398 Fitness For Dummies, 3rd Edition
exercise DVDs (continued)
sneak previews, 297–298
specialty, 300
strength training, 299
stretching exercises, 300
where to buy, 298–299
yoga, 300
Exercising Through Your Pregnancy
(James Clapp), 330
exhaustion, nutrition and, 87
external and internal obliques, 185
external and internal rotation, total-body
workouts, 226–228- F •
family togetherness, exercise benefits, 362
Fartlek (speed play), maximum fitness, 123
fat blockers, rip-offs, 375
fat, nutrition basics
healthy amounts, 88–89
saturated fat, 87
trans fat, 88
unsaturated fat, 88
fatigue, overdone pregnancy exercises, 336
fetal movement, nonexistent, overdone
pregnancy exercises, 338
Feuerstein, Georg (Yoga For Dummies), 253
fiber, nutrition basics, 89–90
Fit Pregnancy For Dummies(Catherine Cram),
13, 330
Fit Pregnancymagazine, 330
Fitness Jumpsite Web site, 381
Fitnessmagazine, success stories, 384
fitness plans
commitment to exercise, 40–43
documentation, 36–40
goal setting, 33–37
reward systems, 36
trainers, hiring, 46
weight loss, 117–118
workout logs, 38–40
fitness tests
blood pressure, 17–18
body-fat percentage, 19–23
flexibility, 28–31
heart-disease risks, 16
heart rates, 17
maximal tests, 18
professional testing, 15
pulse rates, 17
questionnaires, 16
regulating, 382
result sheets, 31–32
strength measurements, 25–28
submaximal tests, 18
timing considerations, 18–19
Fitness Wholesale Web site, 298
flared-heel shoes, 60
flexibility
fitness testing, 28–31
health and fitness history evaluation, 10
lower-back, 29
sit-and-reach tests, 29
thighs, 29
floor plans, home gyms, 305
fluid intake, nutrition basics, 98 –101
food pyramids
Harvard’s School of Public Health model, 96
Mediterranean Diet Pyramid, 95–96
USDA Food Guide Pyramid, 93–95
foot pedals, stair-climbers, 141
forearm muscles, 182–183
forward bend, yoga, 253–254
four-minute workouts, rip-offs, 377
fractures, avoiding, 63
free weights. See alsoweight lifting; weight
machines
advantages of, 199
barbells, 196
disadvantages of, 199
dumbbells, 196
home gyms, 318–321
long bars, 197
Olympic bars, 197, 321
safety techniques, 199–200
spotting techniques, 198
weight plates, 197
work benches, 200–201
Friedrich, Cathe (exercise instruction),
300–301
friends, workout groups, 380–381
fruit, low-carb eating, 90- G •
Gasper, Gay (exercise instruction), 301
gastrocnemius muscle structure, 189–190
Gaylord, Lisa (exercise instruction), 301
gear and equipment
exercise clothing considerations, 383
exercise commitments, 41–43