Fitness for Dummies

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Confused by mixed messages surrounding diet and exercise? Don't sweat it! This is your essential get-fit guide, covering state-of-the-art fitness techniques, equipment, programs, and health clubs in a practical, friendly way. With expert guidance in proper nutrition and staying active for all ages, it's your key to a slim, trim new you!
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Overview

Confused by mixed messages surrounding diet and exercise? Don't sweat it! This is your essential get-fit guide, covering state-of-the-art fitness techniques, equipment, programs, and health clubs in a practical, friendly way. With expert guidance in proper nutrition and staying active for all ages, it's your key to a slim, trim new you!
Read More Show Less

Product Details

  • ISBN-13: 9780764578519
  • Publisher: Wiley
  • Publication date: 3/21/2005
  • Series: For Dummies Series
  • Edition number: 3
  • Pages: 432
  • Product dimensions: 9.18 (w) x 7.36 (h) x 0.35 (d)

Meet the Author

Suzanne Schlosberg and Liz Neporent are fitness experts who write frequently for newspapers and magazines. Together, they cowrote Weight Training For Dummies®.
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Table of Contents

Introduction 1
About This Book 1
Conventions Used in This Book 2
Foolish Assumptions 2
How This Book Is Organized 3
Icons Used in This Book 6
Where to Go from Here 6
Part I Getting Your Butt off the Couch 7
Chapter 1 Fitness 101: Getting the Scoop 9
Yes, This Class Has Tests 9
Choosing Your Weapon 10
Stretching Your Mind (and Body) 11
What Are You Eating? 12
At Home or at the Gym - Choosing What's Best for You 12
Special Exercises for Special People 13
Chapter 2 Testing Your Fitness 15
What's Your Health History? 16
What's Your Heart Rate? 17
What's Your Blood Pressure? 17
How Fit Is Your Heart? 18
How Much of You Is Fat? 19
How Strong Are You? 25
How Flexible Are You? 28
Your Fitness Test Results 31
Chapter 3 Establishing Your Plan of Attack 33
Setting Goals 33
Finding Ways to Reward Yourself 36
Writing Everything Down 36
Making Exercise a Habit 40
Chapter 4 Hiring a Trainer 45
Five Smart Reasons to Hire a Trainer 45
Weeding Out the Poseurs 46
Knowing a Quality Trainer When You See One 53
Getting the Most out of Your First Training Session 54
Being the Best Client You Can Be 55
Part II Enjoying Total-Body Health: Eating Well and Staying Injury-Free 57
Chapter 5 This Doesn't Have to Happen to You: Avoiding Common Injuries 59
Taking Care of Common Injuries 59
RICE, RICE Baby 67
Chapter 6 The Scoop on Stretching 69
Why You Need to Stretch 69
Before, After, During? Knowing When to Stretch 70
Following a Few Rules of Stretching 71
A Simple Stretching Routine 71
Finding Alternative Ways to Stretch 79
Chapter 7 Nutrition Basics 85
Control Your Calories 86
Get the Skinny on Fat 87
Choose Your Carbs Carefully 89
Get Enough Protein, but Don't Fall for High-Protein Propaganda 91
Analyze Your Eating Habits 92
Follow a Food Pyramid 93
Fuel Up for Your Workouts 97
Drink Lots and Lots of Fluids 99
Don't Waste Money on Useless Supplements 101
Part III Getting to the Heart of the Matter 103
Chapter 8 Cardio Crash Course 105
Two Cardio Rules That You Can't Break 105
How Hard Do You Need to Push? 108
How Much Do You Need to Do? 115
Following a Cardio Plan for Good Health 116
Following a Cardio Plan for Weight Loss 117
Following a Cardio Plan to Maximize Your Fitness 121
Giving It a Rest 124
Chapter 9 Using Cardio Machines 127
Can You Trust Those Calorie Counters? 128
Combating Boredom on Aerobic Machines 129
Exercising in the Great Indoors 132
Chapter 10 Exercising Outdoors 147
Walking 147
Running 149
Bicycling: Road and Mountain 151
In-Line Skating 154
Swimming 156
Snowshoeing 158
Part IV Lift and Curl: Building a Stronger Bod with Weights 161
Chapter 11 Why You've Gotta Lift Weights 163
Five Important Reasons to Pick Up a Dumbbell 163
Building Muscle: Myths and Reality 166
Chapter 12 Your Muscles: Love 'Em or Lose 'Em 171
Shoulders 174
Back 176
Chest (the Pectorals) 179
Arms 180
Abdominals 183
Butt and Hips 185
Legs 188
Chapter 13 Demystifying Strength Equipment 191
Weight Machines 191
Free Weights 196
Cable Pulleys 201
Tubes and Bands 202
Your Body 203
Chapter 14 Designing a Strength-Training Program 205
The Building Blocks of a Weight Workout 205
All about Abs 213
A Simple Functional Workout 214
Part V Cardio-Strength Workouts: Getting the Best of Both Worlds 237
Chapter 15 Circuit Training for Fitness and Fun 239
Setting Up Stations and Knowing Which Exercises to Do 239
Moving through Sample Stations 246
Putting the Stations Together into a Circuit 247
Chapter 16 All about Yoga: Mind and Body 249
Knowing Your Asana from Your Elbows 249
Finding a Yoga Style That's Right for You 250
Taking Yoga Classes 251
A Yoga Routine 252
Chapter 17 Pilates: Sculpting and Strengthening 259
Understanding How Pilates Works 259
Finding a Class or Instructor 260
Looking at a Some Pilates Exercises 262
Part VI Conquering the Gym (Even at Home) 265
Chapter 18 Health-Club Primer: Getting the Most Out of Your Gym 267
Should You Join a Health Club? 268
Knowing How to Judge a Gym 269
Braving the Gym Alone 276
Health-Club Etiquette: The Unwritten Rules 278
A Classroom Code of Conduct 282
Chapter 19 Choosing an Exercise Class or DVD 283
Why Take a Class? 284
Choosing from Among All the Exercise DVDs 294
Chapter 20 Designing a Home Gym 303
Planning Your Exercise Space 303
Equipment Shopping Tips 305
Investing in Cardio Equipment 307
Buying Strength Equipment 316
Considering Flexibility Gadgets 324
Part VII Exercising for All Ages and Stages 327
Chapter 21 Fit Pregnancy: Exercising for Two 329
Understanding the Benefits of a Fit Pregnancy 330
Working with Your Healthcare Provider 331
Great Activities to Consider During Pregnancy 332
Monitoring Your Prenatal Workout Routine 335
Keep Exercising after the Baby Arrives 338
Chapter 22 Kids, Tweens, and Teens: Fun Activities for the Whole Family 339
Getting Your Toddler Outdoors 340
Finding Time with Your Preteen 342
Connecting with Your Teenager 344
Chapter 23 Staying Active as You Age 347
Keeping Yourself Young with Exercise 347
Knowing Where to Begin 348
Staying Safe 351
Part VIII The Part of Tens 353
Chapter 24 Ten Great Reasons to Break a Sweat 355
You Reduce Your Risk of Medical Problems 356
You Can Control Your Weight 359
You Improve Your Looks 360
You Gain Psychological Benefits 360
You Enjoy Social Benefits 361
You Improve Your On-the-Job Performance 362
Your Family Benefits 362
You Satisfy Your Competitive Urges 363
You Have Fun 364
You Enjoy Life More 364
Chapter 25 Ten Great Fitness Investments under $100 367
A Water Bottle 367
A Good Pair of Socks 368
Stretching Mat 368
Weightlifting Gloves 369
A Workout Log 369
PlateMates 370
A Gym Bag 370
A Heart-Rate Monitor 371
A Personal Training Appointment 371
A Massage 372
Chapter 26 Ten Fitness Rip-Offs 373
Anti-Cellulite Products 374
Metabolism Boosters 374
Fat Blockers 375
Effortless Exercisers 375
Electronic Muscle Stimulation Machines 375
Spot-Reducing Gadgets 376
Weight-Loss Clothing 376
Four-Minute Workouts 377
Gym Cardio Machine Knockoffs 377
Hand Weights 378
Chapter 27 Ten Ways to Stay Motivated 379
Train for an Event 379
Keep Your Goals in Plain Sight 380
Work Out with a Club or a Team 380
Work Out with a Buddy 381
Join an Internet Fitness Community 381
Test Your Fitness Regularly 382
Mix Up Your Workouts 382
Dress the Part 383
Keep Yourself Entertained 383
Read Success Stories 384
Appendix Educating Yourself 385
Sifting Through Scientific Research 385
Look for context 386
Consider the source 386
Don't assume cause and effect 387
Look for comparison groups 387
Do some math 387
Notice the length of the study 388
Pay attention to the number of subjects 388
Don't make too much of animal studies 388
Recognize that people lie in surveys 388
Fitness Magazines 389
Check out specialty magazines 389
Beware of sensational headlines 389
Know that advertisers influence editorial copy 390
Newspapers 390
The Internet 391
Index 393
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Customer Reviews

Average Rating 3.5
( 6 )
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Sort by: Showing all of 6 Customer Reviews
  • Anonymous

    Posted May 19, 2007

    I REALLY LOST WEIGHT!!!!!

    I tried this and i lot 101 punds by following the tips.I weighed 400 pounds but now i weigh 299. Love this book.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted March 7, 2001

    Lives up to its Name of Fitness for Dummies

    A pure fitness novice may find this book useful as it truly lives up to its name of Fitness for Dummies. If you paid any attention during your high school or college PE courses or were active in any sport, you likely already know 60-90 percent of the information in this book. As a matter of fairness, I listened to the audio version, which appears to have left out several chapters that looked more interesting. Nevertheless, this book is only for the pure fitness novice, or perhaps, older Americans who would like to begin a fitness program after decades of inactivity. It also has a slight female slant--though not enough to deter males from reading it. I do believe the information to be accurate and helpful to the ultimate beginner.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted January 14, 2013

    No text was provided for this review.

  • Anonymous

    Posted April 10, 2010

    No text was provided for this review.

  • Anonymous

    Posted March 31, 2012

    No text was provided for this review.

  • Anonymous

    Posted October 3, 2010

    No text was provided for this review.

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