Stop Aging, Start Training , livre ebook

Turner Publishing Company - Salvatore Fichera

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194 pages

English

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Description

This book is for anyone who has begun to notice his or her body is aging and is interested in living a longer, stronger, happier life. It utilizes the three most important components of exercise - variety, proper technique, and intensity - to show followers of the program solid results, beginning in as little as four weeks if they stick with the clearly written, easy-to-implement fitness and nutritional guidelines the book contains. The back of the book contains a glossery, resources list, and a reference section. Exercises are accompanied by detailed instructions, and photographs.

Sujets

Santé et bien-être

Santé du quotidien

Santé au quotidien

Fitness

Health

Exercise

Informations

Publié par	Turner Publishing Company
Date de parution	15 mai 2008
Nombre de lectures	0
EAN13	9781591205333
Langue	English

Informations légales : prix de location à la page 0,0950€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

PRAISE FOR SAL FICHERA AND STOP AGING—START TRAINING
As Seen on CNN, Dateline NBC, and in Good Housekeeping Magazine
“He is the ultimate teacher.”
—I OWA S PORTS M ANAGEMENT
“He is a very skilled instructor.”
—C OLUMBIA C ONDO H EALTH C LUB
“Ever since we’ve been working together, I’ve seen enormous strides … it’s very exciting to me since I am sixty-three years old.”
—M ARTIN R APP D IRECTOR , L EISURE T RAVEL
“After just a month, I saw not only some definition in body shape, but a new mental attitude, better health, and increased energy. Training with Sal improved my confidence as well.”
—F LORENCE C HAN , C LIENT
• FORZAFITNESS •
Look and Feel Twenty Years Younger
In the aging process, there is a series of choices. And although aging is a guaranteed fact of life, how a person ages and at what rate is entirely up to them.
This book is about those choices, and about the changes that can improve the quality of your life immediately—and over the long-term. The primary focus here is attaining more strength, increased flexibility, improved balance, and greater endurance. It is also about heightened mental alertness and a happier emotional and mental outlook.
In a nutshell, Stop Aging—Start Training is all about living a more youthful existence by adding years to your life—and life to your years.

The information contained in this book is based upon the research and personal and professional experiences of the author. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional.
The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public. The publisher and author are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the author and the publisher strongly suggest consulting a professional healthcare advisor.
Basic Health Publications, Inc.
28812 Top of the World Drive
Laguna Beach, CA 92651
949-715-7327 • www.basichealthpub.com
Library of Congress Cataloging-in-Publication Data
Fichera, Salvatore
Stop aging, start training : look and feel twenty years younger / Salvatore Fichera.
p. cm.
Includes bibliographical references.
ISBN 978-1-59120-533-3
1. Physical fitness. 2. Longevity. I. Title.
RA781.F495 2008
613.7—dc22
2008020744
Copyright © 2008 by Sal Fichera
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner.
Editor: Roberta W. Waddell
Typesetting/Book design: Gary A. Rosenberg
Cover design: Mike Stromberg
Exercise Photos: Salvatore Fichera
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1

Contents

Acknowledgments
Introduction
Author’s Note
PART ONE
The Complete Picture:
Science, Ideas, and Philosophies
1. The Myths of Aging
2. What Happens as You Age
3. Why Strength Training Increases Youthfulness
4. Creating Your Plan of Action
5. Optimal Nutrition for a Youthful Life
6. Assessing Your Health and Fitness for a New Beginning
7. The Need for Cardiovascular Conditioning
8. Strength Training—The Light at the End of the Tunnel
9. Details that Make the Difference
PART TWO
Exercises:
Applications and Illustrations
10. The How-To’s of Exercise
11. Exercises—Lower Body
12. Exercises—Upper Body
13. Exercises—Core Body
14. Exercises—Flexibility
15. Exercises—Balance
16. Whole Body Workouts (for Beginners)
17. Putting It All Together
18. In a Nutshell
Conclusion
Glossary
Resources
References
Recommended Reading
About the Models
About the Author
This book is dedicated to my wife, Ryoko, and my mom, Katherine .
Ryoko has had the never-ending patience that any man would want in a woman. Whether it’s late nights at the gym (until midnight, many times) or for Saturdays devoted to my writing, she never questions my lengthy hours of work. I am grateful for her unending love, support, understanding … and faith.
Since childhood, my mom has been a source of inspiration—a role model who has endlessly set examples for how a healthy, active lifestyle can slow down, or reverse, the effects of aging. She made me realize how the number that represents age does not represent a person’s youthfulness. She, too, has endlessly supported me emotionally and spiritually in all my endeavors, always keeping her faith in my success and her love unconditional.
Acknowledgments
I f I were to thank all the people who have helped me—directly and indirectly—through their inspiration, friendship, and education, I would need to devote an entire chapter to the acknowledgments.
So with the available space, I would specifically like to thank the following people for their contributions and assistance in making this book a reality.
Ryoko Maebayashi-Fichera, who is not only my soulmate, but also an excellent photo assistant.
Katherine Fichera, who, in addition to being a fantastic mom, role model, and best friend, was an exercise model.
Carmela Fichera, who, in addition to being a wonderful sister, was also an exercise model.
Richard Fichera, my dad, who was not a model, but a role model in being a hard worker and a dedicated family man.
Arlene Uslander and Rusty Fischer, for their exceptional editorial guidance.
Paul Auerbach, for being a long-time friend and exercise model for this book.
Irini Rez, for being readily available to assist me, whether as an exercise model for my website and this book, or for presenting a TV news report on health.
Florence Chan and Susan Winter, for being exercise models in the first round of photographs, which unfortunately do not appear in this book.
Gold’s Gym owners, for allowing me to use their downtown John Street facility to showcase the exercises in this book.
José Herrera, night manager of Gold’s Gym, NYC, for allowing me to hold the photo shoots after the club was closed for the night.
The entire Queens College (CUNY) staff of Ph.D.s and professors in exercise physiology—namely Dr. McArdle and Dr. Toner—for their skillful teaching, insight, and knowledge of this field I love with such passion.
Peggy Sirdula, client, friend, and artist, who spent an enormous amount of time detailing the figures on page 39 .
Norm Goldfind, for hearing my message and granting me the opportunity to publish this book. Bobby Waddell, my editor, and Gary Rosenberg, the book’s designer, for being such a great, supportive team. Diane Glynn, for her assistance in promoting my book.

Introduction
A ge. It’s something none of us can avoid. Every year we get a little older, a little more tired, a little less inclined to move. Being active becomes a chore, eating less requires more effort, and every day some new diet that promises guaranteed results is guaranteed to do only one thing—disappoint us.
But does it have to be this way?
Regardless of your age, would you like to have more energy, an increased sex drive, and look your absolute best? Would you like to feel better than you did last year? The year before? Heck, would you like to feel better at forty-five, fifty-five, sixty-five, seventy-five, or even eighty-five than you did at thirty-five? or even twenty-five?
Well, it’s possible because we can stop, and even reverse, the aging process. The fitness and nutritional guidelines detailed in this book can help Baby Boomers (and anyone else) look and feel ten to twenty years younger. Strength training is central to this process, and it’s one of the most direct ways of attaining and maintaining a youthful existence. if the words strength training frighten you, the good news is that it’s easy to begin such a program and, better yet, it can start from the privacy and convenience of your own home.
To illustrate my point, stop reading for a moment and stand up. (Trust me, it’s worth it.) When you reach a fully straightened position, pause, and then slowly come back to the seated position. Just now, you performed one full repetition of an exercise called squats. (Congratulations. Keep it up, and this book can pay for itself by page 10.) “SO,” I can hear you asking, “What’s a squat? And why should I keep squatting?”
Squats challenge your front and back thighs and buttocks. Now do this movement eleven more times and you will have completed a full set … and already you will be on your way to becoming stronger and younger.
That’s right. You don’t need gyms or expensive equipment to embark on a quest for youthful living. At this stage, all you need is determination … and, of course, professional guidance. That’s where this book can help. In it, I will take you by the hand and guide you step by step to a more youthful, vigorous, and healthy future.
The exercise programs here have done a great deal for me personally, and they have dramatically changed the lives of my clients for two decades. Now I want to share them with you. And I am sure that, by sticking with these programs, you will love the results—the new you—all starting in as little as four weeks. That’s one month to a livelier, more energetic, youthful you.
Despite the abundance of fitness books on the market today, none have addressed all the significant elements needed for success. Books targeting older populations, in particular, tend to come up short when it comes to addressing the three most important components of exercise: variety, proper technique , and intensity. By contrast, not only does Stop Aging—Start Training cover how to exercise, but it also offers the most com