Fitness for Dummies (For Dummies (Health & Fitness)) (4TH)

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Fitness for Dummies (For Dummies (Health & Fitness)) (4TH)

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  • 製本 Paperback:紙装版/ペーパーバック版/ページ数 412 p.
  • 言語 ENG
  • 商品コード 9780470767597
  • DDC分類 613.71

Full Description


The latest and greatest in getting fit and staying that way! Fitness For Dummies, 4th Edition, provides the latest information and advice for properly shaping, conditioning, and strengthening your body to enhance overall fitness and health. With the help of fitness professionals Suzanne Schlosberg and Liz Neporent, you'll learn to set and achieve realistic fitness goals without expensive fitness club fees!* Achieve motivation and social support from social networking sites such as Twitter and Facebook * Take advantage of digital resources such as e-exercising programs, video instructors, digital training systems, apps, and more * Gives you the latest tips and methods to test your own fitness level, set realistic goals, stick with your program, and get great results * Shows you how to spot where fat is sneaking into your diet * Get the most out of high-tech exercise machines and equipment, plus tips for using dumbbells or a simple jump rope to achieve results * Offers step-by-step instructions on creating a home gym on a budget Featuring all-new informative fitness photos and illustrations, this revised edition of Fitness For Dummies is all you need to get on track to a healthy new body!

Table of Contents

Introduction                                       1  (8)
About This Book 1 (1)
Conventions Used in This Book 2 (1)
What You're Not to Read 3 (1)
Foolish Assumptions 3 (1)
How This Book Is Organized 3 (3)
Part I: Getting Your Butt off the Couch 4 (1)
Part II: Going Cardio 4 (1)
Part III: Building Muscle and Strengthening 4 (1)
Bone
Part IV: Limbering Up with Flexibility, 5 (1)
Balance, and Mind-Body Exercise
Part V: Getting Fit in Health Clubs and 5 (1)
Home Gyms
Part VI: Exercising for All Ages and Stages 5 (1)
Part VII: The Part of Tens 6 (1)
Icons Used in This Book 6 (1)
Where to Go from Here 7 (2)
Part I Getting Your Butt off the Couch 9 (68)
Chapter 1 Establishing Your Plan of Attack 11 (10)
Understanding What Fitness Means 11 (2)
Setting Goals and Tracking Your Progress 13 (4)
Assessing your current fitness level 13 (1)
(yes, this class has tests)
Setting multiple goals and rewards 13 (2)
Putting it in writing 15 (2)
Selecting Exercises That Are Right for You 17 (1)
Staying Motivated to Make Exercise a Habit 17 (4)
Getting inspiration from others 18 (1)
Training for an event 19 (1)
Keeping it interesting 19 (1)
Dressing the part 19 (1)
Staying realistic 20 (1)
Chapter 2 Testing Your Fitness 21 (20)
Reviewing Your Health History 21 (2)
Talking to a tester at the gym 22 (1)
Assessing your health history yourself 22 (1)
Vital Signs: Following Your Heart 23 (3)
Determining your resting heart rate 23 (1)
Knowing your blood pressure 24 (1)
Discovering how fit your heart is 25 (1)
Estimating Your Body-Fat Percentage 26 (5)
Getting the lowdown on fat measurements 26 (1)
Measuring body fat 27 (4)
Measuring Your Strength 31 (4)
Measuring your upper-body strength 32 (1)
Testing your core strength 33 (1)
Measuring your lower-body strength 34 (1)
Stretchy Stuff: Checking Your Flexibility 35 (3)
Checks and Balances: Standing on One Foot 38 (1)
Recording Your Fitness Test Results 38 (2)
Making Sense of Your Test Results 40 (1)
Chapter 3 Watching What You Eat: Nutrition 41 (12)
Basics
Keeping an Eye on How Much You Eat 42 (2)
Deciding What's for Dinner: Food, Real Food 44 (1)
Figuring Out Fat, Carbs, and Protein 45 (3)
Getting the real deal on fat 45 (1)
Choosing your carbs carefully 46 (2)
Avoiding high-protein propaganda 48 (1)
Getting the Scoop on Supplements 48 (1)
Fueling Up 49 (2)
Timing your meals 49 (1)
Eating before you work out 50 (1)
Snacking during your workout 50 (1)
Refueling after your workout 50 (1)
Drinking Plenty of Fluids 51 (2)
Chapter 4 Educating Yourself 53 (10)
Judging Fitness Media Reports 54 (5)
Starting with reliable publications 54 (1)
Watching out for sensational headlines 55 (1)
Considering credentials and biases 56 (1)
Making sure there's a source 56 (1)
Remembering that advertisers can 57 (1)
influence content
Being wary of celebrity endorsements 58 (1)
Putting limited stock in personal stories 58 (1)
Asking whether a study is newsworthy 58 (1)
Watching for outdated information 59 (1)
Evaluating Scientific Research 59 (3)
Paying attention to the experiment 59 (1)
Noting that results can be manipulated 60 (1)
Checking the math 61 (1)
Not assuming cause and effect 61 (1)
Putting a study in context 61 (1)
Trusting Credible Coverage 62 (1)
Chapter 5 This Doesn't Have to Happen to You: 63 (14)
Avoiding Common Injuries
Reducing Your Risk of Injury 64 (1)
Recognizing When You're Injured 65 (1)
Identifying Common Exercise Injuries and 65 (10)
Ways to Avoid Them
Inside information: Surveying injuries to 66 (3)
muscles, bone, and more
Looking at injuries by body part 69 (6)
Treating Sports Injuries with RICE, RICE, 75 (2)
Baby
Part II Going Cardio 77 (60)
Chapter 6 Cardio Crash Course: Getting the 79 (12)
Right Intensity
Comparing Aerobic and Anaerobic Exercise 80 (1)
Understanding the Importance of Warming Up 81 (1)
and Cooling Down
Warming up 81 (1)
Cooling down 82 (1)
Using Simple Methods to Gauge Your Level of 82 (2)
Effort
The talk test 83 (1)
Perceived exertion 83 (1)
Measuring Your Heart Rate 84 (7)
Looking at what heart rate tells you 84 (2)
Understanding your target zone 86 (1)
Finding your maximum and target heart 86 (2)
rates
Measuring your pulse 88 (3)
Chapter 7 Creating a Cardio Program 91 (18)
Following a Cardio Plan 92 (5)
Doing cardio for good health 92 (1)
Doing cardio for weight loss 93 (3)
Doing cardio to maximize your fitness 96 (1)
Fun Ways to Dial Up Your Fitness and Burn 97 (4)
More Calories
Interval training 98 (1)
Uphill battles 99 (1)
Tempo workouts 100(1)
Lifestyle movement 100(1)
Putting It All Together: Sample 6-Week 101(3)
Exercise Programs
Sample beginner program 101(1)
Sample intermediate program 102(2)
Estimating How Many Calories You're Burning 104(2)
Knowing When to Give It a Rest 106(3)
Chapter 8 Using Cardio Machines 109(14)
Treadmill 110(2)
Who will like it 111(1)
Why the treadmill may not be your thing 111(1)
Treadmill user tips 111(1)
Elliptical Trainer 112(2)
Who will like it 113(1)
Why the elliptical may not be your thing 114(1)
Elliptical-trainer user tips 114(1)
Stationary Bicycle 114(3)
Who will like it 115(1)
Why the bike may not be your thing 115(1)
Stationary-bike user tips 116(1)
Stair-Climber 117(2)
Who will like it 118(1)
Why the stair-climber may not be your 118(1)
thing
Stair-climber user tips 118(1)
Rowing Machine 119(4)
Who will like it 120(1)
Why the rower may not be your thing 120(1)
Rowing-machine user tips 120(3)
Chapter 9 Exercising Outdoors 123(14)
Walking 123(2)
Essential walking gear 124(1)
Walking with good form 124(1)
Walking tips for rookies 125(1)
Running 125(3)
Essential running gear 126(1)
Running with good form 127(1)
Running tips for rookies 128(1)
Bicycling 128(3)
Essential cycling gear 129(1)
Cycling with good form 130(1)
Cycling tips for rookies 130(1)
In-Line Skating 131(2)
Essential skating gear 132(1)
Skating the right way 132(1)
Skating tips for rookies 132(1)
Exercising in Water 133(6)
Essential water exercise gear 134(1)
Swimming with good form 134(1)
Swimming tips for rookies 135(2)
Part III Building Muscle and Strengthening Bone 137(86)
Chapter 10 Why You've Gotta Lift Weights 139(10)
Considering Five Important Reasons to Pick 139(4)
Up a Dumbbell
Staying strong for everyday life 140(1)
Keeping your bones healthy 140(1)
Preventing injuries 141(1)
Looking better 142(1)
Speeding up your metabolism 142(1)
Building Muscle: Myths and Reality 143(6)
Looking at questions of strength 143(2)
Wondering about body shape 145(1)
Asking about fat versus muscle 146(3)
Chapter 11 Your Muscles: Love 'Em or Lose 'Em 149(22)
Seeing the Big Picture 150(3)
Looking Over Your Shoulders 153(2)
Deltoids 153(1)
Rotator cuff 154(1)
Getting Your Back 155(3)
Trapezius 155(1)
Latissimus dorsi 156(1)
Rhomboids 157(1)
Erector spinae 157(1)
Checking Out Your Chest (Pectorals) 158(2)
Taking Up Arms 160(2)
Biceps 160(1)
Triceps 161(1)
Forearm muscles 162(1)
Getting a Core Understanding of the 162(3)
Abdominals
Rectus abdominis and company 163(1)
Internal and external obliques 164(1)
Bringing Up the Butt and Hips 165(2)
Gluteus maximus 165(1)
Hip abductors 166(1)
Leg adductors 166(1)
Looking at Your Legs 167(4)
Quadriceps 167(1)
Hamstrings 168(1)
Gastrocnemius and soleus 168(1)
Tibialis anterior 169(2)
Chapter 12 Demystifying Strength Equipment 171(22)
Using Weight Machines 171(6)
What's new in weight machines 172(1)
The advantages of traditional weight 173(1)
machines
The drawbacks of traditional weight 174(1)
machines
Special tips for using weight machines 175(2)
Cutting Loose with Free Weights 177(5)
The advantages of free weights 179(1)
The drawbacks of free weights 179(1)
Special tips for using free weights 180(2)
Using benches with free weights 182(1)
Pulling Your Weight with Cable Pulleys 182(2)
The advantages and disadvantages of cable 183(1)
pulleys
Special tips for using cable pulleys 183(1)
Getting into the Swing of Things with 184(2)
Kettlebells
The advantages of kettlebells 185(1)
The drawbacks of kettlebells 186(1)
Special tips for using kettlebells 186(1)
Stretching Your Routine with Tubes and Bands 186(2)
The advantages of tubes and bands 186(1)
The drawbacks of tubes and bands 187(1)
Special tips for using tubes and bands 188(1)
Training with Weighted Balls 188(3)
The advantages of medicine balls 188(1)
The drawbacks of medicine balls 189(1)
Special tips for using medicine balls 189(2)
Relying on Your Body as Strength Equipment 191(2)
The advantages of using your body weight 191(1)
The drawbacks of using your body weight 191(1)
Special tips for using your body weight 192(1)
Chapter 13 Designing a Strength-Training 193(30)
Program
The Building Blocks of a Strength-Training 194(8)
Workout
Choosing your weight 194(1)
Planning your workout 195(3)
Considering time and speed 198(1)
Setting up and changing your routine 198(2)
Considering your core 200(2)
Lifting Safely and Effectively 202(2)
Lifting weights the right way 202(2)
Making sense of the instructions 204(1)
Following a Simple Total-Body Workout 204(21)
Squat 205(2)
One-Legged Squat 207(2)
One-Arm Dumbbell Row 209(2)
Dumbbell Chest Press 211(1)
Dumbbell Shoulder Press 212(1)
Back Delt Fly 213(2)
Dumbbell Biceps Curl 215(2)
Triceps Kickback 217(2)
The Plank 219(2)
Opposite Extension 221(2)
Part IV Limbering Up with Flexibility, Balance, 223(56)
and Mind-Body Exercise
Chapter 14 Flexibility Training: Getting the 225(18)
Scoop on Stretching
Understanding Why You Need to Stretch 225(2)
Deciding When to Stretch 227(1)
Exploring Stretching Techniques 228(1)
Still Life: Doing Static Stretching 229(9)
Following a few rules of static stretching 230(1)
Trying a simple static stretching routine 231(7)
Trying Alternative Stretches 238(5)
Testing out Active Isolated stretches 238(3)
Doing the PNF Hamstring Stretch 241(2)
Chapter 15 Finding Your Balance 243(10)
Balance: Use It or Lose It 243(1)
Evaluating Your Balance 244(2)
Taking four simple tests 244(1)
Interpreting your test results 245(1)
Trying Nifty Tools for Training Your Balance 246(1)
Doing Four Balance Exercises 247(6)
Sit to Stand 248(1)
Hopping 249(1)
Balance-Beam Walk 249(1)
Pick-Ups 250(3)
Chapter 16 All about Yoga 253(14)
Understanding Yoga: Knowing Your Asana from 254(1)
Your Elbows
Looking at What Yoga Can Do for Your Body 254(1)
Finding a Yoga Style That's Right for You 255(1)
Getting Started 256(3)
Taking yoga classes 257(1)
Looking at yoga equipment and clothing 258(1)
Following yoga tips for beginners 258(1)
Trying a Yoga Routine 259(8)
Downward-Facing Dog 259(1)
Forward Bend 260(2)
Child's Pose 262(1)
Modified Sage Twist 262(1)
Cat Pose 263(1)
Triangle Pose 264(1)
Sun Salutation 265(2)
Chapter 17 Getting the Lowdown on Pilates 267(12)
Understanding Pilates 267(2)
How Pilates works 268(1)
How Pilates benefits even beginners 268(1)
Fitting Pilates into Your Workout Program 269(1)
Exploring Your Pilates Workout Options 269(4)
Two ways to practice Pilates: Choosing 270(1)
your type of workout
Finding a qualified Pilates instructor 271(1)
Doing Pilates at home 272(1)
Performing Some Pilates Exercises 273(8)
The Hundred 273(2)
Rolling Like a Ball 275(1)
Single Leg Pull 276(1)
Spinal Stretch Forward 277(2)
Part V Getting Fit in Health Clubs and Home Gyms 279(70)
Chapter 18 Choosing and Using a Gym 281(16)
Should You Join a Health Club? 281(2)
Four reasons to sign up 282(1)
Four reasons to say, "No thanks" 283(1)
Knowing How to Judge a Gym 283(8)
Location and hours 284(1)
Size 284(1)
Cost 285(1)
Equipment 286(1)
Group exercise classes 287(1)
Staff 287(1)
Members 288(1)
Cleanliness 289(1)
Extra amenities 289(1)
Eco-friendliness 290(1)
Braving the Gym for the First Time 291(3)
Packing the perfect gym bag 291(1)
Making yourself more comfortable 292(2)
Health-Club Etiquette: The Unwritten Rules 294(3)
The must-do's 294(1)
Major no-no's 295(1)
Locker-room rules 296(1)
Chapter 19 Designing Your Home Gym 297(24)
Planning Your Exercise Space 298(2)
Looking at the big picture: What you want 298(1)
to work on
Choosing an inviting spot for your 298(1)
equipment
Taking careful measurements 299(1)
Thinking about flooring 299(1)
Equipment Shopping Tips 300(3)
Shopping around 300(1)
Taking a test drive 301(1)
Looking for safety features 302(1)
Asking for a discount 302(1)
Checking out warranty and service plans 302(1)
Investing in Cardio Equipment 303(9)
Two cardiovascular bargains 303(2)
Treadmills 305(1)
Incline trainers 306(1)
Elliptical trainers 307(1)
Stationary bikes 308(2)
Rowing machines 310(1)
Stair-climbers 310(2)
Buying Strength Equipment 312(7)
Exercise bands and tubes 312(1)
Free weights 313(2)
Weight benches 315(1)
Multi-gyms 316(3)
Considering Flexibility Helpers 319(2)
Chapter 20 Hiring a Trainer 321(14)
Five Smart Reasons to Hire a Trainer 321(2)
Weeding Out the Poseurs 323(5)
Certification 323(3)
University degrees 326(1)
Experience 326(1)
Liability insurance 326(1)
Appropriate trainer fees 327(1)
Digging Deeper: Making Sure the Trainer You 328(3)
Choose Is Right for You
Narrowing down your choices 328(2)
Evaluating your trainer 330(1)
Getting the Most out of Your First Training 331(1)
Session
Being the Best Client You Can Be 332(3)
Chapter 21 Choosing an Exercise Class or 335(14)
Digital Workout
Getting Through When You Haven't a Clue: 336(8)
Taking an Exercise Class
Signing up 336(1)
Knowing what to expect from a live 336(1)
instructor
Getting the most out of your classes 337(1)
Considering popular classes 338(6)
Working Out with an On-Screen Instructor 344(7)
DVDs 346(1)
Streaming and digital downloads 346(1)
On-demand TV and ExerciseTV 347(1)
Podcasts and YouTube 347(1)
Video games 348(1)
Part VI Exercising for All Ages and Stages 349(30)
Chapter 22 Fit Pregnancy: Exercising for Two 351(14)
Understanding the Benefits of an Active 352(1)
Pregnancy
Working with Healthcare Providers and 353(1)
Trainers
Great Activities to Consider during 354(5)
Pregnancy
Walking this way 354(1)
Getting into the swim of things 355(1)
Taking prenatal exercise classes 356(1)
Trying prenatal yoga and Pilates 357(1)
Lifting weights 357(1)
Putting a prenatal spin on studio cycling 358(1)
Using Wii Fit, online videos, and other 359(1)
media
Avoiding Risky Exercises 359(1)
Overcoming the Obstacles to Prenatal 360(2)
Exercise
Monitoring Your Prenatal Workout Routine: 362(1)
Watching for Danger Signs
Exercising After the Baby Arrives 363(2)
Chapter 23 Getting Kids Fit 365(8)
Looking at How Exercise Helps Your Child 365(2)
Getting Your Kids Moving 367(3)
Engaging the toddler and preschool set 367(1)
Motivating school-age kids to move 368(2)
Getting Kids to Eat Their Peas 370(3)
Chapter 24 Staying Active as You Age 373(6)
Getting a Late Start: How to Begin 373(3)
Seeing your doctor for a checkup 374(1)
Starting cardio exercise 374(1)
Pumping some iron 374(1)
Working on your flexibility and balance 375(1)
Adjusting Your Program if You're an 376(3)
Experienced Older Athlete
Part VII The Part of Tens 379(16)
Chapter 25 Ten Great Reasons to Break a Sweat 381(8)
You're Less Prone to Illness 381(1)
You Keep Your Weight in Check 382(1)
You Look Marvelous 382(1)
You're Less Prone to Injuries and Aches 383(1)
You Feel Happier, Calmer, and Better about 384(1)
Yourself
You Enjoy Camaraderie 385(1)
You Perform Better at Work and at Home 385(1)
Your Family Benefits 386(1)
You Feel Younger and Enjoy Life More 387(1)
You Do Good for Others and the Earth 388(1)
Chapter 26 Ten Fantastic Fitness Investments 389(6)
A Heart-Rate Monitor 389(1)
A Digital Tracker or Pedometer 390(1)
A Hydration System 390(1)
A Stretching or Sticky Mat 391(1)
A Physioball 391(1)
A Workout Log 392(1)
An MP3 Player or iPhone 392(1)
Exertainment 393(1)
A Personal Trainer 394(1)
A Massage 394(1)
Index 395