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* A Comprehensive Guide for Seniors *

Senior Fitness - US Edition ebook cover
  • 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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Click here to order Senior Fitness - US Edition eBook

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


50 U.S. State Flags - USA - AmericanBefore 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. Young woman illustrating a squat

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.

Squat test assessment.

Excerpt from Chapter 8: NUTRITION FOR SENIORS

Portion of the section: "Vitamins and Minerals" **

Vitamins in bottleThe 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.

Foods containing vitamin AVitamin 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.

Dairy foods contain vitamin DVitamin 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.

Vitamin Table in Senior Fitness U.S. Edition eBook.

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 Woman weighing inon 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.

    Weight Loss Prediction table in Senior Fitness - U.S. Edition

    Click here to order Senior Fitness - U.S. Edition eBook

    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


    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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