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Weight Training for Dummies(r)by Liz Neporent
Synopses & Reviews
Now featuring new quickie, core, and other specialized workouts
Fight flab, build strength, increase flexibility, and sculpt your body!
No matter what your age or fitness level, weight training has many health benefits. Featuring illustrated step-by-step exercises plus tips on equipment and specialized workouts, this friendly guide shows you how to get started and get results — at home or at the gym, using free weights or weight machines.
Praise for Weight Training For Dummies
"A fun, easy-to-follow guide. . . . You'll never be intimidated by a weight room again."
—Peg Moline, Editorial Director, Shape
"Takes you step-by-step through setting up your own gym to developing a training program."
"One of the easiest-to-understand, best-illustrated guides to important strength exercises we've ever seen."
"Solid, comprehensive, and fun. . . . Photos illustrate more than 150 pages of exercises."
Discover how to
With more than 150 easy-to-follow exercises for rookies and veterans alike, this revised edition by a fitness consultant features new tips for baby boomers beginning their weight training regimens and people training to aid specific health conditions.
A properly executed strength or weight lifting regimen can lower your blood pressure and cholesterol levels, stabilize your blood sugar, reduce the risk of heart disease, increase your strength, and more. Weight Training For Dummies, Third Edition, is packed with all the information you need to start your own personalized weight training program and get yourself into peak condition fast. You’ll find out about:
If you’re getting pumped about weight training, don’t delay. Buy Weight Training for Dummies, Third Edition today, and you’ll be in shape in no time!
More than 150 easy-to-follow exercises for rookies and veterans alike
Weight training provides a variety of health benefits; a properly executed strength or weight lifting routine can lower blood pressure and cholesterol levels, stabilize blood sugar, increase bone density, reduce the risk of disease, and much more. This timely update of the popular Weight Training For Dummies features valuable information on new weight training equipment, combining weight training with other exercise programs, preventing injury, circuit and resistance training, 20-minute weight training routines, and new chapters targeted to gender differences in weight training goals and routines. There are also tips for baby boomers beginning their weight training regimens and people training to aid specific health conditions. Readers will develop the knowledge and confidence to start their own program either at home or at a gym. Plus, they ll find the latest on weight training Web sites, videos, research, and classes.
Liz Neporent (New York, NY), trainer and fitness consultant as well as author of Fitness Walking For Dummies (0-7645-5192-2), is on the board of the American Council on Exercise.
About the Author
Liz Neporent: Liz’s first set of weights (actually, her brother’s) were made of blue plastic and filled with sand; when they started leaking sand all over the house, her mother relegated all weight lifting activities to the basement.
Since that time, Liz has graduated into a well-known corporate fitness consultant, designing and managing fitness centers worldwide. Along the way, Liz also was a personal trainer, received a master’s degree in exercise physiology, and got certified by the American College of Sports Medicine, National Strength and Conditioning Association, American Council of Exercise, and the National Academy of Sports Medicine. She is coauthor and author of several books, including Fitness For Dummies and Fitness Walking For Dummies and writes frequently for the New York Times, Family Circle, Shape, and others.
She currently hosts a daily internet show on eyada.com.
Suzanne Schlosberg: Suzanne’s writing career began her freshman year in college when she was assigned to cover a pre-season NBA game and found herself in a locker room interviewing a dozen, tall, muscular, naked Boston Celtics. She decided she liked this writing stuff. Suzanne went on to become a newspaper reporter and magazine writer. Now a contributing editor to Shape and Health magazine, Suzanne is the coauthor, with Liz Neporent, of Fitness For Dummies and the author of The Ultimate Workout Log. She is also an instructor in the UCLA Extension Certificate in Journalism program. Always happy when she has a barbell in hand, Suzanne has lifted weights in Zimbabwe, Morocco, Iceland, and Micronesia, among other locales. She is the women’s record holder in the Great American Sack Race, a quadrennial event held in Yerington, Nevada, in which competitors must run 5 miles while carrying a 50-pound sack of chicken feed.
Shirley Archer: Shirley is a former New York City attorney who traded the fast life for the fit life. A survivor of Chronic Fatigue Syndrome from stress and overworking, her recovery helped her to become a champion of fitness for health and to live fully in body, mind and spirit. She’s now a health educator and fitness specialist at the Health Improvement Program at Stanford University School of Medicine in Palo Alto, the author of ten fitness and wellness books, an international trainer of fitness instructors, and a frequently quoted media spokesperson worldwide. Her master’s degree is in East Asian Studies from Harvard University, and she has special expertise in mind-body exercise. She’s a mind-body spokesperson for IDEA, author of a monthly mind-body news column, and a spokesperson for the American Council on Exercise. She’s certified by the American College of Sports Medicine, American Council on Exercise, and National Strength and Conditioning Association, among others. She’s also a certified Pilates teacher and yoga instructor. She’s created a number of corporate fitness programs, including Walking for Workplace Wellness, Fitness 9 to 5, and Stretching and Relaxation Tips for Workday Survival. Shirley believes that healthy bodies come in all shapes and sizes, and that you can live a longer, happier, and better life by choosing fitness every day.
Table of Contents
Part I: Before You Pick Up a Weight 7
Chapter 1: Weight Training for Life 9
Chapter 2: Workout Lingo and Proven Training Concepts 15
Chapter 3: Testing Your Strength, Setting Goals, and Tracking Progress 29
Chapter 4: Examining Tools of the Weight-Training Trade 43
Chapter 5: How to Avoid Dropping a Weight
on Your Toe (and Other Safety Tips) 57
Part II: Weighing In with Weight Training Wisdom 73
Chapter 6: Exercising at Home: Setting Up Your Own Gym 75
Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes 85
Chapter 8: Stretching: The Truth 101
Chapter 9: Avoiding Common Weight Lifting Mistakes 115
Part III: Tackling the Exercises 129
Chapter 10: Interpreting the Exercise Instructions 131
Chapter 11: Working Your Back 139
Chapter 12: Working Your Chest 163
Chapter 13: Working Your Shoulders 181
Chapter 14: Working Your Arms 197
Chapter 15: Working Your Abdominals 215
Chapter 16: Working Your Butt and Legs 229
Chapter 17: Working Your Core 259
Part IV: Setting Up Your Workout Programs 271
Chapter 18: Basic Workouts to Get Started 273
Chapter 19: Quickie Workouts for Busy Days 283
Chapter 20: Core Programs for Good Balance and a Healthy Back 295
Chapter 21: Tackling More Advanced Programs 307
Chapter 22: Workouts for Special Needs 319
Chapter 23: Adding Yoga and Pilates for Flexible Strength and Coordination 331
Part V: The Part of Tens 341
Chapter 24: Ten (Okay, Eleven) G-Rated Things You Can Do with Latex Rubber 343
Chapter 25: Ten Ways to Have a Ball (Almost Literally) 357
Chapter 26: Ten Thoughts on Supplements, Diets, and Healthy Eating 371
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