To feel younger and get healthier Start strength training!! Jen-Yue Tsai, class 79’
The rate of muscle loss (per year) 25-59: 0.5-1% 60-69: 1-1.5% 70-79: 2-3% The rate of weight gain (per year) 25-65: 1 pound Gaining fat with age
The benefits of strength training Get lean-- increase metabolism, lose fat Get strong– preserve muscle mass, bone density (Ladies, don’t worry; you will get toned, not big.) Prevent injury---improve mobility and stability Surprise your friends --Enhance sport performance, look better Help your kids get fit ---Practice what you preach
Resistance training keys (1) Safety- get checked up, exercise with good form (2) Do moves recruiting more muscles (3) Do moves using large muscles (4) Balance agonist –antagonist muscle groups (5) Challenge yourself-making consistent progress (6) 90 minutes a week ( 2x45’ or 3x30’)
Lower body exercises Knee dominant (1) Squat (2) Lunge Hip dominant (1) Good morning (2) Bridge Dynamics (1) Jump squat (2) Kick
Upper body exercises Pull (1) horizontal row (2) upward vertical row-upright row (3) downward vertical row-lat pull down (4) vertical or horizontal pull up Push (1) horizontal press (push up or chest press) (2) upward vertical press-military press (3) downward vertical press-dip
Core exercises Flexing (1) Crunches or reverse crunches (2) Leg tuck Rotation (1) Torso twist (2) Wood chop Back extension (1) Superman (2) Bird-dog
More important core exercises Core stabilization: Plank ( front and side)
Sample session
Exercise is the magic pill. Why not take it? The only investment you won’t lose
Keep moving, Camel-men!! Happy Holidays!! Jen-Yue (Jen) Tsai Phone: