Get Fit for the Games: Every Woman's Total Fitness Workout

Overview

With the London 2012 Olympics around the corner, even spectators are feeling the urge to get in shape. Geared especially for women, this official London 2012 book, written by a leading fitness journalist and featuring 70 exercises divided into three levels--Bronze, Silver, and Gold--offers everything from diet advice to exercise programs illustrated with step-by-step photographs. Whatever shape you're in now, Get Fit for the Games will help you...
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Overview

With the London 2012 Olympics around the corner, even spectators are feeling the urge to get in shape. Geared especially for women, this official London 2012 book, written by a leading fitness journalist and featuring 70 exercises divided into three levels--Bronze, Silver, and Gold--offers everything from diet advice to exercise programs illustrated with step-by-step photographs. Whatever shape you're in now, Get Fit for the Games will help you become stronger, healthier, and more physically confident.
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Product Details

  • ISBN-13: 9781847327253
  • Publisher: Carlton Books
  • Publication date: 3/6/2012
  • Pages: 224
  • Product dimensions: 5.90 (w) x 8.20 (h) x 0.70 (d)

Meet the Author

Peta Bee is an award-winning journalist with degrees in sports science and in nutrition She currently writes a weekly fitness column in the Times and is contributing editor of Women's Running magazine. In her youth, Peta competed internationally at athletics and now coaches a group of runners in her area. In 2003 Peta was voted Fitness Professional of the Year, and she won the Medical Journalists' Association's Freelance of the Year award in 2008.
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Table of Contents

Foreword Victoria Pendleton MBE 6

Introduction 8

How to use this book 10

Getting started safely 11

The basics 12

The basics - introduction 14

Aerobic fitness explained 16

Strength fitness explained 18

Stretching and flexibility explained 20

Muscle identification front of the body 22

Muscle identification back of the body 24

Clothing 26

Equipment 28

Assessing your fitness 30

Box press-up test 32

Abdominal hold 34

Chairless sit 36

Forward flexibility 37

Sit and reach 38

Training health checks 40

Shoulder extension 42

Crunch sit-up test 43

Step-up test 44

Assessing your fitness summary 46

Warming up and cooling down 48

Spinal rotation 50

Chest stretch 51

Side arm stretch 52

Arm swing 53

Knee raise 54

Standing quad stretch 55

Professional recovery techniques 56

Adductor stretch 58

Calf stretch 59

Waist twist 60

Triceps stretch 61

Stretching and flexibility 62

Full body stretch 64

Lying crossed gluteal stretch 66

Upper back stretch 68

Forearm and wrist stretch 70

Hamstring stretch 72

Five more ways exercise benefits body-and mind 74

Neck and shoulder stretch 76

Cat stretch 78

Back curl 80

Cobra stretch 81

Knee hug 82

Seated shoulder stretch 84

Forearm stretch 86

Lower back stretch 87

Hip flexor stretch 88

Stretching and flexibility - summary 90

Exercise programmes 92

Bronze workout introduction 94

Dumbbell curl 96

Twist 98

Wall press-up 100

Beginner lower back raise 102

Beginner calf raise 104

Beginner side leg lift 106

Leg raise 108

Five ways to improve your performance 110

Seated squat 112

Can opener 114

Beginner leg extension 116

Shoulder press 118

Beginner hamstring curl 120

Beginner crunch 121

Shoulder shrug 122

Single arm crunch 124

Bronze workout - summary 126

Silver workout introduction 128

Lunge 130

Box press-up 132

Inner thigh raise 134

Gluteal raise 136

Forward raise 138

Alternate bicep curl 140

Intermediate crunch 142

Reverse curl 144

How to make training more fun 146

Lower abdomen raise 148

Lateral raise 150

Bench step-up 152

Reverse fly 154

Intermediate lower back raise 156

Single leg squat 158

Single arm row 160

Silver workout - summary 162

Gold workout introduction 164

Power lunge 166

Bicycle move 168

Advanced crunch 170

Full press-up 172

Tricep dip 174

Plie squat 176

The plank 178

How to get the Olympic edge 180

Advanced calf raise 182

Advanced leg extension 184

Advanced hamstring curl 186

Advanced inner thigh raise 188

Outer thigh lift 190

Advanced gluteal lift 192

Bench pec fly 194

Gold workout-summary 196

The practicalities 198

Staying fit and healthy 200

Nutrition 204

Motivation 208

Eight ways to boost motivation 210

Troubleshooting 212

Glossary 216

What next? 218

Training guide 220

Index 222

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