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  • Introduction ................................................................

  • Part I: Getting Your Butt off the Couch .........................

  • Chapter 1: Fitness 101: Getting the Scoop ......................................................................

  • Chapter 2: Testing Your Fitness .....................................................................................

  • Chapter 3: Establishing Your Plan of Attack ................................................................

  • Chapter 4: Hiring a Trainer ............................................................................................

  • Eating Well and Staying Injury-Free ........................... Part II: Enjoying Total-Body Health:

  • Chapter 5: This Doesn’t Have to Happen to You: Avoiding Common Injuries .........

  • Chapter 6: The Scoop on Stretching .............................................................................

  • Chapter 7: Nutrition Basics ............................................................................................

  • Part III: Getting to the Heart of the Matter ................

  • Chapter 8: Cardio Crash Course ..................................................................................

  • Chapter 9: Using Cardio Machines ..............................................................................

  • Chapter 10: Exercising Outdoors ................................................................................

  • a Stronger Bod with Weights .................................... Part IV: Lift and Curl: Building

  • Chapter 11: Why You’ve Gotta Lift Weights ...............................................................

  • Chapter 12: Your Muscles: Love ’Em or Lose ’Em .....................................................

  • Chapter 13: Demystifying Strength Equipment .........................................................

  • Chapter 14: Designing a Strength-Training Program .................................................

  • Getting the Best of Both Worlds ................................ Part V: Cardio-Strength Workouts:

  • Chapter 15: Circuit Training for Fitness and Fun ......................................................

  • Chapter 16: All about Yoga: Mind and Body ..............................................................

  • Chapter 17: Pilates: Sculpting and Strengthening .....................................................

  • Part VI: Conquering the Gym (Even at Home) ...........

  • Chapter 18: Health-Club Primer: Getting the Most Out of Your Gym .....................

  • Chapter 19: Choosing an Exercise Class or DVD .......................................................

  • Chapter 20: Designing a Home Gym ............................................................................

  • Part VII: Exercising for All Ages and Stages ...............

  • Chapter 21: Fit Pregnancy: Exercising for Two ..........................................................

  • Chapter 22: Kids, Tweens, and Teens: Fun Activities for the Whole Family ..........

  • Chapter 23: Staying Active as You Age .......................................................................

  • Part VIII: The Part of Tens ........................................

  • Chapter 24: Ten Great Reasons to Break a Sweat ......................................................

  • Chapter 25: Ten Great Fitness Investments under $100 ...........................................

  • Chapter 26: Ten Fitness Rip-Offs .................................................................................

  • Chapter 27: Ten Ways to Stay Motivated ....................................................................

  • Appendix: Educating Yourself ...................................

  • Index .......................................................................

  • Introduction ................................................................. Table of Contents

  • About This Book ..............................................................................................

  • Conventions Used in This Book ....................................................................

  • Foolish Assumptions ......................................................................................

  • How This Book Is Organized ..........................................................................

  • Part I: Getting Your Butt off the Couch ...............................................

  • Eating Well and Staying Injury-Free ................................................. Part II: Enjoying Total-Body Health:

  • Part III: Getting to the Heart of the Matter .........................................

  • Part IV: Lift and Curl: Building a Stronger Bod with Weights ...........

  • Getting the Best of Both Worlds ...................................................... Part V: Cardio-Strength Workouts:

  • Part VI: Conquering the Gym (Even at Home) ...................................

  • Part VII: Exercising for All Ages and Stages .......................................

  • Part VIII: The Part of Tens ....................................................................

  • Icons Used in This Book .................................................................................

  • Where to Go from Here ...................................................................................

  • Part I: Getting Your Butt off the Couch ..........................

  • Chapter 1: Fitness 101: Getting the Scoop.

  • Yes, This Class Has Tests ...............................................................................

  • Choosing Your Weapon ................................................................................

  • Seeing into the heart of the matter ...................................................

  • Getting buff with weights ...................................................................

  • Cardio and strength together: Two for the price of one ................

  • Stretching Your Mind (and Body) ...............................................................

  • What Are You Eating? ...................................................................................

  • At Home or at the Gym — Choosing What’s Best for You .......................

  • Special Exercises for Special People ...........................................................

  • Chapter 2: Testing Your Fitness.

  • What’s Your Health History? ........................................................................

  • What’s Your Heart Rate? ..............................................................................

  • What’s Your Blood Pressure? ......................................................................

  • How Fit Is Your Heart? ..................................................................................

  • How Much of You Is Fat? ..............................................................................

  • Pinching an inch ..................................................................................

  • Taking your measurements ................................................................

  • Calculating your body mass index ....................................................

  • Getting zapped (also body-fat scales and handheld testers) ........

  • Getting dunked (underwater weighing) ...........................................

  • BOD POD: The cutting edge of body-fat testing ..............................

  • DEXA: X-ray vision ...............................................................................

  • How Strong Are You? ....................................................................................

  • Measuring your upper-body strength ...............................................

  • Measuring your abdominal strength ................................................

  • Measuring your lower-body strength ...............................................

  • How Flexible Are You? ..................................................................................

  • Your Fitness Test Results .............................................................................

  • Chapter 3: Establishing Your Plan of Attack.

  • Setting Goals ..................................................................................................

  • Long-term goals ...................................................................................

  • Short-term goals ..................................................................................

  • Immediate goals ...................................................................................

  • Backup goals ........................................................................................

  • Finding Ways to Reward Yourself ................................................................

  • Writing Everything Down .............................................................................

  • Making a goal sheet .............................................................................

  • Keeping a workout log ........................................................................

  • Making Exercise a Habit ...............................................................................

  • Expect to feel uncomfortable at first ................................................

  • Pace yourself ........................................................................................

  • Work out with friends or join a club .................................................

  • Mix it up ................................................................................................

  • Buy the right gear and equipment ....................................................

  • Cut yourself some slack ......................................................................

  • Chapter 4: Hiring a Trainer.

  • Five Smart Reasons to Hire a Trainer .........................................................

  • Weeding Out the Poseurs .............................................................................

  • Certification .........................................................................................

  • University degrees ...............................................................................

  • Experience ............................................................................................

  • Brochures .............................................................................................

  • Liability insurance ...............................................................................

  • An interview .........................................................................................

  • A trial session ......................................................................................

  • Trainer fees ..........................................................................................

  • Knowing a Quality Trainer When You See One .........................................

  • Getting the Most out of Your First Training Session .................................

  • Being the Best Client You Can Be ................................................................

  • Eating Well and Staying Injury-Free ............................ Part II: Enjoying Total-Body Health:

  • Avoiding Common Injuries. Chapter 5: This Doesn’t Have to Happen to You:

  • Taking Care of Common Injuries .................................................................

  • Strains and sprains ..............................................................................

  • Shin splints ...........................................................................................

  • Achilles tendonitis ..............................................................................

  • Knee pain ..............................................................................................

  • Stress fractures ....................................................................................

  • Lower-back pain ..................................................................................

  • Tennis elbow ........................................................................................

  • Neck pain ..............................................................................................

  • Rotator-cuff injuries ............................................................................

  • Chafing ..................................................................................................

  • RICE, RICE Baby .............................................................................................

  • Rest ........................................................................................................

  • Ice ..........................................................................................................

  • Compression ........................................................................................

  • Elevation ...............................................................................................

  • Chapter 6: The Scoop on Stretching.

  • Why You Need to Stretch .............................................................................

  • Before, After, During? Knowing When to Stretch ......................................

  • Following a Few Rules of Stretching ...........................................................

  • A Simple Stretching Routine ........................................................................

  • Neck stretch .........................................................................................

  • Chest expansion ...................................................................................

  • Back expansion ....................................................................................

  • Standing hamstring stretch ................................................................

  • Standing quad stretch .........................................................................

  • Double calf stretch ..............................................................................

  • Horse biting tail ...................................................................................

  • Butterfly stretch ..................................................................................

  • Finding Alternative Ways to Stretch ...........................................................

  • Active Isolated stretching ..................................................................

  • PNF ........................................................................................................

  • Chapter 7: Nutrition Basics.

  • Control Your Calories ...................................................................................

  • Get the Skinny on Fat ....................................................................................

  • Distinguish between healthful and unhealthful fats .......................

  • So how much fat is it okay to eat? .....................................................

  • Choose Your Carbs Carefully .......................................................................

  • Choosing the best carbs .....................................................................

  • Getting enough fiber ...........................................................................

  • Avoiding processed carbs ..................................................................

  • Going low-carb — with modifications ..............................................

  • Get Enough Protein, but Don’t Fall for High-Protein Propaganda ...........

  • Analyze Your Eating Habits ..........................................................................

  • Follow a Food Pyramid .................................................................................

  • The USDA Food Guide Pyramid .........................................................

  • The Mediterranean Diet Pyramid ......................................................

  • Harvard School of Public Health’s Healthy Eating Pyramid ..........

  • Fuel Up for Your Workouts ...........................................................................

  • Before you work out ............................................................................

  • During your workout ...........................................................................

  • After your workout ..............................................................................

  • Don’t go too long without eating .......................................................

  • Drink Lots and Lots of Fluids .......................................................................

  • Don’t Waste Money on Useless Supplements ..........................................

  • Part III: Getting to the Heart of the Matter ................

  • Chapter 8: Cardio Crash Course.

  • Two Cardio Rules That You Can’t Break ..................................................

  • Warming up ........................................................................................

  • Cooling down .....................................................................................

  • How Hard Do You Need to Push? ..............................................................

  • The talk test .......................................................................................

  • Perceived exertion ............................................................................

  • Measuring your heart rate ...............................................................

  • How Much Do You Need to Do? .................................................................

  • Following a Cardio Plan for Good Health .................................................

  • How often you need to do cardio for good health ........................

  • How long your workouts should last for good health ..................

  • How hard you need to push for good health .................................

  • Following a Cardio Plan for Weight Loss ..................................................

  • How often you need to do cardio for weight loss .........................

  • How long your workouts should last for weight loss ...................

  • How hard you need to push for weight loss ..................................

  • Which activities burn the most calories ........................................

  • Following a Cardio Plan to Maximize Your Fitness .................................

  • How often you need to do cardio for maximum fitness ...............

  • How long your workouts should last for maximum fitness .........

  • How hard you need to push for maximum fitness ........................

  • Four ways to boost your fitness ......................................................

  • Training for a specific event ............................................................

  • Giving It a Rest .............................................................................................

  • Chapter 9: Using Cardio Machines.

  • Can You Trust Those Calorie Counters? ..................................................

  • Combating Boredom on Aerobic Machines .............................................

  • Take a cardio-machine class ............................................................

  • Vary your workouts ...........................................................................

  • Listen to music or a book on tape ...................................................

  • Watch TV or a video ..........................................................................

  • Read a magazine ................................................................................

  • Exercise in short spurts ...................................................................

  • Think, but not too hard ....................................................................

  • Monitor your heart rate ....................................................................

  • Talk to a friend ...................................................................................

  • Exercising in the Great Indoors .................................................................

  • Treadmill ............................................................................................

  • Elliptical trainer .................................................................................

  • Stationary bicycle ..............................................................................

  • Stair-climber .......................................................................................

  • Rolling stair-climber ..........................................................................

  • VersaClimber ......................................................................................

  • Rowing machines ..............................................................................

  • Chapter 10: Exercising Outdoors.

  • Walking .........................................................................................................

  • Essential walking gear .......................................................................

  • Walking the right way ........................................................................

  • Walking tips for rookies ....................................................................

  • Running ........................................................................................................

  • Essential running gear ......................................................................

  • Running the right way .......................................................................

  • Running tips for rookies ...................................................................

  • Bicycling: Road and Mountain ...................................................................

  • Essential cycling gear .......................................................................

  • Cycling the right way ........................................................................

  • Cycling tips for rookies .....................................................................

  • In-Line Skating .............................................................................................

  • Essential skating gear .......................................................................

  • Skating the right way ........................................................................

  • Skating tips for rookies .....................................................................

  • Swimming .....................................................................................................

  • Essential swimming gear ..................................................................

  • Swimming the right way ...................................................................

  • Swimming tips for rookies ................................................................

  • Snowshoeing ................................................................................................

  • Essential snowshoeing gear .............................................................

  • Snowshoeing the right way ..............................................................

  • Snowshoeing tips for rookies ...........................................................

  • Stronger Bod with Weights ........................................ Part IV: Lift and Curl: Building a

  • Chapter 11: Why You’ve Gotta Lift Weights.

  • Five Important Reasons to Pick Up a Dumbbell ......................................

  • Stay strong for everyday life ............................................................

  • Keep your bones healthy .................................................................

  • Prevent injuries ..................................................................................

  • Look better .........................................................................................

  • Speed up your metabolism ..............................................................

  • Building Muscle: Myths and Reality .........................................................

  • How long does it take to get stronger? ...........................................

  • Do some people have greater strength potential than others? ...

  • it take before my body looks better? .......................................... Strength is one thing, but how long will

  • like Demi Moore or Jackie Chan? ................................................. What if I want to get muscle definition

  • Will weight lifting turn me into a WWE contender? ......................

  • But what if I want to increase bulk? ................................................

  • If I stop lifting weight, won’t my muscle turn to fat? ....................

  • Should I lose weight before I start lifting weights? .......................

  • Chapter 12: Your Muscles: Love ’Em or Lose ’Em.

  • Shoulders .....................................................................................................

  • Deltoids ...............................................................................................

  • Rotator cuff ........................................................................................

  • Back ..............................................................................................................

  • Trapezius ............................................................................................

  • Latissimus dorsi ................................................................................

  • Rhomboids .........................................................................................

  • Erector spinae ....................................................................................

  • Chest (the Pectorals) ..................................................................................

  • Arms ..............................................................................................................

  • Biceps ..................................................................................................

  • Triceps ................................................................................................

  • Forearm muscles ...............................................................................

  • Abdominals ..................................................................................................

  • Rectus abdominis ..............................................................................

  • Internal and external obliques .........................................................

  • Butt and Hips ...............................................................................................

  • Gluteus maximus ...............................................................................

  • Hip abductors ....................................................................................

  • Leg adductors ....................................................................................

  • Legs ...............................................................................................................

  • Quadriceps .........................................................................................

  • Hamstrings .........................................................................................

  • Gastrocnemius and soleus ...............................................................

  • Tibialis anterior .................................................................................

  • Chapter 13: Demystifying Strength Equipment.

  • Weight Machines .........................................................................................

  • The advantages of machines ...........................................................

  • The drawbacks of weight machines ................................................

  • Special tips for machines .................................................................

  • Free Weights .................................................................................................

  • The advantages of free weights .......................................................

  • The drawbacks of free weights ........................................................

  • Special tips for free weights .............................................................

  • A word about benches ......................................................................

  • Cable Pulleys ...............................................................................................

  • Tubes and Bands .........................................................................................

  • Your Body .....................................................................................................

  • Chapter 14: Designing a Strength-Training Program.

  • The Building Blocks of a Weight Workout ................................................

  • How many reps should I do? ............................................................

  • How much should I lift? ....................................................................

  • How do I know when I’m ready to lift more weight? .....................

  • How fast should I do my reps? .........................................................

  • How many sets should I do for each muscle group? ....................

  • How long should I rest between sets? ............................................

  • In what order should I do my exercises? ........................................

  • How many times a week do I need to lift weights? .......................

  • How often should I change my routine? .........................................

  • All about Abs ...............................................................................................

  • A Simple Functional Workout ....................................................................

  • Reading the exercise instructions ...................................................

  • Lifting weights the right way ...........................................................

  • A word about the exercises ..............................................................

  • The strength workout .......................................................................

  • Getting the Best of Both Worlds ................................ Part V: Cardio-Strength Workouts:

  • Chapter 15: Circuit Training for Fitness and Fun.

  • Setting Up Stations and Knowing Which Exercises to Do ......................

  • Arm-strengthening stations ..............................................................

  • Leg-strengthening stations ...............................................................

  • Abdomen, butt, and lower-back strength stations ........................

  • Moving through Sample Stations ..............................................................

  • Putting the Stations Together into a Circuit ............................................

  • Chapter 16: All about Yoga: Mind and Body.

  • Knowing Your Asana from Your Elbows ...................................................

  • Finding a Yoga Style That’s Right for You ................................................

  • Taking Yoga Classes ....................................................................................

  • A Yoga Routine ............................................................................................

  • Easy pose ............................................................................................

  • Forward bend .....................................................................................

  • Child’s pose ........................................................................................

  • Sage twist ............................................................................................

  • Cat pose ..............................................................................................

  • Triangle pose .....................................................................................

  • Sun salutation ....................................................................................

  • Chapter 17: Pilates: Sculpting and Strengthening.

  • Understanding How Pilates Works ............................................................

  • Finding a Class or Instructor .....................................................................

  • Looking at a Some Pilates Exercises .........................................................

  • Upper-abdominal curls .....................................................................

  • Bridge ..................................................................................................

  • Basic cat .............................................................................................

  • Part VI: Conquering the Gym (Even at Home) ............

  • Out of Your Gym. Chapter 18: Health-Club Primer: Getting the Most

  • Should You Join a Health Club? .................................................................

  • Three reasons to sign up ..................................................................

  • Three reasons to say, “No thanks” ..................................................

  • Knowing How to Judge a Gym ...................................................................

  • Location ..............................................................................................

  • Size ......................................................................................................

  • Cost .....................................................................................................

  • Equipment ..........................................................................................

  • Classes ................................................................................................

  • Members .............................................................................................

  • Staff .....................................................................................................

  • Cleanliness .........................................................................................

  • Hours ...................................................................................................

  • Extra amenities ..................................................................................

  • Braving the Gym Alone ...............................................................................

  • Health-Club Etiquette: The Unwritten Rules ............................................

  • Major no-nos ......................................................................................

  • Locker-room rules .............................................................................

  • A Classroom Code of Conduct ...................................................................

  • Chapter 19: Choosing an Exercise Class or DVD.

  • Why Take a Class? .......................................................................................

  • Getting through when you haven’t a clue ......................................

  • What to expect from your instructor ..............................................

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