Complete Idiot's Guide to Fitness. Руководство по фитнессу для начинающих [2000]

Parti: Start Smart
1
The Name of the Game Is Goals
Setting realistic goals is the first step toward fitness.
2
Laying the Groundwork
A fitness assessment helps you know where you are now.
3
Drawing Up a Fitness Plan
Making a plan you can live with will help you succeed.
4
Using All the Help You Can Get
A gym, videos, and exercise buddies can help you stick to your plan.
5
Rules of the Fitness Road
Basics for every workout begin with a warm-up and end with a cool-down.

Part 2: Strengthen and Tone Your Body
б 67
Time Up That Muscle Machine
Leam about muscles and how to strengthen and tone them.
SI
Making Weight Training Work for You
Planning a weight-training program with machines or free weights.
97
Iron-Free Resistance Training
Building strength and toning muscles without using weights.
9 ill
Other Paths to Stretching and Toning
Exploring yoga, tai chi. Pilates, and other disciplines from many
cultures.
10 129
Trainers' Tips and Tricks
Personal trainers' hints on fine-tuning your fitness program.

Part 3: Get Your Heart Pumping 139
141
11
Machines to Get Your Body Humming
The scoop on treadmills, exercise bikes, stairsteppers, and other
aerobic apparatus.
12 153
Your Heart Will Love Aerobic Exercise
What cardio conditioning can do for your health and fitness.
13 165
Footwork Plain and Fancy
Walking and running are excellent for aerobic fitness.
14
More Great Moves
Swimming, jumping rope, in-line skating, and other heart-pumping 1S1
activities.
15 197
Specialized Aerobics Programs
Aerobics and dance classes for all tastes and levels of fitness.
Part 4: Fitness Is More Than Just Working Out 217
16 219
Where to Work Out
How to join a gym, set one up at home, or work out when you fravel.
17
Fight Your Way to Fitness
Shaping up with aerobic kickboxing and other martial arts disciplines.
IS
Playing Your Way to Fitness
Staying in shape with an active lifestyle.
19
Weave Workouts into Your Life
Housework, yardwork, and other day-to-day activities can keep you
fit.
20
You Are What You Eat
A sound, balanced diet will help you stay healthy and trim.
Part 5: Other Essential Tips to Keep You Fit
21
A Primer on Gyms
Types of public and private fitness facilities and what you'll find there.
22
When You've Hit the Workout Wall
How to get going when you don't feel like exercising.
23 305
Shape-Up Shopping List
What you need and what you'll want for your fitness program.
24 317
Special Situations
Tips for expectant mothers, people with special needs, post-operative
patients, and seniors.
25 331
Injury Alert
What to do if you get hurt.
26 345
Stress-Busters
Relaxation tips to help manage sness.
Appendixes
A 355
Resources
В 359
Glossary