Table of Contents
Introduction 7
Prevalence 8
History 8
Patient Experiences with Weakness 9
Just Being Active Isn't Enough 9
Challenge Your Muscles 10
How to Use This Book 11
No Greater Mission 12
Chapter 1 What It Sarcopenia? 13
Types of Sarcopenia 14
Causes of Sarcopenia 15
Consequences of Sarcopenia 17
Chapter 2 Treating Sarcopenia: Progressive Resistance Exercis 24
Osteoporosis and PRE 25
Increasing Strength and Power with PRE 26
The Elderly and PRE 27
Are You Ever Too Sick? 27
Is It Ever Too Late? 28
Do the Benefits Last? 28
Weight and PRE 29
Chapter 3 How to Strengthen Muscles 30
Safety First 30
Proper Form 31
Warming Up and Dynamic Stretches 32
Cooling Down and Static Stretches 43
Chapter 4 The Program 52
Exercises 54
Intensity 55
Repetitions 56
Velocity 56
Sets 56
Rest 57
Frequency 57
Varying Your Routine 57
Tools and Equipment 58
Chapter 5 The Exercises 60
Overhead Press with Weights 62
Overhead Press with Resistance Tube 63
Tennis Backhand with Weights 64
Tennis Backhand with Resistance Tube 65
Tennis Forehand with Weights 66
Tennis Forehand with Resistance Tube 67
Thumbs Up with Weights 68
Thumbs Up with Resistance Tube 69
Chest Press with Weights 70
Standing Chest Press with Resistance Tube 71
Chest Fly with Weights 72
Chest Fly with Resistance Tube 73
Reverse Fly with Weights 74
Seated Row with Resistance Tube 75
Single-Arm Row with Weights 76
Biceps Curl with Weights 77
Biceps Curl with Resistance Tube 78
Bent-Over Triceps Kick-Backs with Weights 79
Standing Triceps Kick-Backs with Resistance Tubes 80
Curl-Up with Weights 81
Trunk Rotation with Resistance Tube 82
Bird Dog with Weights 83
Prone Extension with Weights 84
Quad Setting 87
Seated Leg Raise with Weights 88
Leg Press with Resistance Tube 89
Standing Leg Curl with Weights 90
Prone Leg Curl with Resistance Tube 91
Chair Squat with Weights 92
Chair Squat with Resistance Tube 93
Squat with Weights 94
Squat with Resistance Tube 95
Seated Leg Extension with Weights 96
Seated Leg Extension with Resistance Tube 97
Heel Raise with Weights 98
Heel Raise with Resistance Tube 99
Chapter 6 Sarcopenia and Diet 100
Older Adults and Protein Deficits 100
How Much More Protein Should You Eat? 102
Types and Timing of Proteins 105
Dietary Recommendations and Tips 106
Protein Supplementation 106
Other Supplements 109
Chapter 7 F-A-C-S Process: Sarcopenia Self-Tests 111
Find 111
Assess 112
Confirm 114
Severity 115
Afterword 117
Notes 118
Bibliography 120
Index 123
Acknowledgments 127
About the Author 128
