Strength Training Past 50-3rd Edition, by Wayne Westcott, Thomas R. Baechle
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Strength Training Past 50-3rd Edition, by Wayne Westcott, Thomas R. Baechle
Best PDF Ebook Online Strength Training Past 50-3rd Edition, by Wayne Westcott, Thomas R. Baechle
Increase your strength to improve your health, your appearance, and your performance with Strength Training Past 50.
Strength training offers many benefits for active adults, including enhanced athletic performance, reduced risk of disease, and decreased symptoms of arthritis, diabetes, and osteoporosis.
Whether you are just getting started or have been training your entire life, Strength Training Past 50 has you covered. In the third edition of this best-selling guide, you’ll find these topics:
- 83 exercises for free weights, machines, bands, and balls
- 30 workouts for increasing size, endurance, and strength
- Sport-specific programs for tennis, golf, cycling, running, and more
- Eating plans and nutrition advice for adding lean muscle and losing fat
Strength Training Past 50 will keep you active, healthy, and looking great with workouts and programs designed just for you.
Strength Training Past 50-3rd Edition, by Wayne Westcott, Thomas R. Baechle - Amazon Sales Rank: #117229 in Books
- Brand: Westcott, Wayne/ Baechle, Tom
- Published on: 2015-05-04
- Original language: English
- Number of items: 1
- Dimensions: 9.85" h x .39" w x 6.92" l, .0 pounds
- Binding: Paperback
- 272 pages
Strength Training Past 50-3rd Edition, by Wayne Westcott, Thomas R. Baechle Review
“Wayne Westcott is a pioneer, leading researcher, and authority on strength training, metabolism, and fitness. He puts it all together in Strength Training Past 50, a must-read for anyone who cares about strength and health!”
Nicholas DiNubile, MD-- Orthopedic Surgeon and Best-Selling Author, Chief Medical Officer, American Council on Exercise (ACE)
“From basic exercise technique to advanced program design, this guide is a must-read for men and women over 50.”
Avery D. Faigenbaum, EdD, FACSM, FNSCA-- Department of Health and Exercise Science, The College of New Jersey, Author of Youth Strength Training
“Readers will find Dr. Westcott’s writing style easy to follow and will enjoy what it feels like to train past 50.”
Peter Ronai, MS, FACSM, RCEP, CSCS-D-- Clinical Associate Professor Exercise Science, Department of Physical Therapy and Human Movement, Science Sacred Heart University
“Staying strong and fit after 50 is absolutely achievable—and Drs. Westcott and Baechle provide the winning game plan for doing so!”
Ken Mannie -- Head Strength and Conditioning Coach, Michigan State University
About the Author
Wayne L. Westcott, PhD, directs the exercise science program and fitness research program at Quincy College in Quincy, Massachusetts. He has been a strength training advisor for several national organizations, including the American Council on Exercise, American Senior Fitness Association, YMCA of the USA, President’s Council on Physical Fitness and Sports, International Council on Active Aging, Medical Fitness Association, and United States Navy. He has also served as an editorial advisor for publications such as Physician and Sports Medicine, American College of Sports Medicine’s Health and Fitness Journal, American College of Sports Medicine’s Certified News, Fitness Management, On-Site Fitness, American Fitness Quarterly, Club Industry, Perspective, Prevention, Men’s Health, and Shape.
Westcott is the author of 25 fitness books, including Building Strength and Stamina, Strength Training for Seniors, Fitness Professional’s Guide to Strength Training Older Adults, Strength and Power for Young Athletes, Complete Conditioning for Golf, Youth Strength Training, and Building Strength and Stamina Navy Fitness Edition, all with Human Kinetics.
Dr. Westcott has been honored with the Lifetime Achievement Award from the International Association of Fitness Professionals, the Healthy American Fitness Leader Award from the President’s Council on Physical Fitness and Sports, the Roberts-Gulick Award from the YMCA Association of Professional Directors, the Lifetime Achievement Award from the Governor’s Committee on Physical Fitness and Sports, the NOVA 7 Exercise Program Award from Fitness Management Magazine, the Marla Richmond Memorial Education Award from the Medical Fitness Association, and the Faculty of the Year Award from Quincy College.
Thomas R. Baechle, EdD, CSCS,*D (R), NSCA-CPT,*D (R), is a professor and chair of the exercise science department at Creighton University. He is a cofounder and past president of the National Strength and Conditioning Association (NSCA), and for 20 years he was the executive director of the NSCA Certification Commission.
Baechle has received numerous awards, including the Lifetime Achievement Award from the NSCA and the Excellence in Teaching Award from Creighton University. He has more than 35 years of experience competing in and coaching weightlifting and powerlifting and presenting and teaching on these topics. Baechle has authored, coauthored, or edited 15 books, including three editions of Fitness Weight Training, four editions of the popular Weight Training: Steps to Success, and three editions of Essentials of Strength Training and Conditioning, all published by Human Kinetics.
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Most helpful customer reviews
15 of 16 people found the following review helpful. Studies show: you can do it. By M. A. Jackson There’s more technical information here than in most exercise books. This is not a “read it and remember it” book. This is a manual with descriptions of how the way you exercise will affect the results you get. Expect to use this book as a reference for what will happen if you changed your routine slightly; or how to change your routine to get slightly different results.The first thing that struck me about this book is that there must be a good demand to warrant a “3rd edition”. After reading through it I can see the attraction in that this book contains verifiable facts, backed by comparative studies on the relevant target audience. No generalizations are made; the authors demonstrate with impressive statistics: which exercises work best (for whichever format you prefer--free weights, machines, or any alternative equipment), in which order you should do the exercises, how many reps/set work best, how many sets per session, how much time to rest between reps, when/how to breath during sets, how quickly/slowly to do your reps, how many times a week to workout, etc. Every “trivial” question I’ve always wanted to ask is answered here. Depending on how much time during the week you want to devote to exercising they give you a routine for it: a short routine for the most important muscle groups, and longer routines for a more ambitious program (including an Advanced Training chapter, if you’re really into strength training and want to know how you can push yourself a bit further and without overdoing it).For what it’s worth, what this book does not provide is a strong emotional incentive for working out. Other books I’ve read devote as much as half the book to “stoking you up” to pump iron; getting you excited and raring to go. The one chapter in this book on the benefits of strength training focuses on the proven physical and mental reasons for making the effort, with a longer list of benefits than I’ve ever seen before (I’ve never seen anyone talk about the studies showing that strength training helps fight cancer!) For my part, that’s all to the good—the quick emotional high just as quickly fades once you hit the weights. But it’s much more difficult to ignore the 73 medical studies (including bar charts showing the quantitative results of some of the studies) that demonstrate exactly what you can expect from your efforts.Here’s a brief sample of the kinds of studies that are used to justify this book: “The impact of resistance exercise on the cognitive function of the elderly;” “Comparison of two versus three days per week of variable resistance training during 10 and 18 week programs;” “Strength training for treatment of osteoarthritis of the knee;” “Strength-training research: sets and repetitions”.The exercises themselves are indexed at the front of the book by muscle group/type of exercise/page number. The individual exercises are described with no more than one exercise per page (or 2-pages if necessary) with graphic illustrations of how to position yourself for the exercise and how to perform the exercise (how to do the first part of the muscle movement—whether it’s up, down, forward, backward—and then how to do the return half of the muscle movement). This takes 110 pages of the book.Other chapters deal with specific exercises for specific sports: swimming, running, cycling, skiing, golfing, etc. And, of course, there’s a chapter on nutrition.The “take-away” for me is that I’ve lost my fear of “wasting my time with no results.” I now KNOW that if I do even the minimal routines recommended here I’m guaranteed results. And the "bottom line" has been affirmed: for results, you need to push the muscles to "failure".
6 of 6 people found the following review helpful. Great for older beginning strength trainers By James Pyles I’ve had a chance to go through the book "Strength Training Past 50, 3rd edition" by Wayne Westcott and Thomas R. Baechle (I picked up a copy in the New Books section of my local public library the other day). I’m a pretty fast reader, and the elementary nature of the book, plus the plethora of illustrative photos it contains makes it really easy to shoot through. However if you are new to strength training and need to learn the details, you might want to give this a slower read.To start off with, the front of the book contains a really handy exercise finder chart of exactly what each machine, free weight, alternate equipment exercises work on your body, including whether they’re single or multi-joint.Chapter 1 gives a good introduction on the different benefits strength training provides for people over 50. This should be your motivation section.I won’t go into all the reasons you, the person past age 50, should do some form of strength training, but here’s one startling fact: By the time the average person reaches age 50, generally they will have lost 15 pounds of muscle and gained 45 pounds of fat. This is due to the natural (for a sedentary person) attrition of muscle mass plus the reduction in body metabolism as we age, so it’s not that you have to eat all that much more than when you were younger to get to this condition.Don’t worry. There’s hope.Here’s the short list of what strength training can do for an older person.1.Rebuild muscle2.Recharge metabolism3.Reduce fat4.Reduce resting blood pressure5.Improve blood lipid profiles6.Enhance postcoronary performance7.Resist diabetes8.Increase bone density9.Decrease physical discomfort10.Enhance mental health11.Revitalize muscle cells12.Reverse physical frailty13.Combat cancerYou’ll have to read the book to get the details, but I’ve covered a few of these topics in previous blog posts.The next chapter gets the beginner started with an assessment of readiness for strength training, including different exercises you can do which should tell you where you are in terms of physical abilities relative to exercise. I should stress here that consulting with your doctor or other medical professional is a really good idea before starting any workout program.The book is very accessible for the newbie and covers how to get started, which exercises to begin with, training frequency, exercise sets and loads, rest, and progression.It then outlines the basics of equipment, with details on different free weights, weight machines, and alternative equipment, including their cost should you desire to put your own home gym together (some of this stuff can be really pricey).There’s a chapter on the basics of technique including lifting fundamentals. The book offers lots of step-by-step instructions and plenty of photos of older people (no young bodies in skimpy clothing…I was pleased) to illustrate machine exercises “how-tos” for all the common machines in the gym.The following chapter does the same with free weights,I paid particular attention to the page on barbell back squat instructions. Very basic. Nowhere near as detailed as Starrett in his "Becoming a Supple Leopard" tome, but this is a book for beginners and each exercise is covered to the same depth with just the essential starter techniques presented. That said, the pages contain pretty much every lift with free weights you could imagine, at least from what I could tell in a brief run through. This part is the core of the book, and also offers the same level of detail for alternative exercises with exercise balls, resistance bands, and body weight.Afterward, you get into a chapter listing the details of different workout routines, applying all that was presented in the previous chapters for different weights (free, machine, alternative). First is a chapter on basic routines, and then the next is on advanced programs.The following chapter provides outlines on which workouts help you train for specific sports including running, cycling, tennis, skiing, and golf if you’re so inclined.The final chapter is on nutrition and confirms (my wife is dubious about this) that people over 50 should increase their protein intake. For folks in their 60s to gain muscle mass, according to the authors, we need to ingest about 1.5 grams per kg of body weight because we don’t process protein (amino acids) as effectively as when we were younger.They don’t go crazy in their advice. The average recommended protein intake for my age group (60-69), not taking body weight into account, is 90 grams (75 for women in the same age group).Lots and lots of medical research citations with references pages at the conclusion of the book. This makes sense because the authors, Wayne Westcott and Thomas Baechle, come with rather impressive resumes (Google them to read about their qualifications).Yes, this is a book on strength training, so I didn’t expect, nor did I find any reference to the role of cardio. That could mean the authors don’t find it necessary, since strength training is supposed to jack up your metabolism, or that it’s just not relevant in a book focused on resistance exercises.I also found no index, which was disappointing. If I wanted to see if there were pages on a particular detail (cardio, for instance), an index would have been quite convenient.Bottom line: If you are someone age 50 or older who wants to know why strength training is really important to you and what do to about it but you don’t know where to begin, this book covers everything you’ll need to know to make informed decisions and construct a training program that’s right for you. As you advance, you’ll probably want to consult more detailed and specified resources, but the Westcott and Baechle book will definitely get you started.The authors do have a short section on selecting a personal trainer if you want to go that way, and there’s plenty of information on either joining a gym or making one at home, so you can either select something “guided” or go completely DIY (do-it-yourself).
6 of 6 people found the following review helpful. Get Lifting! By Mike The newest edition of Strength Training past 50 has been updated with twenty more exercises (83 versus 63 in the 2nd edition). Also many new professional references have been added to reflect current research.Both authors are well-known experts in the exercise and weightlifting fields. Westcott, a fitness director for the YMCA and strength training consultant, has authored or co-authored twenty fitness books and more than 300 professional articles. Baechle is an Exercise Science professor & chairperson for Creighton University, Executive Director of the National Strength & Conditioning Association and a United States Weightlifting Coach.The Exercise Finder tables in the beginning of the book make it easy to locate which body part you want to work on, which exercise to do (using machines, free weights or alternative equipment) and a page number to go to for more information. Assessment activities and rankings are included in chapter 2 so you can get a current baseline of fitness and know what to aim for.Other chapters include; applying the principles of training, learning basic exercise techniques, specific machine and free-weight exercises, basic and advanced training programs and sport-specific programs.The photographs are clear, black & white and include men and women performing the exercises. Exercise techniques are simple yet complete. Athletes, whether novice, intermediate or advanced will find useful information in this book. The workout plans in the later chapters are worth the price alone, though the rest of the book is filled with great information.
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Strength Training Past 50-3rd Edition, by Wayne Westcott, Thomas R. Baechle
