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Strength Training Past 50
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Product Description
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Muscles lose size and strength with age, resulting in physical weakness and avariety of degenerative problems. But muscle loss may be largely avoided withregular strength training, and a large amount of muscle tissue already lost canbe replaced, regardless of your age. Strength Training Past 50 presentsresearch-based guidelines to help anyone over 50 develop and perform a sound,safe strength training program.
Wayne Westcott, PhD, and Tom Baechle, EdD, two of the worlds most recognizedstrength and conditioning experts, have developed this comprehensive, practicalguide for the over-50 fitness market, one of the fastest-growing segments of theindustry.
Wayne Westcott is one of the fitness industrys most visible and respectedexperts, whose articles have appeared in Shape, Fitness, Prevention, MensHealth, and other popular publications and whose research has contributedmuch of the mounting evidence showing the great benefits of strength trainingfor people past 50. Tom Baechle is the author of Weight Training: Steps toSuccess, which has sold more than 100,000 copies, as well as several otherbooks. He is also editor of Essentials of Strength Training and Conditioning,the definitive text in its field.
Strength Training Past 50 uses data collected and analyzed in a five-yearstudy that examined the effects of regular strength training on previouslysedentary adults. Results showed that regardless of gender, age, or physicalcondition, the 1,132 men and women who participated in the strength exerciseprogram made significant improvements in terms of added muscle, lost fat, andreduced resting blood pressure. In fact, in this group, in which the age rangewas 21 to 80, participants over 60 responded just as well to strength exerciseas everyone else.
Research clearly shows that youre never too old to get great benefits fromstrength training. Strength Training Past 50 explains and shows the mosteffective way for mature adults to work their muscles by presenting specific strength tests, 9 safety essentials,> 39 age-appropriate exercises, a 10-week workout plan, and personalized programs for increasing muscle size, strength, or endurance.
About the Author
With more than 30 years in strength training as an athlete, coach, teacher,professor, researcher, writer, and speaker, Wayne Westcott, PhD, isrecognized as a leading authority on fitness. He is the fitness researchdirector at the South Shore YMCA in Massachusetts, where he developed a model strength-fitness facility and training program rated the "Best Buy in theUnited States" by Fitness Magazine in 1995.
Westcott has served as a strength training consultant for numerous organizationsand programs, including Nautilus, the Presidents Council on Physical Fitnessand Sports, the National Sports Performance Association, the InternationalAssociation of Fitness Professionals (IDEA), the American Council on Exercise,the YMCA of the USA, and the National Youth Sports Safety Foundation. He wasawarded the IDEA Lifetime Achievement Award in 1993 and was honored with aHealthy American Fitness Leader Award in 1995.
Westcott is the author of several books on strength training, including BuildingStrength and Stamina and Strength Fitness: Physiological Principles and TrainingTechniques, a text used by physical education and exercise science majorsfor more than 15 years. Westcott has also written a weekly fitness column since 1986 for one of Bostons largest newspapers. The strength training advisor andfitness columnist for Prevention magazine, he also has served on theeditorial boards of Prevention, Shape, Mens Health, Fitness, ClubIndustry, American Fitness Quarterly, and Nautilus.
Westcott lives in Abington, Massachusetts, with his wife, Claudia. He enjoysstrength training, running, cycling, gardening, and volunteer work.
Thomas R. Baechle, EdD, CSCS, is the executive director of the NSCACertification Commission, the certifying body for the National Strength andConditioning Association (NSCA). He is cofounder, past president, and formerdirector of education of the NSCA, and in 1985 was named its Strength and Conditioning Professional of the Year. Dr. Baechle also is the chair of theDepartment of Exercise Science at Creighton University, where he has receivedseveral honors, including an Excellence in Teaching Award.
For 16 years Dr. Baechle competed successfully in weightlifting and powerlifting,setting various Midwest records. For more than 20 years he coached collegiatepowerlifting teams and taught weight training classes. Dr. Baechle also holdscertifications as a Level I weightlifting coach (United States WeightliftingFederation), a Strength and Conditioning Specialist and Personal Trainer (NSCA),and an Exercise Test Technologist and Exercise Specialist (ACSM). He is a memberof NSCA, ACSM, the American Alliance for Health, Physical Education, Recreationand Dance (AAHPERD), and is the current president-elect of the NationalOrganization for Competency Assurance (NOCA). Dr. Baechle has authored severalbooks, including the very popular Weight Training: Steps to Success and FitnessWeight Training texts, and he served as the editor of Essentials of StrengthTraining and Conditioning, regarded as the most comprehensive text in itsfield.
Baechle lives in Omaha, Nebraska, with his wife Susan and two sons, Todd andClark. He enjoys woodworking and doing crafts.
Table of Contents
Chapter 1. Going Strong After 50
Chapter 2. Testing Muscle Strength
Chapter 3. Strengthening Safely at 50+
Chapter 4. Selecting the Right Equipment
Chapter 5. Using Correct Technique
Chapter 6. Building an Effective Training Program
Chapter 7. Working Out
Chapter 8. Building Strength, Size, and Stamina
Chapter 9. Eating for Strength
Chapter 10. Training Without Weights
Appendix A: Training Logs 1-10
Appendix B: Training Logs 11-16
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