Welcome to the StrongWomen & Men Program!

1. Welcome to the StrongWomen & Men Program!

2. Overview • The research behind the StrongWomen & Men Program • Why strength training is important • What the sessions are like

3. Biology of Aging Starting in our mid-forties, we lose ¼ to 1/3 pound of muscle per year and gain that much – or more – in fat. Young, active Older, sedentary

4. Biology of Aging • Approximately 10 million Americans have osteoporosis, 80% of whom are women. • One in two women will experience an osteoporosis-related fracture.

5. Biology of Aging • Arthritis affects more than 20 million Americans. Women are more commonly affected than men. • Arthritis is a major reason why so many older adults are sedentary. This increases joint stiffness and pain.

6. How the Program came into existence • In 1994, Dr. Miriam Nelson and colleagues conducted a study looking at the benefits of strength training in post-menopausal women. • Results: When compared to the women in the sedentary group, women in the exercise group increased: • Strength • Muscle mass • Bone density • Balance

7. How the Program came into existence • Results led to publication of Dr. Nelson’s first book, StrongWomen Stay Young • Due to public demand, Dr. Nelson developed a structured strength training program for mid-life and older women • Arkansas has expanded this program to include men.

8. Program Objective • Improve the health and well-being of middle-aged and older women and men by increasing access to structured, safe, and effective strength-training programs.

9. Why Strength Train? Strength training improves/increases: • Muscle mass • Strength & balance • Bone density • Arthritis symptoms • Metabolism • Blood sugar & cholesterol

10. And there’s more… In addition to physical benefits, strength training also has tremendous mental and emotional benefits.

11. Mental Health • Strength training: • Improves mood and attitude • Decreases depression • Allows you to sleep more soundly

12. Mental Health • Strength training: • Increases your energy level • Socially, allows you to enjoy others’ company and build a new circle of friends

13. The Details… • The StrongWomen & Men Program will meet: • When: • What time: • Where: • Fee: $12

14. What the experience will be like for you… • Five minute warm-up • Eight to twelve strength training exercises – 2 sets of 10 lifts • Five minute cool-down

15. What You’ll Need • A pair of hand weights (dumbbells) you can lift 10 times • Ankle weights • A towel • Bottle or water • Closed-toe shoes

16. How do I sign up? • Fill out: • Participant Summary Information Sheet • Informed Consent, Release & Waiver Agreement • PAR-Q (for your own information) • Assuming that none of the yes boxes on the PAR-Q are checked, you are ready to go. • If you have checked off one or more yes boxes on the PAR-Q form (or are over age 69) physician authorization is recommended before starting program.

17. Warp-Up • You have a folder containing the following: • Participant Summary Information Sheet • Informed Consent, Release & Waiver Agreement • PAR-Q • Physician Information Sheet and Physician Authorization are provided if needed. • These forms must be completed and returned by [insert date].

18. The exercises are easy!

19. Wide Leg Squat

20. Biceps Curl (with dumbbells)

21. Overhead Press (with dumbbells)

22. Bent Forward Fly (with dumbbells)

23. Toe Stand

24. Standing Leg Curl (with ankle weights)

25. Knee Extension (with ankle weights)

26. Side Hip Raise (with ankle weights)

27. Welcome to the StrongWomen & Men Program! Contact Info: [name] [title] [phone] [email]