Complete idiot's guide to fitness /
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| Author / Creator: | Walter, Clarie. |
|---|---|
| Imprint: | Indianapolis, IN : Alpha Books, 2000. |
| Description: | 384 p. ; 24 cm. |
| Language: | English |
| Series: | Complete idiot's guide |
| Subject: | |
| Format: | E-Resource Book |
| URL for this record: | http://pi.lib.uchicago.edu/1001/cat/bib/4823192 |
Table of Contents:
- Part 1. Start Smart
- 1. The Name of the Game Is Goals
- "Today is the first day of the rest of your life."
- The Big Picture: What's Your Motivation?
- Can't Do Much About Biology
- Stand Tall, Stand Proud
- Just Weight a Minute
- Take a Giant Stride Toward Good Health
- Quick Fix or Fitness Forever?
- Fitness: Your Cheapest Health Insurance
- Fitness Starts with Setting Goals
- Expect the Start-Up to Feel Strange
- 2. Laying the Groundwork
- Be Your Body's Best Friend
- Analyzing Where You Are Now
- Weight a Minute
- Body Composition
- Aerobic and Cardio Fitness
- Strength and Power
- Flexibility
- A Simple Analysis for Cardio Fitness
- Another Form of Assessment
- Medical Caveats
- Take a Before Picture--for After
- 3. Drawing Up a Fitness Plan
- "But I just want to lose weight."
- Calories Do Count
- Keeping a Workout Log
- Finding Activities You Enjoy
- Options for Enhancing Your Fitness
- Pace Yourself or Push Yourself?
- Beyond the Comfort Zone
- A Wealth of Options
- Reality Check
- 4. Using All the Help You Can Get
- Finding a Workout That Works for You
- Joining a Gym
- Videos Can Work
- Tune Your TV for Fitness
- Teaming Up with a Workout Buddy
- Personal Trainer: Yes or No?
- Working Out with the Web
- The Printed Word on Fitness
- Free Fairs
- Store-Bought Help
- 5. Rules of the Fitness Road
- What Every Body Knows
- Keys to Good Health
- Fueling Up
- Water, Water, Water
- Build a Base and Then Get Specific
- Warm Up, Cool Down
- The Flexibility Factor
- Stretching Basics
- Every Breath You Take
- Part 2. Strengthen and Tone Your Body
- 6. Tune Up That Muscle Machine
- What to Expect from Weight Training
- Educate Yourself
- Lower Body
- Torso
- Shoulders and Arms
- Feel Good About Feeling Sore
- Muscles Burn Fat
- Men and Muscles
- Women Need Weight Work, Too
- What Kind of Weight Training?
- Good or Bad ideas?
- Weight Machines
- Free Weights
- 7. Make Weight Training Work for You
- General Guidelines for Weight Work
- Reps, Sets, and All That Jazz
- Designing a Program
- Managing Weight Machines
- Working with Free Weights
- Let's Hear It for Leg Weights
- Stretch After Weight Training
- 8. Iron-Free Resistance Training
- Pump Your Body Instead of Iron
- Abdominal Crunches
- Modified Crunches
- Push-Ups
- Triceps Dips
- Leg Lifts
- Rear Leg Lifts
- Gluteal Squeeze
- Squats
- Lunges
- Calf Raises
- Trimmers and Toners from TV to You
- Buyer Beware
- Strike Up the Bands (and Tubes)
- Isometrics: Icing for the Fitness Cake
- Ball Game
- Play the Roller Derby
- Liquid Resistance
- 9. Other Paths to Stretching and Toning
- Yoga? Yes!
- Salute to the Sun
- The Breath Factor
- Inversion Positions
- Nouvelle Yoga
- Tai Chi Touches Many Lives
- Introspective Dance Plus
- Pilates Pilots the Body to Fitness
- Pilates on a Different Plane
- The Methods of Moshe and Matthias
- Life in Balance
- Old Philosophies, New Programs
- 10. Trainers' Tips and Tricks
- A Way of Life
- Targeting Problem Parts
- Amazing Abdominal Exercises
- Build Your Chest and Arms
- Triceps Training
- Beef Up Your Biceps
- Getting a Grip on Glutes and Thighs
- Putting It All Together: Cross-Training
- Quick Tips for the Time-Impaired
- Monitoring Your Heart Rate
- Part 3. Get Your Heart Pumping
- 11. Machines to Get Your Body Humming
- Aerobic Apparatus
- Stationary Bikes
- Treadmills
- Retrograde Motion
- Upper-Body Bonuses
- Stairsteppers
- Elliptical Exerciser
- Versaclimber
- Row, Row, Row Your (Non-)Boat
- Ski Simulators
- Spinning Your Heart into High Gear
- You Can Fool Mother Machine
- Types of Strength-Training Apparatus
- Flexibility Apparatus
- Beating Boredom
- 12. Your Heart Will Love Aerobic Exercise
- Cardiorespiratory Health: The Key to Fitness
- What's a Target Heart Rate Anyway?
- Finding Your Target Heart Rate
- Now That You've Found It, What Do You Do with It?
- Monitoring Your Heart Rate
- Let the Sweat Begin
- How Often? How Much?
- Putting Aerobics into Place
- Heart Rate-Based Training
- 13. Footwork Plain and Fancy
- Walking Is Wonderful
- Mall Wonder
- Stride Right?
- Power Walking
- Revving Up for Running
- Ready, Set, Race
- Rules of the Road for Runners (and Walkers)
- Comparisons and Contrasts
- Shoes and More
- Ready to Race?
- 14. More Great Moves
- Swimming into Shape
- Jump Ropes: They're Not Just for Children Anymore
- Be a Good Skate
- Line Up for In-Line Skating
- The Ice Is Nice
- Pedal Power
- Paddle Power
- Hiking and Trekking
- Winter Wonder Sports
- Cross-Country Skiing
- Snowshoeing
- Dressing for Winter Fitness
- 15. Specialized Aerobics Programs
- The High and Low of Aerobics Classes
- High Impact: The Original
- Low Impact: The Spin-Off
- High-Low: The Combo
- Arms and the Exerciser
- Step Up (and Down) for Fitness
- Vocab-Aerobics
- No Impact: Slide and Glide
- Plyometrics, Please
- City of Rope
- Fitness on the Rebound
- Dance Yourself into Shape
- All That Jazzercise
- You Gotta Dance!
- The Classics
- Watery Workouts
- Put It All Together with Combo Workouts
- Part 4. Fitness Is More Than Just Working Out
- 16. Where to Work Out
- Jump-Starting Your Workout
- Gym-Dandy Clubs
- Fresh Air and Sunshine
- Setting Up a Home Gym
- Stairs, Chairs, and Other At-Home "Apparatus"
- Workplace Workouts
- Fitness on the Road
- Get a Plan
- Getting Down to Business
- 17. Fight Your Way to Fitness
- How Martial Arts Can Improve Fitness
- Kickboxing
- Good Sense and Safety
- Basic Boxing and Martial Arts Moves
- Tae One On
- More Kicks from Kickboxing
- Plain Old Boxing--Without the Kick
- Military Training for Nonmilitary Types
- 18. Playing Your Way to Fitness
- Play with a Kid
- Play Like a Kid
- Encouraging Youngsters to Be Fit
- How We Play
- Take Me Out to the Ball Game
- Volleyball
- Basketball
- Soccer
- Softball
- Hockey
- Footbag
- Summing Up
- 19. Weave Workouts into Your Life
- The Way Things Were
- Start Your Day with a Stretch
- All Day Long, All Day Strong
- House and Garden Work
- Add Years to Your Life--and Life to Your Years
- Working Activities into Your Program
- Get Children Moving--on Their Feet
- 20. You Are What You Eat
- A Balancing Act for Good Health
- Pyramid Power
- So-y Good for You
- To Diet or Not to Diet?
- The Counting Game
- The Facts on Fat
- Consuming "Nonfood" Products
- Vitamins and Other Supplements
- Sports Drinks and Energy Bars
- The Importance of Water
- Part 5. Other Essential Tips to Keep You Fit
- 21. A Primer on Gyms
- All Gyms Are Not Alike
- Public
- Private
- Very Private
- Specialized
- In-Home Trainer
- Destination Gyms
- The Bottom Line on Costs
- Joining a Private Gym or Health Club
- Good Gym Manners
- Following the Rules
- Foiling Foot Fungus
- 22. When You've Hit the Workout Wall
- Falling Off the Workout Wagon (and Getting Right Back On)
- No Excuse for Excuses
- Be a Modifier, Not a Quitter
- Don't Be a Slave to Your Scale
- Be Proud of How Far You've Come
- Listen to Your Body
- Consistency Is the Key to Success
- Other Problems
- Looking Ahead
- 23. Shape-Up Shopping List
- Fitness Footwear
- Workout Wear
- Water Bottles and Hydration Systems
- At-Home Exercise Equipment
- Mats
- Home Weights
- Other Workout Gadgets and Gear
- Buying Home Gear
- Spend Wisely
- 24. Special Situations
- Pregnancy Exercising
- How Much Is Too Much?
- Main Goal: Deliver a Healthy Baby
- After the Baby Arrives
- Toddler Time
- Family Fitness
- Sick Leave
- Postoperative Exercising
- Exercise Equals Osteoporosis Prevention
- Disability Is No Bar to Fitness
- Menopause Matters
- Fitness and the Older Body
- 25. Injury Alert
- Who Gets Hurt
- Common Injuries
- Feeling the Burn--or Really Hurt?
- When to Seek Help
- The Rule of RICE
- Serious Stuff
- Working with a Physical Therapist
- Coming Back from an Injury
- 26. Stress-Busters
- The Biochemistry of Exercise and Stress
- Some Like It Hot
- Hands Heal--the Soothing Touch of Massage
- Meditation Can Move Emotional Mountains
- "Music hath charms to soothe the savage beast."
- Ah-h-h-romatherapy
- Appendixes
- A. Resources
- B. Glossary
- Index