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Strong Women Stay Young
Free Download Strong Women Stay Young
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Turn back the clock in just two at-home sessions per week!Based on results published in the Journal of the American Medical Association, this scientifically proven strength-training program:* Replaces fat with muscle* Reverses bone loss* Improves energy and balanceWhat are the years doing to your body?* Have you lost strength?* Does a busy day leave you worn out?* Must you eat less to maintain your weight?* Are your favorite sports less fun than they used to be?* Do you notice fat where there used to be muscle?These changes are not inevitable. They can be prevented—and reversed!From the famed research labs of Tufts University, here's a scientifically proven strength-training program that turns back the clock for women aged 35 and up—replacing fat with muscle, reversing bone loss, increasing strength and energy, improving balance and flexibility—all in just two at-home sessions perweek.Miriam E. Nelson's research created news worldwide when the results were published in the Journal of the American Medical Association. After a year of strength training twice a week, women's bodies were 15 to 20 years more youthful. Without drugs, they regained bone, helping to prevent osteoporosis. They became stronger—in most cases even stronger than when they were young. Their balance and flexibility improved. They were leaner and trimmer, without changing what they ate. What's more, the women were so energized, they became 27 percent more active. No other program—whether diet, medication, or aerobic exercise—has ever achieved comparable results.Strong Women Stay Young shows women how to get the same remarkable benefits at home or in the office, working out just twice a week. Individualized instructions get couch potatoes started—and help exercise buffs break through plateaus. Significant improvements are seen after just four weeks. This major new book features:* Eight simple, safe exercises done standing or seated—no sweat, no special clothes* Fully illustrated step-by-step instructions that any woman can customize to her needs* Important new information on muscle, bone, balance, and fitness—explaining why this program works* Progress logs for the critical first 12 weeks* Bonus: complete strength-training program to do at the gymThis scientifically tested program is proven safe and effective for beginning, intermediate, and advanced exercisers. All it takes is two short sessions a week to improve how you feel, what you can do, and how you look—for the rest of your life!
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Product details
Mass Market Paperback: 352 pages
Publisher: Bantam; Revised edition (December 27, 2005)
Language: English
ISBN-10: 0553588737
ISBN-13: 978-0553588736
Product Dimensions:
4.2 x 0.9 x 6.9 inches
Shipping Weight: 4.8 ounces (View shipping rates and policies)
Average Customer Review:
4.6 out of 5 stars
128 customer reviews
Amazon Best Sellers Rank:
#74,236 in Books (See Top 100 in Books)
I am a geriatrics nurse practitioner and I often recommend this book. I bought this one for my 88 yo mom to read before her knee replacement surgery. the book is well written and the author is a researcher who knows what she writes about.
I started this program in the late 90's. Bought the various sizes of dumbbells & leg weights for an investment of around $150. Well worth the investment. This program is based on scientific studies & is truly simple & can be easily incorporated into the busiest person's schedule. You can feel the changes in your body within 4 weeks while you are rapidly advancing to heavier weights. The book is very well written & program easy to follow. Studies have shown the numerous health benefits of strength training & this instructional book makes it so easy to get started & continue to get stronger.
I purchase Strong Women Stay Slim years ago and used it often. When I needed to get back into strength training I decided buying a new book would be easier than finding the old one, so I purchased a different version of Mirian Nelson's books, just so I wouldn't have two copies of the same. I like Strong Women Stay Slim better. It was written in an easier format, or at least it was 10 years ago.
I really love the idea of women building muscle to survive and thrive into their senior years.Pro: Dr. Nelson is not an MD but a PhD in (this is not clear) nutrition science from Tufts. This is a GOOD thing: she knows how to use real data to draw her conclusions.Strength training is essential, IMHO.Dr. Nelson recommends using good but inexpensive equipment, probably ticking off her corporate sponsors, were she to have any.Cons: The difference in quality of the book I had 10 years ago and the copy I reordered is like night and day. This new copy is smaller (the print is fading grey and the size and shape of the font make it very difficult to read, even in the best conditions. And yes, I have my specs on...) The paper is cheap and chalky-feeling and turning the pages is a nasty experience.The actual workout itself is not particularly well-formatted and somewhat difficult to find in the index and table of contents. It's there, but after a professional life of looking at well-formatted graphics and slide shows, her main points could have used some editing. I may be spoiled in this age of Pinterest.Personal quibble with Dr. Nelson, I am disappointed she chose to sit on the 2010 Dietary Guidelines Advisory Committee for the USDA, which makes her complicit in the refoisting of the unsubstantiated recommendations to avoid dietary cholesterol and increase low-fat dairy choices. I cannot believe she's not a better judge of data than that. Perhaps she has changed her mind since then, since she was not on the 2015-2020 edition, which has recommended giving statins to some children as young a 5. No, wait! I just checked! There she is!!! That must bring up some cognitive dissonance! IA will clear that up sooner rather than later. Super solid advice on the strength training, though.
I am six weeks now into the program, I read and scanned most of the book before I started the program and checked with my health care provider. She is so impressed with the book she plans to purchase it. I had to do something as I was losing weight and in so much joint and muscle pain from arthritis in various parts of my body. I suffered from fatigue. I couldn't take it anymore and decided to find a way to fight back. This book was recommended by a rheumatologist on arthritis.org. Six weeks now and much of my pain is gone, fatigue fading away, I am sleeping better. I am 75 years old and weigh 115 lbs, it is not too grueling for me. I started out with lesser weights as it suggests and am working my way up. I am in it for the long haul and look forward to the twice a week workouts. I walk every day too and gained back the weight I had lost. I really am feeling much stronger and younger.
This is a paper back book with photos that are small and black and white but once you realize that it has some great information and exercises that you can do at home to help get into shape and build bone density. This was recommended to me by my doctor. For those out there that find exercising hard to do on a regular basis this bookis for you and it is not too intense or over powering so helps to motivate you to start exercising. Simple illustrationsand information.
Did not like how certain unsafe exercises were still included in the revised edition. I injured my shoulder using the first edition and thought the revised edition would have eliminated the upward row and overhead press. I also am not a fan of ankle weights. I’m not going to risk my knees.
My 82 y.o. friend and I (at 79) follow this program and we believe it is a lifesaver.
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