Full Description
Tone up, burn calories, stay strong Weight Training For Dummies makes it easy to get started with weight training by offering trusted and straightforward guidance on the latest circuit and resistance training, and all-new information on the highly popular bodyweight and High Intensity Interval Training (HIIT). Whether you're working with dumbbells, free weight sets, or machines, you'll find out how to combine weight training with other exercise to properly strength train and get in the best shape of your life.
Along with aerobic exercise and flexibility, body weight training is an integral part of a complete physical activity program. But with all the different equipment and techniques available, getting started can feel overwhelming. Want to get pumped about weight training? Consider these facts: strength training, whether via free weights or a machine, builds muscle. And the more muscle you have, the higher your metabolism and the less prone you are to injuries—in and out of the gym. Plus, strength training promotes bone strength, which can significantly reduce your odds of developing osteoporosis. If that's not enough, strength training—unlike cardio workouts like running—reaps benefits almost immediately. So what are you waiting for? Weight Training For Dummies has everything you need to get started.
Provides examples and directions for powerful 20-minute weight training routines for the time challenged
Features advice to help you choose a weight training system that you enjoy and that fits into your lifestyle
Includes new coverage devoted to warm-ups and the hottest and most beneficial stretches
Introduces using weight training to address specific health or orthopedic conditions
Whether you're already in the gym several times a week or are just starting out with a fitness routine, Weight Training For Dummies shows you how to use free weights or weight machines to get results—fast.
Contents
Introduction 1
Part I: Getting Started with Weight Training 5
Chapter 1: Weight Training for Life 7
Chapter 2: The Principles of Training: Concepts and Terminology 13
Chapter 3: Testing Your Strength, Setting Goals, and Tracking Your Progress 27
Chapter 4: Weight-Training Tools and Equipment 39
Chapter 5: Safety First: Protecting Yourself and Preventing Injury 55
Part II: Gaining Weight-Training Wisdom 69
Chapter 6: Set ting Up Your Own Gym at Home 71
Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes 81
Chapter 8: Your Muscles and How to Use Them Properly 97
Part III: Tackling the Exercises 105
Chapter 9: Working Your Back 107
Chapter 10: Working Your Chest 129
Chapter 11: Working Your Shoulders 145
Chapter 12: Working Your Arms 161
Chapter 13: Working Your Abdominals 175
Chapter 14: Working Your Butt and Legs 187
Chapter 15: Weights for Core Strength 209
Chapter 16: Stretching: The Truth 223
Part IV: Setting Up Your Workout Programs 239
Chapter 17: Basic Workouts to Get Started 241
Chapter 18: 20-Minute Workouts for the Time Challenged 251
Chapter 19: Tackling More-Advanced Programs 261
Chapter 20: Workouts for the Family: New Moms, Moms-to-Be, Kids, and Teens 275
Chapter 21: Workouts for Baby Boomers and Beyond 297
Chapter 22: Adding Yoga and Pilates for Flexibility 309
Part V: The Part of Tens 321
Chapter 23: Ten (Or So) Ways to Use Exercise Bands to Tone and Tighten 323
Chapter 24: Ten (Or So) Ways to Have a Ball with Exercise Balls 335
Index 351
