SUMMARY
OF
6-Minute Fitness at 60+
Simple Home Exercises to Reclaim
Strength, Balance, and Energy in 15
Days By Jonathan Su
Mark Hooper
1
DISCLAIMER
You are reading a summary of the
book 6-Minute Fitness at 60+
The summary's information is not
prepared to take the place of the
original book. It serves as a summary
to deepen the reader's comprehension.
Once again, the goal of this Summary
guide is to persuade readers to
purchase the original work in order to
deepen their grasp.
Copyright © Mark Hooper, 2022. All
rights reserved.DISCLAIMER
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TABLE OF CONTENTS
BOOK REVIEW
ABOUT THE AUTHOR
MISCONCEPTIONS ABOUT EXERCISE
FOR OLDER ADULTS
STRATEGIES TO UNLOCK YOUR
FITNESS POTENTIAL
STAYING MOTIVATED AND MAKING
EXERCISE A HABIT
THE BIG THREE EXERCISE
PROGRAM
EXECUTING THE 6-MINUTE
WORKOUT
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BOOK REVIEW
Lean muscle mass gradually decreases
as we age, but it's never too late to
begin
your
fitness
adventure;
life-altering improvements may be
seen in as little as 15 days.
You may learn how to work out at
home with little to no equipment,
focusing on the proper muscles to
ensure
your
independence,
in
Jonathan Su's 6-Minute Fitness at 60+
(2020).
Through
a
science-based
fitness program that only takes up 12
minutes of your day, you'll also
discover how to remain motivated.
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ABOUT THE AUTHOR
The manner of Dr. Jonathan Su is kind
and interesting. He merely provides
the essential facts and omits any
extraneous medical data. He adds to
his
credibility
by
citing
several
scientific sources as well as a few
patient success stories.
He provides thorough explanations for
each exercise as well as pictures to
help readers understand the proper
stance and position. Su also offers
tables with 8-week exercise schedules.
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Awarded
physical
therapist
Dr.
Jonathan Su has treated more than
10,000 patients of all ages. He was an
officer in the US Army and an expert
in injury avoidance and recovery. He
has experimented with a broad range
of therapies and methods and is well
aware of what works and what doesn't.
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MISCONCEPTIONS
ABOUT EXERCISE FOR
OLDER ADULTS
It's a frequent fallacy that things start
to get worse after you approach 65.
People
believe
that
your
body
gradually begins to deteriorate and
that there is no way to stop this
process. With regular exercise, you
may not only avoid muscle mass loss
but also build strength.
Our chromosomes' ends, or telomeres,
perform a crucial protective function
for the DNA sequences inside of them.
7
Your level of physical activity is closely
correlated with your telomere length.
Your telomeres will last longer as a
result of regular exercise, which will
also make you feel younger and
healthier.
Exercise also causes the production of
endorphins, which elevate mood and
lessen the likelihood of developing
depression. It prevents dementia and
lessens its symptoms. Exercise reduces
chronic
function,
pain,
lowers
enhances
blood
sexual
pressure,
promotes circulation, and strengthens
bones, among other physical benefits.
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Evelyn, a 75-year-old who tested
positive for COVID-19, needed to be
kept alive for 45 days on a ventilator.
She survived, although walking was
difficult for her. Even twenty steps
seemed like a long distance. She
recovered her strength after beginning
the 6-minute, twice-daily routine, and
felt better than she had in 15 years.
In a High-Intensity Interval Training
(HIIT)
session,
low-level
and
high-level efforts are alternated. It has
been shown that a few minutes of HIIT
is more advantageous than an hour of
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low-intensity exercise. Additionally, it
is risk-free for adults over 60, even
those with diabetes or cardiovascular
disease.
One of the best forms of exercise is
functional training. It concentrates on
the muscles that are most crucial to
everyday actions like sitting down and
climbing stairs. It is possible to do it at
home and little to no equipment is
needed. Because walking is not a
strenuous enough kind of exercise, it is
ineffective.
It
does
not
increase
muscular strength and unnecessarily
harms your delicate joints. It must be
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coupled with workouts of greater
intensity since it is insufficient on its
own.
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STRATEGIES TO UNLOCK
YOUR FITNESS
POTENTIAL
Your
fitness
potential
should
be
unlocked and ultimately maximized
via exercise. This may be accomplished
using seven simple techniques that
have helped thousands of senior
citizens.
For the first eight weeks of your
training, concentrate on your lower
body. To get up and walk securely,
your hips and legs are a need.
Exercises for the lower body raise the
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levels of testosterone and human
growth hormone, which are crucial for
gaining muscle.
Second, concentrate on the intensity of
your exercise rather than the duration.
Spreading out small high-intensity
workouts across the course of your day
will result in greater consistency,
which
is
maintaining
vital
for
strength.
gaining
and
Additionally,
your body experiences less wear and
tear as a result. Third, challenge your
body's comfort zones. You won't
receive the same benefits if you quit
working out when you start to feel
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fatigued
since
building
strength
demands greater stress than your body
is used to. There are two elements to
an exercise. Your body feels fatigued
throughout the first 80% of the
workout but is not yet working beyond
its capacity. When you push over your
perceived
exhaustion
limit,
you
complete the remaining 20% of the
task. The point when you see dramatic
effects is this.
Fourth,
gradually
increase
the
difficulty of your exercise. Once an
exercise regimen begins to seem
effortless, you’re ready to move on to a
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more rigorous one. This may be
accomplished by increasing the reps,
adding weight, and cutting down on
rest periods. It's important to take
baby steps to prevent injuries since
moving to a much more demanding
schedule before you're ready puts too
much strain on your muscles. It's also
crucial to take one or two days off each
week, provided that you remain active
during such times.
The sixth tactic emphasizes the value
of a jumpstart. Your body needs more
energy to launch on a fitness journey
during the essential first two weeks of
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training. For the first two weeks,
exercise every day. As you get better,
you may gradually start taking days
off.
Sixth, become aware of the distinction
between good and terrible pain. While
terrible pain feels like stabbing or
shooting sensations that might spread,
good
pain
tightness,
feels
and
like
burning
exhaustion,
in
your
muscles. Stop doing an activity if it
consistently generates this kind of
discomfort.
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The fourth tactic emphasizes your diet.
Every meal should include a moderate
serving of high-quality protein. This is
just as important as regular exercise.
You
should
start
including
high-protein foods like chicken breast,
steak, eggs, salmon, yogurt, milk,
beans, and grains in your diet.
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STAYING MOTIVATED
AND MAKING EXERCISE
A HABIT
Visualization is a crucial and effective
learning tool. It activates the same
brain regions that are active when you
act.
Visualization
self-assurance,
increases
which
enhances
performance. When you first wake up
or before you go to sleep, begin
imagining. You'll do better the more
often you practice seeing yourself
succeed.
You
visualization
may
or
try
record
guided
yourself
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reciting a script for visualization and
listen to it when you're laying in bed.
The majority of individuals do often
struggle with maintaining motivation.
However, consistency is essential, so
you should strive to make exercise a
habit rather than see it as a chore.
Build your habituation first. This
entails incorporating a new habit into
an already established one. To make it
simpler for you to incorporate your
new habit into your day, you might, for
instance, promise to work out before
lunch at noon.
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Additionally
very
useful
are
conditioned cues. Music, a scent, or
even getting cold water splashed on
your face might serve as a trigger.
Connect the conditioned cue directly
to an exercise. Think of it as a catalyst,
something that motivates you to get up
and work out.
According
to
studies,
intrinsic
incentive systems are more effective
than
those
that
are
based
on
possessions. Say to yourself in your
reward
statement
that
working
exercises will leave you feeling calm
and rejuvenated. You'll quickly realize
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the profound effect these sentences
have on your mentality if you repeat
them to yourself again.
Start putting more emphasis on the
here and now than the future. Setting
small,
manageable
objectives
for
yourself might help you focus and
enter the zone. Divide your exercise
into manageable pieces, and look
forward to finishing each piece as you
go. Unfamiliar to us, negative ideas
might affect us more than we know. By
recognizing
negative
self-talk
and
replacing it with a good one, this may
be overcome. Consider how amazing
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exercise makes you feel rather than
telling yourself that you don't feel like
it today. Encourage yourself and
acknowledge your successes. Take a
minute to rejoice and show gratitude
for your body if you realize that getting
out of bed feels simpler today.
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THE BIG THREE
EXERCISE PROGRAM
The Big Three fitness regimen has four
stages, each of which emphasizes three
motions that the body is built to do.
Removing
unneeded
concentration
from other activities improves focus,
dedication, and outcomes. Depending
on
each
curriculum
person's
ability,
may
substantially
be
the
customized.
Precision is necessary since even
slightly lifting your leg an additional
half-inch might injure you. The Big
Three
takes
into
account
how
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important body alignment, posture,
technique, and movement angles are.
People who find it difficult to stand for
at least 6 minutes should start with
Level I of the Big Three. The exercises
should be carried out on a mattress
while lying down. Leg tucks, leg lifts,
and hip rises are some of them. Level
II is designed for those who have
trouble maintaining a fast pace for at
least 6 minutes and are unable to
climb stairs. Chair squats, heel raises,
and high-knee marching is among the
workouts. People who have no trouble
walking or climbing stairs should use
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Level
III.
Lunges,
step-ups,
and
single-leg heel lifts are among the
exercises.
Exercises for all three levels should be
performed twice a day, ideally just
before meals, in sets of 15 repetitions.
You may always add tiny weights to a
workout if it seems too easy or gets
assistance if it feels too hard. The Big
Three's fourth level focuses on your
upper body. After completing 8 weeks
of lower body training, go on to this
level. The one-arm bent row, floor
press, and shoulder raise are the
workouts. You just need to complete
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them once per day, as opposed to the
previous three levels.
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EXECUTING THE
6-MINUTE WORKOUT
The three exercises are to be done
alternately in the sequence specified in
the 8-week training schedule, along
with rest days.
It's
critical
development.
to
monitor
Tracking
your
rounds,
repetitions, and rest can help you do it.
Write down the first number of
repetitions you can do comfortably,
and watch it rise until it reaches 15.
How many times in the six minutes do
you do all three exercises? You'll be
able to squeeze in more rounds the
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more you work out. Keep note of how
many
rounds
you
can
complete
without stopping to rest, and observe
when you eventually stop stopping at
all.
You
will
eventually
advancement.
This
cease
is
seeing
known
as
reaching a plateau and is typical.
Verify that you're doing the workouts
properly. Take a week off if you're
feeling worn out, and make sure you're
getting
enough
occasions
when
sleep.
There
reaching
are
plateau
signals that you are prepared to
advance. After eight weeks, you can
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reach a plateau. If you're happy with
your strength, maintain working out a
few days a week. You may be unable to
do the exercises correctly due to health
reasons, but that's alright since you
can always adjust. You may do the
exercises on the opposite side of your
body if a stroke causes you to lose
control of one side.
Try to provide as little assistance as
possible to those who are helping the
elderly. To the greatest extent feasible,
independence is the aim. Motivate
them, since excitement is infectious.
Show them how quick it is and explain
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the advantages to them. Starting is
often the most difficult aspect, and
they could have given up on ever
recovering their power. Try not to
exhibit
any
irritation
while
you
convince them; instead, use reasoning
and
empathy.
Celebrate
each
completed round and try to maintain a
positive attitude.
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