To feel younger and get healthier

Start strength training!!

Jen-Yue Tsai, class 79’Jttraining@gmail.com

301-917-7777

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 trainingGet 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 exercisesKnee dominant(1) Squat(2) Lunge

Hip dominant(1) Good morning(2) Bridge

Dynamics(1) Jump squat(2) Kick

Upper body exercisesPull(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 exercisesFlexing (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

http://www.adultfitnesstest.org/

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) TsaiPhone: 301-917-7777E-mail: JTtraining@gmail.com