STAYING STRONGER LONGER with Wonderful Ways with Weights- FITNESS AT 50+

by

Pauline Eborall and Patricia Furber

is a guide to essential strength exercises for the 50's age group onwards who want to be FIT FOR LIFE

Based on the authors’ own experiences of regaining fitness in mid fifties ad maintaining it for years with simple, easy exercises that can be commenced at any level of fitness at any age, at home or at the gym.

Offered as an e-book or on cd by request – see contact details below. Also available on request in paperback (first edition) Contact details are at the foot of the page.

Included in the download, cd are:-

Part I Why Strength Exercise is of prime importance as we age which includes details of ur research, dietary information, easy ways to reach the recommended daily calcium intake and information on vitamins, the foods from which they can be obtained and their purpose. Part II The Exercises – with step by step instructions and illustrations Part III Water Based Exercises – with step by step instructions and illustrations. Part IV Exercising from a Chair

If you are 50,60,70 or 80+

strength (weight bearing and resistance exercises) to stay

stronger longer.

NEITHER AGE NOR LACK OF FITNESS ARE BARRIERS TO STRENGTH EXERCISING, FOR YOU CAN START THE EXERCISES AT ANY AGE AND ANY LEVEL OF FITNESS. STRENGTH IS GAINED BY REGULAR EXERCISE AND AT EACH SESSION YOU WILL BE USING THE STRENGTH GAINED PREVIOUSLY TO PROGRESS.

THESE ARE SOME OF THE IMPROVEMENTS YOU CAN EXPECT TO ACHIEVE:-

Our search for suitable exercise some years ago was promoted by our anxiety at our own falling strength and vitality; my own concerns were early osteo- arthritis of the hip and a very low state of fitness, instigated by several years of illness followed by two separate surgeries for heart valve failure. Patricia’s concerns were mainly lack of energy and a family history of Osteoporosis. We found we were frequently consulting medical practitioners, taking medication, attending chiropractors; painkillers were high on our shopping list and we both seemed to be in a downward spiral. We determined that we would try to help ourselves and so our research started into the effects of ageing on the body and what could be done to counteract it. We both felt that lack of fitness was hindering our lives and although we had joined fitness classes, we found we needed to get fit first before embarking on them. Likewise our sojourns into the gym, for we were not sure what we should be doing and just how intensively we should be working. Most exercise regimes we tried proved both difficult and disappointing. We realised to our cost that the wrong exercises and intensity could be counterproductive, if not dangerous. The information we discovered during our research was astounding. Firstly, we realised that many universities in the Western world were conducting surveys into the ageing process, i.e. why we lose muscle strength and why both bone density and muscle strength deteriorate as we age.

We discovered that it is not all due to age.

A great many of the problems besetting Seniors are due to muscle weakness, something that happens when muscles are not worked and as most of us lose muscle at the rate of around 8ozs. with each passing year, by the age of 65 about 25 per cent of our muscle strength is gone.

Age is not to blame for this loss of muscle, (now known as sarcopenia) it is due to lack of use and

IT MAY ALL BE REVERSED WITH STRENGTH EXERCISES

Many of physical failings attributed to aging and declining health are very often the result of INACTIVITY and can be REVERSED. Strength can be MAINTAINED or REGAINED even into our 90's. The earlier we start the better but even very late starters will find that regular strength training (weight bearing and resistance exercise) can give many benefits. We took this info on board and began seeking the sort of exercises that would strengthen both bone and muscle BUT and it was a big BUT, we were both so unfit that we needed something that could be started at a very modest rate to suit our totally unfit state and gradually improved with strength gained as we steadily progressed. We embarked on more research to find the ideal exercises we should perform to achieve these goals and eventually were able to put together a programme of weight bearing and resistance exercises (strength training), which ticked all the right boxes, working the whole body gently and gradually and we found that

Strength training (Weight bearing and resistance exercises) were the things that ticked all the boxes

It is an exercise programme that does not need a gym

It can all be done at home

At the time this was another bonus, for we had tried gyms and fitness classes but because of our lack of fitness and inability to 'keep up' in classes, most often competing with much younger, slimmer and fitter companions we were always the 'tail end Charlie's' very often having to sneak, exhausted, out of classes after 15 or so minutes; thwarting to say the least and not at all helpful, so much so that several times we almost gave up the whole fitness thing. However, having taken our decision, we devised and practised our programme and the improvement in our health has been such that we now feel

FIT FOR LIFE

My personal success was that 12 months later, x-rays showed no deterioration in the state of the osteoarthritic hip, and we had both regained lost muscle strength, That progress has been maintained. I am so glad that there has been no need for a hip replacement.

Other bonuses included more energy and stamina, not to mention weight loss and a returning waist line.

We did it - why not you?

Fitness at 50+
with Wonderful Ways with Weights

IF IT IS YOUR AMBITION TO STAY STRONG AND FIT
OR
IF YOU ARE UNFIT AND NEED TO GAIN FITNESS GRADUALLY AND ACHIEVE THE BENEFITS WE HAVE FELT
OR
IF YOU ARE POST-MENOPAUSAL AND CONCERNED THAT LACK OF OESTROGEN ACCELERATES BONE LOSS

This is a programme that virtually anyone can do at ANY AGE, Even late 80's and 90's can find benefits.

There is no need to struggle to reach fitness first, for it can be started at zero fitness level and improvements will come gradually as strength is gently and easily gained.

It is never too late; if you can safely move to carry out physical activity then you can find benefit. Our success was so marked and so rapidly were the benefits felt, that it totally changed our lives and we decided that perhaps others could benefit from our research and experiences.

If you have existing health problems, e.g. arthritis, osteoarthritis, high blood pressure, diabetes, or any form of heart disease, or if you are elderly or have been sedentary for many years, you can still find benefits.

But you will need to consult your doctor before you start.

Stamina & energy levels, posture, stability, mobility, digestion, breathing, circulation, all benefit from these exercises.

We know it works.

WE IMPROVED LOW BONE DENSITY, AND OSTEOPOROSIS, RELIEVED MIGRAINE AND REGAINED STRENGTH IN MUSCLES.

SO CAN YOU

We must get activity into our lives and our method is an easy way to do it. Amazing results can be obtained by getting active again.

IT IS NOT DIFFICULT, ANYONE CAN DO IT, YOU DO NOT EVEN HAVE TO DO THE RESEARCH - WE HAVE DONE IT FOR YOU AND IT IS AVAILABLE HERE IN AN ILLUSTRATED, STEP BY STEP GUIDE

IN

Fitness at 50+
with Wonderful Ways with Weights

You are one click away from a new life full of energy.

Staying Stronger Longer
with Wonderful Ways with Weights

Before our book was published we were invited to talk about our experiences as older exercisers on Woman's Hour with Jenni Murray and were surprised at the amount of phone calls received from listeners, all wanting to exercise and improve their health but not quite sure what do. This was followed by a feature in Arthritis Today magazine, who had heard us on Woman's Hour and a similar response was received. Articles in Berkshire Life, Holland & Barrett's magazine followed, together with our local newspaper, The Newbury Weekly News and interviews on Radio Berkshire and Saga Radio. The response was amazing and spurred us on to publish quickly. Many of the listeners to Woman's Hour and subscribers to Arthritis Today became our first readers.

The first edition of Wonderful Ways with Weights is now almost sold out and we decided that, as many of our readers found us through the internet, we would re-publish as an e-book, modifying the title too, to hopefully appeal to men as well as women, as the occurrence of osteoporosis and sarcopenia applies to them too. We have closely followed continuing research and have included further information gained in this edition.

Staying Stronger Longer with Wonderful Ways with Weights is an

(Instant Download)

(this is an electronic book that you download to read or print off from your computer. Order the e-Book via SECURED SERVER only £6.00 (Your on-line transaction is 100% secure.)

Also available at the same price on CD + £1.50 P&P- please email us to order at fitness@kintburypublishing.co.uk. A limited amount of the paperback first edition is available on request. Please phone 01488 658797 or email.

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