Senior Fitness - U.S. Edition by Vincent Antonetti, Ph.D.

Senior Fitness - U.S. Edition

byVincent Antonetti, Ph.D.

Kobo ebook | May 19, 2014

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Senior Fitness is written by a senior especially for senior men and women, ages 51 to 80 years, who want to get healthy, stay healthy and enjoy life.  The book is a total fitness guide with equal emphasis on exercise, nutrition, weight loss and weight maintenance.

Learn how to safely get fit, lose weight, eat healthy and look your best.  Learn how to exercise properly; learn how to improve your balance and reduce your risk of falling; learn how to eat to stay healthy and live longer; learn how to lose weight safely and keep it off, and learn how to avoid gaining weight as you get older. 

Senior Fitness is a great reference and a practical lifelong guide packed with useful and often unique information.  Senior Fitness has all it all!   Another sensible eBook you can trust from NoPaperPress.  (U.S. units, PhD author)


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
Heart Attack Warning Signs 
Cardiovascular Disease Risk Factors
Stroke & Stroke Warning Signs
Diabetes is Dangerous
What Can be Done?

Don't Smoke
Learn to Relax
Benefits of Being Fit
Longevity: Live Longer

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

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

Balance Disorders
Reducing Your Risk of Falling
Balance Training Exercises
Putting It All Together

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

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

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

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

Set Goals, Plan, Keep a Log
Keys to Life-long Fitness
Make It Happen



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

Title:Senior Fitness - U.S. EditionFormat:Kobo ebookPublished:May 19, 2014Publisher:Nopaperpress, LLCLanguage:English

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