Exercise Bible: The Definitive Guide to Total Body Health and Well-Being

Overview

The Exercise Bible offers comprehensive information on all types of exercise, whatever your exercise aims, fitness level, body type, available time, and budget. Complete with full-color photographs to take readers step-by-step through their routines, the book suggests sample workouts from 15 to 60 minutes long, answers questions about what type of training will work best for specific goals, and offers suggestions on how to fit exercise into a busy life.
Author Joanna Hall covers...
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Overview

The Exercise Bible offers comprehensive information on all types of exercise, whatever your exercise aims, fitness level, body type, available time, and budget. Complete with full-color photographs to take readers step-by-step through their routines, the book suggests sample workouts from 15 to 60 minutes long, answers questions about what type of training will work best for specific goals, and offers suggestions on how to fit exercise into a busy life.
Author Joanna Hall covers the three types of training--cardiovascular, resistance, and flexibility--necessary for whole body health, clearly explaining the benefit, the types of sports they involve, and how to use them for maximum effect. She also covers nutrition, offering daily menus, recipes, and advice on snacking and nutritional supplements. Hall encourages readers to get moving, regardless of age, without compromising commitments to family and work.
She also provides information on practical workouts, whole body health, eating for energy and getting active anywhere.
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Product Details

  • ISBN-13: 9781413247169
  • Publisher: Lyons Press, The
  • Publication date: 12/1/2003
  • Pages: 256
  • Product dimensions: 9.00 (w) x 10.00 (h) x 0.80 (d)

Meet the Author

JOANNA HALL is one of the leading fitness experts in England. She is the guest commentator on England's most popular morning show, hosting the popular "Drop Two Dress Sizes" challenge, and is a regular contributor to The Daily Mail. She lives in London.
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Table of Contents

Introduction 8
Chapter 1 Why exercise? 10
Ditch the "No pain, no gain" mantra 12
Body works 14
Warming up and cooling down 18
The 3 fitness components 20
You and your body shape 20
Motivation checklist 24
Your body checklist 25
Your physical IQ 26
Body composition 28
What do you want to achieve? 29
Chapter 2 Cardiovascular exercise 30
Types of cardiovascular exercise 32
The importance of cross-training 39
A question of intensity 40
Accumulating activity 43
Getting started 43
Cardiovascular programs 44
So you want to get fitter? 55
Race event preparation 56
Questions and answers 58
Chapter 3 Resistance exercise 60
What is resistance exercise? 62
A question of intensity 64
Getting started 65
Designing a resistance program 65
Equipment 66
Best body bits 67
The three essential osteoporosis-prevention exercises 88
Questions and answers 90
Chapter 4 Flexibility 92
Why you should stretch 94
Posture assessment 96
Stretching "dos" and "don'ts" 97
Techniques and workouts
T'ai chi ch'uan 105
Yoga 113
Pilates 122
Balance and stability 125
Individual muscle stretches 129
Chapter 5 Exercise and Lifestyle 136
Exercise for different stages of your life
Children 139
Pregnancy 145
Postnatal 150
Menopause 151
Osteoporosis 151
Keeping motivated 157
Exercise through the decades 161
Lifestyle challenges
Navigating your day 166
Lack of sleep 170
Stress 170
One-hit wonders 171
Lifestyle workouts 174
Chapter 6 Foods and fluids 206
Your nutrition IQ 208
Calories and energy 212
Fresh, frozen, or canned? 213
Good eating habits 213
Major food groups 214
Glycemic index carbohydrates 216
Vitamins and minerals 216
Sports nutrition 217
Snacking on the run 218
Hydration 219
Menu ideas 222
Recipes 224
Questions and answers 230
Useful information 232
The human body 234
Clothing 236
Sample studio timetable 238
12-month activity plan 240
Calorie tables 242
Glycemic index tables 245
Vitamins and minerals 248
Glamorous gym locations 250
Workouts for free 251
Index 252
Acknowledgments 255
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