Foreword by Michael George -- The big picture -- Part 1 Getting started -- Why strength training is important if you are over 50 -- How to use this book -- The main muscles of the body -- The basics of building strength -- Finding the lower body core -- Finding the upper body core -- Connecting the upper and lower cores -- Foundational exercises for lower body strength -- Foundational exercises for upper body strength -- Part 2 Getting more specific -- Strengthening the lower body -- Strengthening the upper body -- Strengthening the lower back and the abdominals -- Putting it all together -- Part 3 Special concerns -- Balance -- Arthritis -- Osteoporosis -- Strengthening for the out-of-shape over-65s -- Chair exercises for strength -- Chair exercises for flexibility -- Part 4 The programs -- Beginning workout 1: lower body and back -- Beginning workout 2: upper body and back -- Intermediate-advanced workout 1: lower body and back -- Intermediate-advanced workout 2: upper body and abdominal -- Fifteen-minute workout -- On the road workout -- Lower back workout -- Part 5 Appendix -- Some basic nutritional guidelines for the over-50 exerciser -- Sore muscles -- Alternative forms of exercise -- Index.
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