Fitness For Dummies

Suzanne Schlosberg is a fitness writer whose work has appeared in Shape, Health, Fit Pregnancy, Ladies' Home Journal, and other magazines. Liz Neporent is a health and fitness expert and correspondent for ABC National News. She is a frequent contributor to Shape, Self, and Fitness magazines.

"Importantly, Fitness for Dummies offers more than just blather.... You could use this book to set yourself up with a nice little set of workouts to do at home to help you reach a set of goals you set yourself." (fittechnica.co.uk, May 2013)

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