1. To feel younger and get healthier Start strength training!! Jen-Yue Tsai, class 79’ Jttraining@gmail.com 301-917-7777

2. 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

3. 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

4. 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’)

5. Lower body exercises Knee dominant (1) Squat (2) Lunge Hip dominant (1) Good morning (2) Bridge Dynamics (1) Jump squat (2) Kick

6. 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

7. 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

8. More important core exercises Core stabilization: Plank ( front and side)

9. Sample session

10. http://www.adultfitnesstest.org/

11. Exercise is the magic pill. Why not take it? The only investment you won’t lose

12. Keep moving, Camel-men!! Happy Holidays!! Jen-Yue (Jen) Tsai Phone: 301-917-7777 E-mail: JTtraining@gmail.com