your RDA.
 Vitamin D is a fat-soluble vitamin. Briefly, vitamin D is important in assisting the absorption of calcium, in forming strong bones and teeth and preventing deficiency diseases such as rickets and osteomalacia. For most adults, an adequate intake of vitamin D is 200 to 600 IU (which is equivalent to 5 to 15 mcg per day). In addition, your body can make vitamin D after exposure to sunshine. Good food sources include salt-water fish such as herring, salmon, sardines and fish-liver oils, as well as fortified milk and cereals. Small quantities are also found in egg yokes, veal and beef. An eight-ounce glass of fortified milk supplies about 25 percent of your daily needs.
The remainder of this discusssion of vitamins is continued in SENIOR FITNESS - U.S. Edition which also contains an extensive section on minerals - as well as vitamin and mineral supplements.
Excerpt from Chapter 9: WEIGHT CONTROL**Most seniors  on a reducing diet want to know how much weight they will lose and how fast. Among the unique aspects of this book, are the Weight Loss Prediction Tables.
Scientists have long known that weight loss depends not only on your caloric intake and how active you are, but also on your age, gender, weight and the duration of your diet. SENIOR FITNESS - U.S. Edition contains a set of Weight Loss Prediction and Weight Maintenance Calorie tables not found anywhere else!Weight Loss Prediction Example
Nancy is 59 years old and weighs 160 pounds. She is semi-retired and works part time from her home as a software engineer. She spends most of her free time reading or relaxing in front of a television set. How long will it take her to lose 20 pounds? Based on her age, gender, weight and activity level, she would select the table shown below. First she would scan the far left of the table and locate her present weight of 160 pounds. From this number Nancy would run her finger horizontally (to the right) until it intersects the vertical column headed by the 20 pound weight loss she desires. The three numbers at the intersection are time in days for her lose 20 pounds - depending on the number of calories she consumes. To lose 20 lbs, her calorie intake options are: 1900 Calories for 56 days.
1200 Calories for 72 days.
1500 Calories for 99 days. Which alternative should she choose? How much time could she save by increasing his activity level? After he has lost weight, how many food calories can she eat to keep it off? All this and much, much more is explained in SENIOR FITNESS - U.S. Edition.
| SENIOR FITNESS - U.S. Edition - TABLE of CONTENTS (170 pages) |
1. BEING FIT IS IMPORTANT
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 & Stroke Warning Signs
Diabetes is Dangerous
What Can be Done?
2. FITNESS IMPROVEMENT
Don't Smoke
Learn to Relax
Benefits of Being Fit
Longevity: Live Longer
3. FITNESS ASSESSMENT
Medical Assessment
Aerobic (Cardio) Assessment
One-Mile Walking Test
Strength Assessment
Flexibility Assessment
Balance Assessment
Body Weight Assessment
Body Weight Assessment Example
Nutrition Practices Assessment
Time to Set Goals
4. EXERCISE FOR SENIORS
How to Be More Active
Calories Burned for Different Activities
Calories Burned Example
Types of Exercise
Select the Right Activity
Exercising in Hot Weather
Exercising in 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
Monitoring Devices
Walking Program
Get a Pedometer
Jogging Program
7. STRENGTH TRAINING
Your Body's Muscles
Strength Programs |
Dumbbell Exercises
Additional Dumbbell Exercises
More Exercises
Missed Workouts
Exercise Risks & Problems
Avoiding Injury
Keep an Exercise Log
My Exercise Routine
Workout to Feel Good
8. NUTRITION FOR SENIORS
Metabolic Pathways
Our Terrible Eating Habits
Nutrients, Micronutrients & Phytonutrients
Proteins are Building Blocks
You Need Carbs
Glycemic Index
Glycemic Load
Cholesterol & Triglyceride Levels
Good & Bad Fats
Vitamins & Minerals
Phytonutrients Everywhere
Healthy Eating Guidelines
Basic Food Groups
Organic Food – Yes or No?
Organic Labeling Standards
Is Organic Worth the Cost?
Is Vegetarianism for You?
Becoming a Vegetarian
Types of Vegetarians
Vegan Nutrition
Vegetarian Lifestyle
Vitamin & Mineral Supplements
Food Container Labels
Calorie Value of Foods
You need Fiber
Drink Lots of Water
Go Easy on Salt
Restrict Sugar
Limit Alcohol & Caffeine
About Sports Drinks
Common Sense Nutrition
9. WEIGHT CONTROL
Causes of Overweight & Obesity
Weight Change & Energy
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
Weight Maintenance is a Struggle
Planning Maintenance Eating Patterns
Maintenance Eating Plan 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
Make It Happen BIBLIOGRAPHY
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| SENIOR FITNESS - U.S. Edition - TABLES and FIGURES
Table 3.1: Your Oxygen Processing Rate vs Fitness Level
Table 3.2: Strength Assessment: From Pushup Test
Table 3.3: Strength Assessment: From Squat-Test
Table 3.4: Flexibility Assessment: From Sit & Reach Test
Table 3.5: ABC Balance Assessmentt
Table 3.6: Percent Body Fat for Men
Table 3.7: Body Mass Index (BMI)
Table 3.8: Best Weight Range vs. Height for Men
Table 3.9: Best Weight Range vs. Height for Women
Table 4.1: Calories Expended per Hour for Different Activities
Table 4.2: Health Risks vs. Hot Weather (Heat Index
Table 4.3: Heat Index for Various Temperature-Humidity Combinations
Table 4.4: Wind Chill vs. Air Temperature & Wind Speed
Table 4.5: Frostbite Risk vs. Wind Chill Temperature
Table 6.1: American Heart Association Target Heart Rates
Table 6.2: Target Training Zone, Ages 51 to 80 Years
Table 6.3: Borg Scale for Exercise Intensity
Table 6.4: Walking Program
Table 6.5: Jogging Program
Table 7.1: Sample Exercise Log
Table 8.1: Glycemic Rank of Common Foods
Table 8.2: Fats in Food
Table 8.3: Recommended Dietary Allowances for Important Vitamins
Table 8.4: Recommended Dietary Allowances for Important Minerals
Table 8.5: Recommended Portion Sizes for Different Food Groups
Table 8.6: USDA Organic Foods Labeling Standards
Table 8.7: Calorie Rank of Common Foods
Table 9.1: Selecting Correct Weight Loss Prediction Table
Table 9.2: Weight Loss Prediction for Sedentary Men, 51 to 65
Table 9.3: Weight Loss Prediction for Relatively Inactive Men, 51 to 65
Table 9.4: Weight Loss Prediction for Moderately Active Men, 51 to 65
Table 9.5: Weight Loss Prediction for Sedentary Men, 66 to 80
Table 9.6: Weight Loss Prediction for Relatively Inactive Men, 66 to 80
Table 9.7: Weight Loss Prediction for Moderately Active Men, 66 to 80
Table 9.8: Weight Loss Prediction for Sedentary Women, 51 to 65
Table 9.9: Weight Loss Prediction for Relatively Inactive Women, 51 to 65
Table 9.10: Weight Loss Prediction for Moderately Active Women, 51 to 65
Table 9.11: Weight Loss Prediction for Sedentary Women, 66 to 80
Table 9.12: Weight Loss Prediction for Relatively Inactive Women, 66 to 80
Table 9.13: Weight Loss Prediction for Moderately Active Women, 66 to 80
Table 9.13: Number of Days to Lose Next 10 Pounds Increases
Table 9.14: 900 Calorie Balanced Diets
Table 9.15: 1,200 Calorie Balanced Diets
Table 9.16: 1,500 Calorie Balanced Diets
Table 9.17: 1,800 Calorie Balanced Diets
Table 9.18: Sample Daily Food Log
Table 9.19: Weight Maintenance Calories for Men, 51 to 80
Table 9.20: Weight Maintenance Calories for Women, 51 to 80
Table 9.21: Sample Maintenance Eating Plan
Table 9.22: Sample Maintenance Eating Worksheet
Table 9.22: Nutritional Needs of Senior in Example 9.5
Table 10.1: All-In-One Fitness Log
Figure 1.1: Block Diagram of Cardiovascular System
Figure 5.1: Balance Training: Plantar Flexion Exercise
Figure 5.2: Balance Training: Knee Flexion Exercise
Figure 5.3: Balance Training: Hip Flexion Exercise
Figure 5.4: Balance Training: Hip Extension Exercise
Figure 5.5: Balance Training: Side Leg Raise Exercise
Figure 6.1: Stretching Exercises (c to g)
Figure 7.1: Human Body's Muscles - Front View
Figure 7.2: Human Body's Muscles - Rear View
Figure 7.3: Dumbbell Exercises (a to c)
Figure 7.4: Dumbbell Exercises (d to g)
Figure 8.1: Metabolic Pathways: Absorptive Stage
Figure 8.2: Metabolic Pathways: Post-Absorptive Stage
Figure 9.1: Human Body Types
Figure 9.2: Forms of Energy Taken In & Expended by the Human Body
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