{"product_id":"fitness-for-dummies-isbn-9780470767597","title":"Fitness For Dummies","description":"\u003cb\u003eThe latest and greatest in getting fit and staying that way!\u003c\/b\u003e  \u003cp\u003e\u003ci\u003eFitness For Dummies, 4th Edition,\u003c\/i\u003e 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!\u003c\/p\u003e \u003cul\u003e \u003cli\u003eAchieve motivation and social support from social networking sites such as Twitter and Facebook\u003c\/li\u003e \u003cli\u003eTake advantage of digital resources such as e-exercising programs, video instructors, digital training systems, apps, and more\u003c\/li\u003e \u003cli\u003eGives you the latest tips and methods to test your own fitness level, set realistic goals, stick with your program, and get great results\u003c\/li\u003e \u003cli\u003eShows you how to spot where fat is sneaking into your diet\u003c\/li\u003e \u003cli\u003eGet the most out of high-tech exercise machines and equipment, plus tips for using dumbbells or a simple jump rope to achieve results\u003c\/li\u003e \u003cli\u003eOffers step-by-step instructions on creating a home gym on a budget\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eFeaturing all-new informative fitness photos and illustrations, this revised edition of \u003ci\u003eFitness For Dummies\u003c\/i\u003e is all you need to get on track to a healthy new body!\u003c\/p\u003e \u003cp\u003e\u003cb\u003eIntroduction 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 1\u003c\/p\u003e \u003cp\u003eConventions Used in This Book 2\u003c\/p\u003e \u003cp\u003eWhat You’re Not to Read 3\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 3\u003c\/p\u003e \u003cp\u003eHow This Book is Organized 3\u003c\/p\u003e \u003cp\u003ePart I: Getting Your Butt off the Couch 4\u003c\/p\u003e \u003cp\u003ePart II: Going Cardio 4\u003c\/p\u003e \u003cp\u003ePart III: Building Muscle and Strengthening Bone 4\u003c\/p\u003e \u003cp\u003ePart IV: Limbering Up with Flexibility, Balance, and Mind-Body Exercise 5\u003c\/p\u003e \u003cp\u003ePart V: Getting Fit in Health Clubs and Home Gyms 5\u003c\/p\u003e \u003cp\u003ePart VI: Exercising for All Ages and Stages 5\u003c\/p\u003e \u003cp\u003ePart VII: The Part of Tens 6\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 6\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 7\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart I: Getting Your Butt off the Couch 9\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: Establishing Your Plan of Attack 11\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding What Fitness Means 11\u003c\/p\u003e \u003cp\u003eSetting Goals and Tracking Your Progress 13\u003c\/p\u003e \u003cp\u003eAssessing your current fitness level (yes, this class has tests) 13\u003c\/p\u003e \u003cp\u003eSetting multiple goals and rewards 13\u003c\/p\u003e \u003cp\u003ePutting it in writing 15\u003c\/p\u003e \u003cp\u003eSelecting Exercises That Are Right for You 17\u003c\/p\u003e \u003cp\u003eStaying Motivated to Make Exercise a Habit 17\u003c\/p\u003e \u003cp\u003eGetting inspiration from others 18\u003c\/p\u003e \u003cp\u003eTraining for an event 19\u003c\/p\u003e \u003cp\u003eKeeping it interesting 19\u003c\/p\u003e \u003cp\u003eDressing the part 19\u003c\/p\u003e \u003cp\u003eStaying realistic 20\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: Testing Your Fitness 21\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eReviewing Your Health History 21\u003c\/p\u003e \u003cp\u003eTalking to a tester at the gym 22\u003c\/p\u003e \u003cp\u003eAssessing your health history yourself 22\u003c\/p\u003e \u003cp\u003eVital Signs: Following Your Heart 23\u003c\/p\u003e \u003cp\u003eDetermining your resting heart rate 23\u003c\/p\u003e \u003cp\u003eKnowing your blood pressure 24\u003c\/p\u003e \u003cp\u003eDiscovering how fit your heart is 25\u003c\/p\u003e \u003cp\u003eEstimating Your Body-Fat Percentage 26\u003c\/p\u003e \u003cp\u003eGetting the lowdown on fat measurements 26\u003c\/p\u003e \u003cp\u003eMeasuring body fat 27\u003c\/p\u003e \u003cp\u003eMeasuring Your Strength 31\u003c\/p\u003e \u003cp\u003eMeasuring your upper-body strength 32\u003c\/p\u003e \u003cp\u003eTesting your core strength 33\u003c\/p\u003e \u003cp\u003eMeasuring your lower-body strength 34\u003c\/p\u003e \u003cp\u003eStretchy Stuff: Checking Your Flexibility 35\u003c\/p\u003e \u003cp\u003eChecks and Balances: Standing on One Foot 38\u003c\/p\u003e \u003cp\u003eRecording Your Fitness Test Results 38\u003c\/p\u003e \u003cp\u003eMaking Sense of Your Test Results 40\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Watching What You Eat: Nutrition Basics 41\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eKeeping an Eye on How Much You Eat 42\u003c\/p\u003e \u003cp\u003eDeciding What’s for Dinner: Food, Real Food 44\u003c\/p\u003e \u003cp\u003eFiguring Out Fat, Carbs, and Protein 45\u003c\/p\u003e \u003cp\u003eGetting the real deal on fat 45\u003c\/p\u003e \u003cp\u003eChoosing your carbs carefully 46\u003c\/p\u003e \u003cp\u003eAvoiding high-protein propaganda 48\u003c\/p\u003e \u003cp\u003eGetting the Scoop on Supplements 48\u003c\/p\u003e \u003cp\u003eFueling Up 49\u003c\/p\u003e \u003cp\u003eTiming your meals 49\u003c\/p\u003e \u003cp\u003eEating before you work out 50\u003c\/p\u003e \u003cp\u003eSnacking during your workout 50\u003c\/p\u003e \u003cp\u003eRefueling after your workout 50\u003c\/p\u003e \u003cp\u003eDrinking Plenty of Fluids 51\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Educating Yourself 53\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eJudging Fitness Media Reports 54\u003c\/p\u003e \u003cp\u003eStarting with reliable publications 54\u003c\/p\u003e \u003cp\u003eWatching out for sensational headlines 55\u003c\/p\u003e \u003cp\u003eConsidering credentials and biases 56\u003c\/p\u003e \u003cp\u003eMaking sure there’s a source 56\u003c\/p\u003e \u003cp\u003eRemembering that advertisers can influence content 57\u003c\/p\u003e \u003cp\u003eBeing wary of celebrity endorsements 58\u003c\/p\u003e \u003cp\u003ePutting limited stock in personal stories 58\u003c\/p\u003e \u003cp\u003eAsking whether a study is newsworthy 58\u003c\/p\u003e \u003cp\u003eWatching for outdated information 59\u003c\/p\u003e \u003cp\u003eEvaluating Scientific Research 59\u003c\/p\u003e \u003cp\u003ePaying attention to the experiment 59\u003c\/p\u003e \u003cp\u003eNoting that results can be manipulated 60\u003c\/p\u003e \u003cp\u003eChecking the math 61\u003c\/p\u003e \u003cp\u003eNot assuming cause and effect 61\u003c\/p\u003e \u003cp\u003ePutting a study in context 61\u003c\/p\u003e \u003cp\u003eTrusting Credible Coverage 62\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: This Doesn’t Have to Happen to You: Avoiding Common Injuries 63\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eReducing Your Risk of Injury 64\u003c\/p\u003e \u003cp\u003eRecognizing When You’re Injured 65\u003c\/p\u003e \u003cp\u003eIdentifying Common Exercise Injuries and Ways to Avoid Them 65\u003c\/p\u003e \u003cp\u003eInside information: Surveying injuries to muscles, bone, and more 66\u003c\/p\u003e \u003cp\u003eLooking at injuries by body part 69\u003c\/p\u003e \u003cp\u003eTreating Sports Injuries with RICE, RICE, Baby 75\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart II: Going Cardio 77\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Cardio Crash Course: Getting the Right Intensity 79\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eComparing Aerobic and Anaerobic Exercise 80\u003c\/p\u003e \u003cp\u003eUnderstanding the Importance of Warming Up and Cooling Down 81\u003c\/p\u003e \u003cp\u003eWarming up 81\u003c\/p\u003e \u003cp\u003eCooling down 82\u003c\/p\u003e \u003cp\u003eUsing Simple Methods to Gauge Your Level of Effort 82\u003c\/p\u003e \u003cp\u003eThe talk test 83\u003c\/p\u003e \u003cp\u003ePerceived exertion 83\u003c\/p\u003e \u003cp\u003eMeasuring Your Heart Rate 84\u003c\/p\u003e \u003cp\u003eLooking at what heart rate tells you 84\u003c\/p\u003e \u003cp\u003eUnderstanding your target zone 86\u003c\/p\u003e \u003cp\u003eFinding your maximum and target heart rates 86\u003c\/p\u003e \u003cp\u003eMeasuring your pulse 88\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Creating a Cardio Program 91\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFollowing a Cardio Plan 92\u003c\/p\u003e \u003cp\u003eDoing cardio for good health 92\u003c\/p\u003e \u003cp\u003eDoing cardio for weight loss 93\u003c\/p\u003e \u003cp\u003eDoing cardio to maximize your fitness 96\u003c\/p\u003e \u003cp\u003eFun Ways to Dial Up Your Fitness and Burn More Calories 97\u003c\/p\u003e \u003cp\u003eInterval training 98\u003c\/p\u003e \u003cp\u003eUphill battles 99\u003c\/p\u003e \u003cp\u003eTempo workouts 100\u003c\/p\u003e \u003cp\u003eLifestyle movement 100\u003c\/p\u003e \u003cp\u003ePutting It All Together: Sample 6-Week Exercise Programs 101\u003c\/p\u003e \u003cp\u003eSample beginner program 101\u003c\/p\u003e \u003cp\u003eSample intermediate program 102\u003c\/p\u003e \u003cp\u003eEstimating How Many Calories You’re Burning 104\u003c\/p\u003e \u003cp\u003eKnowing When to Give It a Rest 106\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Using Cardio Machines 109\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eTreadmill 110\u003c\/p\u003e \u003cp\u003eWho will like it 111\u003c\/p\u003e \u003cp\u003eWhy the treadmill may not be your thing 111\u003c\/p\u003e \u003cp\u003eTreadmill user tips 111\u003c\/p\u003e \u003cp\u003eElliptical Trainer 112\u003c\/p\u003e \u003cp\u003eWho will like it 113\u003c\/p\u003e \u003cp\u003eWhy the elliptical may not be your thing 114\u003c\/p\u003e \u003cp\u003eElliptical-trainer user tips 114\u003c\/p\u003e \u003cp\u003eStationary Bicycle 114\u003c\/p\u003e \u003cp\u003eWho will like it 115\u003c\/p\u003e \u003cp\u003eWhy the bike may not be your thing 115\u003c\/p\u003e \u003cp\u003eStationary-bike user tips 116\u003c\/p\u003e \u003cp\u003eStair-Climber 117\u003c\/p\u003e \u003cp\u003eWho will like it 118\u003c\/p\u003e \u003cp\u003eWhy the stair-climber may not be your thing 118\u003c\/p\u003e \u003cp\u003eStair-climber user tips 118\u003c\/p\u003e \u003cp\u003eRowing Machine 119\u003c\/p\u003e \u003cp\u003eWho will like it 120\u003c\/p\u003e \u003cp\u003eWhy the rower may not be your thing 120\u003c\/p\u003e \u003cp\u003eRowing-machine user tips 120\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Exercising Outdoors 123\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWalking 123\u003c\/p\u003e \u003cp\u003eEssential walking gear 124\u003c\/p\u003e \u003cp\u003eWalking with good form 124\u003c\/p\u003e \u003cp\u003eWalking tips for rookies 125\u003c\/p\u003e \u003cp\u003eRunning 125\u003c\/p\u003e \u003cp\u003eEssential running gear 126\u003c\/p\u003e \u003cp\u003eRunning with good form 127\u003c\/p\u003e \u003cp\u003eRunning tips for rookies 128\u003c\/p\u003e \u003cp\u003eBicycling 128\u003c\/p\u003e \u003cp\u003eEssential cycling gear 129\u003c\/p\u003e \u003cp\u003eCycling with good form 130\u003c\/p\u003e \u003cp\u003eCycling tips for rookies 130\u003c\/p\u003e \u003cp\u003eIn-Line Skating 131\u003c\/p\u003e \u003cp\u003eEssential skating gear 132\u003c\/p\u003e \u003cp\u003eSkating the right way 132\u003c\/p\u003e \u003cp\u003eSkating tips for rookies 132\u003c\/p\u003e \u003cp\u003eExercising in Water 133\u003c\/p\u003e \u003cp\u003eEssential water exercise gear 134\u003c\/p\u003e \u003cp\u003eSwimming with good form 134\u003c\/p\u003e \u003cp\u003eSwimming tips for rookies 135\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart III: Building Muscle and Strengthening Bone 137\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Why You’ve Gotta Lift Weights 139\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eConsidering Five Important Reasons to Pick Up a Dumbbell 139\u003c\/p\u003e \u003cp\u003eStaying strong for everyday life 140\u003c\/p\u003e \u003cp\u003eKeeping your bones healthy 140\u003c\/p\u003e \u003cp\u003ePreventing injuries 141\u003c\/p\u003e \u003cp\u003eLooking better 142\u003c\/p\u003e \u003cp\u003eSpeeding up your metabolism 142\u003c\/p\u003e \u003cp\u003eBuilding Muscle: Myths and Reality 143\u003c\/p\u003e \u003cp\u003eLooking at questions of strength 143\u003c\/p\u003e \u003cp\u003eWondering about body shape 145\u003c\/p\u003e \u003cp\u003eAsking about fat versus muscle 146\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Your Muscles: Love ’Em or Lose ’Em 149\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSeeing the Big Picture 150\u003c\/p\u003e \u003cp\u003eLooking Over Your Shoulders 153\u003c\/p\u003e \u003cp\u003eDeltoids 153\u003c\/p\u003e \u003cp\u003eRotator cuff 154\u003c\/p\u003e \u003cp\u003eGetting Your Back 155\u003c\/p\u003e \u003cp\u003eTrapezius 155\u003c\/p\u003e \u003cp\u003eLatissimus dorsi 156\u003c\/p\u003e \u003cp\u003eRhomboids 157\u003c\/p\u003e \u003cp\u003eErector spinae 157\u003c\/p\u003e \u003cp\u003eChecking Out Your Chest (Pectorals) 158\u003c\/p\u003e \u003cp\u003eTaking Up Arms 160\u003c\/p\u003e \u003cp\u003eBiceps 160\u003c\/p\u003e \u003cp\u003eTriceps 161\u003c\/p\u003e \u003cp\u003eForearm muscles 162\u003c\/p\u003e \u003cp\u003eGetting a Core Understanding of the Abdominals 162\u003c\/p\u003e \u003cp\u003eRectus abdominis and company 163\u003c\/p\u003e \u003cp\u003eInternal and external obliques 164\u003c\/p\u003e \u003cp\u003eBringing Up the Butt and Hips 165\u003c\/p\u003e \u003cp\u003eGluteus maximus 165\u003c\/p\u003e \u003cp\u003eHip abductors 166\u003c\/p\u003e \u003cp\u003eLeg adductors 166\u003c\/p\u003e \u003cp\u003eLooking at Your Legs 167\u003c\/p\u003e \u003cp\u003eQuadriceps 167\u003c\/p\u003e \u003cp\u003eHamstrings 168\u003c\/p\u003e \u003cp\u003eGastrocnemius and soleus 168\u003c\/p\u003e \u003cp\u003eTibialis anterior 169\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: Demystifying Strength Equipment 171\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUsing Weight Machines 171\u003c\/p\u003e \u003cp\u003eWhat’s new in weight machines 172\u003c\/p\u003e \u003cp\u003eThe advantages of traditional weight machines 173\u003c\/p\u003e \u003cp\u003eThe drawbacks of traditional weight machines 174\u003c\/p\u003e \u003cp\u003eSpecial tips for using weight machines 175\u003c\/p\u003e \u003cp\u003eCutting Loose with Free Weights 177\u003c\/p\u003e \u003cp\u003eThe advantages of free weights 179\u003c\/p\u003e \u003cp\u003eThe drawbacks of free weights 179\u003c\/p\u003e \u003cp\u003eSpecial tips for using free weights 180\u003c\/p\u003e \u003cp\u003eUsing benches with free weights 182\u003c\/p\u003e \u003cp\u003ePulling Your Weight with Cable Pulleys 182\u003c\/p\u003e \u003cp\u003eThe advantages and disadvantages of cable pulleys 183\u003c\/p\u003e \u003cp\u003eSpecial tips for using cable pulleys 183\u003c\/p\u003e \u003cp\u003eGetting into the Swing of Things with Kettlebells 184\u003c\/p\u003e \u003cp\u003eThe advantages of kettlebells 185\u003c\/p\u003e \u003cp\u003eThe drawbacks of kettlebells 186\u003c\/p\u003e \u003cp\u003eSpecial tips for using kettlebells 186\u003c\/p\u003e \u003cp\u003eStretching Your Routine with Tubes and Bands 186\u003c\/p\u003e \u003cp\u003eThe advantages of tubes and bands 186\u003c\/p\u003e \u003cp\u003eThe drawbacks of tubes and bands 187\u003c\/p\u003e \u003cp\u003eSpecial tips for using tubes and bands 188\u003c\/p\u003e \u003cp\u003eTraining with Weighted Balls 188\u003c\/p\u003e \u003cp\u003eThe advantages of medicine balls 188\u003c\/p\u003e \u003cp\u003eThe drawbacks of medicine balls 189\u003c\/p\u003e \u003cp\u003eSpecial tips for using medicine balls 189\u003c\/p\u003e \u003cp\u003eRelying on Your Body as Strength Equipment 191\u003c\/p\u003e \u003cp\u003eThe advantages of using your body weight 191\u003c\/p\u003e \u003cp\u003eThe drawbacks of using your body weight 191\u003c\/p\u003e \u003cp\u003eSpecial tips for using your body weight 192\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Designing a Strength-Training Program 193\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe Building Blocks of a Strength-Training Workout 194\u003c\/p\u003e \u003cp\u003eChoosing your weight 194\u003c\/p\u003e \u003cp\u003ePlanning your workout 195\u003c\/p\u003e \u003cp\u003eConsidering time and speed 198\u003c\/p\u003e \u003cp\u003eSetting up and changing your routine 198\u003c\/p\u003e \u003cp\u003eConsidering your core 200\u003c\/p\u003e \u003cp\u003eLifting Safely and Effectively 202\u003c\/p\u003e \u003cp\u003eLifting weights the right way 202\u003c\/p\u003e \u003cp\u003eMaking sense of the instructions 204\u003c\/p\u003e \u003cp\u003eFollowing a Simple Total-Body Workout 204\u003c\/p\u003e \u003cp\u003eSquat 205\u003c\/p\u003e \u003cp\u003eOne-Legged Squat 207\u003c\/p\u003e \u003cp\u003eOne-Arm Dumbbell Row 209\u003c\/p\u003e \u003cp\u003eDumbbell Chest Press 211\u003c\/p\u003e \u003cp\u003eDumbbell Shoulder Press 212\u003c\/p\u003e \u003cp\u003eBack Delt Fly 213\u003c\/p\u003e \u003cp\u003eDumbbell Biceps Curl 215\u003c\/p\u003e \u003cp\u003eTriceps Kickback 217\u003c\/p\u003e \u003cp\u003eThe Plank 219\u003c\/p\u003e \u003cp\u003eOpposite Extension 221\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart IV: Limbering Up with Flexibility, Balance, and Mind-Body Exercise 223\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: Flexibility Training: Getting the Scoop on Stretching 225\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding Why You Need to Stretch 225\u003c\/p\u003e \u003cp\u003eDeciding When to Stretch 227\u003c\/p\u003e \u003cp\u003eExploring Stretching Techniques 228\u003c\/p\u003e \u003cp\u003eStill Life: Doing Static Stretching 229\u003c\/p\u003e \u003cp\u003eFollowing a few rules of static stretching 230\u003c\/p\u003e \u003cp\u003eTrying a simple static stretching routine 231\u003c\/p\u003e \u003cp\u003eTrying Alternative Stretches 238\u003c\/p\u003e \u003cp\u003eTesting out Active Isolated stretches 238\u003c\/p\u003e \u003cp\u003eDoing the PNF Hamstring Stretch 241\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 15: Finding Your Balance 243\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBalance: Use It or Lose It 243\u003c\/p\u003e \u003cp\u003eEvaluating Your Balance 244\u003c\/p\u003e \u003cp\u003eTaking four simple tests 244\u003c\/p\u003e \u003cp\u003eInterpreting your test results 245\u003c\/p\u003e \u003cp\u003eTrying Nifty Tools for Training Your Balance 246\u003c\/p\u003e \u003cp\u003eDoing Four Balance Exercises 247\u003c\/p\u003e \u003cp\u003eSit to Stand 248\u003c\/p\u003e \u003cp\u003eHopping 249\u003c\/p\u003e \u003cp\u003eBalance-Beam Walk 249\u003c\/p\u003e \u003cp\u003ePick-Ups 250\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 16: All about Yoga 253\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding Yoga: Knowing Your Asana from Your Elbows 254\u003c\/p\u003e \u003cp\u003eLooking at What Yoga Can Do for Your Body 254\u003c\/p\u003e \u003cp\u003eFinding a Yoga Style That’s Right for You 255\u003c\/p\u003e \u003cp\u003eGetting Started 256\u003c\/p\u003e \u003cp\u003eTaking yoga classes 257\u003c\/p\u003e \u003cp\u003eLooking at yoga equipment and clothing 258\u003c\/p\u003e \u003cp\u003eFollowing yoga tips for beginners 258\u003c\/p\u003e \u003cp\u003eTrying a Yoga Routine 259\u003c\/p\u003e \u003cp\u003eDownward-Facing Dog 259\u003c\/p\u003e \u003cp\u003eForward Bend 260\u003c\/p\u003e \u003cp\u003eChild’s Pose 262\u003c\/p\u003e \u003cp\u003eModified Sage Twist 262\u003c\/p\u003e \u003cp\u003eCat Pose 263\u003c\/p\u003e \u003cp\u003eTriangle Pose 264\u003c\/p\u003e \u003cp\u003eSun Salutation 265\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 17: Getting the Lowdown on Pilates 267\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding Pilates 267\u003c\/p\u003e \u003cp\u003eHow Pilates works 268\u003c\/p\u003e \u003cp\u003eHow Pilates benefits even beginners 268\u003c\/p\u003e \u003cp\u003eFitting Pilates into Your Workout Program 269\u003c\/p\u003e \u003cp\u003eExploring Your Pilates Workout Options 269\u003c\/p\u003e \u003cp\u003eTwo ways to practice Pilates: Choosing your type of workout 270\u003c\/p\u003e \u003cp\u003eFinding a qualified Pilates instructor 271\u003c\/p\u003e \u003cp\u003eDoing Pilates at home 272\u003c\/p\u003e \u003cp\u003ePerforming Some Pilates Exercises 273\u003c\/p\u003e \u003cp\u003eThe Hundred 273\u003c\/p\u003e \u003cp\u003eRolling Like a Ball 275\u003c\/p\u003e \u003cp\u003eSingle Leg Pull 276\u003c\/p\u003e \u003cp\u003eSpinal Stretch Forward 277\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart V: Getting Fit in Health Clubs and Home Gyms 279\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 18: Choosing and Using a Gym 281\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eShould You Join a Health Club? 281\u003c\/p\u003e \u003cp\u003eFour reasons to sign up 282\u003c\/p\u003e \u003cp\u003eFour reasons to say, “No thanks” 283\u003c\/p\u003e \u003cp\u003eKnowing How to Judge a Gym 283\u003c\/p\u003e \u003cp\u003eLocation and hours 284\u003c\/p\u003e \u003cp\u003eSize 284\u003c\/p\u003e \u003cp\u003eCost 285\u003c\/p\u003e \u003cp\u003eEquipment 286\u003c\/p\u003e \u003cp\u003eGroup exercise classes 287\u003c\/p\u003e \u003cp\u003eStaff 287\u003c\/p\u003e \u003cp\u003eMembers 288\u003c\/p\u003e \u003cp\u003eCleanliness 289\u003c\/p\u003e \u003cp\u003eExtra amenities 289\u003c\/p\u003e \u003cp\u003eEco-friendliness 290\u003c\/p\u003e \u003cp\u003eBraving the Gym for the First Time 291\u003c\/p\u003e \u003cp\u003ePacking the perfect gym bag 291\u003c\/p\u003e \u003cp\u003eMaking yourself more comfortable 292\u003c\/p\u003e \u003cp\u003eHealth-Club Etiquette: The Unwritten Rules 294\u003c\/p\u003e \u003cp\u003eThe must-do’s 294\u003c\/p\u003e \u003cp\u003eMajor no-no’s 295\u003c\/p\u003e \u003cp\u003eLocker-room rules 296\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 19: Designing Your Home Gym 297\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePlanning Your Exercise Space 298\u003c\/p\u003e \u003cp\u003eLooking at the big picture: What you want to work on 298\u003c\/p\u003e \u003cp\u003eChoosing an inviting spot for your equipment 298\u003c\/p\u003e \u003cp\u003eTaking careful measurements 299\u003c\/p\u003e \u003cp\u003eThinking about flooring 299\u003c\/p\u003e \u003cp\u003eEquipment Shopping Tips 300\u003c\/p\u003e \u003cp\u003eShopping around 300\u003c\/p\u003e \u003cp\u003eTaking a test drive 301\u003c\/p\u003e \u003cp\u003eLooking for safety features 302\u003c\/p\u003e \u003cp\u003eAsking for a discount 302\u003c\/p\u003e \u003cp\u003eChecking out warranty and service plans 302\u003c\/p\u003e \u003cp\u003eInvesting in Cardio Equipment 303\u003c\/p\u003e \u003cp\u003eTwo cardiovascular bargains 303\u003c\/p\u003e \u003cp\u003eTreadmills 305\u003c\/p\u003e \u003cp\u003eIncline trainers 306\u003c\/p\u003e \u003cp\u003eElliptical trainers 307\u003c\/p\u003e \u003cp\u003eStationary bikes 308\u003c\/p\u003e \u003cp\u003eRowing machines 310\u003c\/p\u003e \u003cp\u003eStair-climbers 310\u003c\/p\u003e \u003cp\u003eBuying Strength Equipment 312\u003c\/p\u003e \u003cp\u003eExercise bands and tubes 312\u003c\/p\u003e \u003cp\u003eFree weights 313\u003c\/p\u003e \u003cp\u003eWeight benches 315\u003c\/p\u003e \u003cp\u003eMulti-gyms 316\u003c\/p\u003e \u003cp\u003eConsidering Flexibility Helpers 319\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 20: Hiring a Trainer 321\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFive Smart Reasons to Hire a Trainer 321\u003c\/p\u003e \u003cp\u003eWeeding Out the Poseurs 323\u003c\/p\u003e \u003cp\u003eCertification 323\u003c\/p\u003e \u003cp\u003eUniversity degrees 326\u003c\/p\u003e \u003cp\u003eExperience 326\u003c\/p\u003e \u003cp\u003eLiability insurance 326\u003c\/p\u003e \u003cp\u003eAppropriate trainer fees 327\u003c\/p\u003e \u003cp\u003eDigging Deeper: Making Sure the Trainer You Choose Is Right for You 328\u003c\/p\u003e \u003cp\u003eNarrowing down your choices 328\u003c\/p\u003e \u003cp\u003eEvaluating your trainer 330\u003c\/p\u003e \u003cp\u003eGetting the Most out of Your First Training Session 331\u003c\/p\u003e \u003cp\u003eBeing the Best Client You Can Be 332\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 21: Choosing an Exercise Class or Digital Workout 335\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting Through When You Haven’t a Clue: Taking an Exercise Class 336\u003c\/p\u003e \u003cp\u003eSigning up 336\u003c\/p\u003e \u003cp\u003eKnowing what to expect from a live instructor 336\u003c\/p\u003e \u003cp\u003eGetting the most out of your classes 337\u003c\/p\u003e \u003cp\u003eConsidering popular classes 338\u003c\/p\u003e \u003cp\u003eWorking Out with an On-Screen Instructor 344\u003c\/p\u003e \u003cp\u003eDVDs 346\u003c\/p\u003e \u003cp\u003eStreaming and digital downloads 346\u003c\/p\u003e \u003cp\u003eOn-demand TV and ExerciseTV 347\u003c\/p\u003e \u003cp\u003ePodcasts and YouTube 347\u003c\/p\u003e \u003cp\u003eVideo games 348\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart VI: Exercising for All Ages and Stages 349\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 22: Fit Pregnancy: Exercising for Two 351\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding the Benefits of an Active Pregnancy 352\u003c\/p\u003e \u003cp\u003eWorking with Healthcare Providers and Trainers 353\u003c\/p\u003e \u003cp\u003eGreat Activities to Consider during Pregnancy 354\u003c\/p\u003e \u003cp\u003eWalking this way 354\u003c\/p\u003e \u003cp\u003eGetting into the swim of things 355\u003c\/p\u003e \u003cp\u003eTaking prenatal exercise classes 356\u003c\/p\u003e \u003cp\u003eTrying prenatal yoga and Pilates 357\u003c\/p\u003e \u003cp\u003eLifting weights 357\u003c\/p\u003e \u003cp\u003ePutting a prenatal spin on studio cycling 358\u003c\/p\u003e \u003cp\u003eUsing Wii Fit, online videos, and other media 359\u003c\/p\u003e \u003cp\u003eAvoiding Risky Exercises 359\u003c\/p\u003e \u003cp\u003eOvercoming the Obstacles to Prenatal Exercise 360\u003c\/p\u003e \u003cp\u003eMonitoring Your Prenatal Workout Routine: Watching for Danger Signs 362\u003c\/p\u003e \u003cp\u003eExercising After the Baby Arrives 363\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 23: Getting Kids Fit 365\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLooking at How Exercise Helps Your Child 365\u003c\/p\u003e \u003cp\u003eGetting Your Kids Moving 367\u003c\/p\u003e \u003cp\u003eEngaging the toddler and preschool set 367\u003c\/p\u003e \u003cp\u003eMotivating school-age kids to move 368\u003c\/p\u003e \u003cp\u003eGetting Kids to Eat Their Peas 370\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 24: Staying Active as You Age 373\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting a Late Start: How to Begin 373\u003c\/p\u003e \u003cp\u003eSeeing your doctor for a checkup 374\u003c\/p\u003e \u003cp\u003eStarting cardio exercise 374\u003c\/p\u003e \u003cp\u003ePumping some iron 374\u003c\/p\u003e \u003cp\u003eWorking on your flexibility and balance 375\u003c\/p\u003e \u003cp\u003eAdjusting Your Program if You’re an Experienced Older Athlete 376\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart VII: The Part of Tens 379\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 25: Ten Great Reasons to Break a Sweat 381\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eYou’re Less Prone to Illness 381\u003c\/p\u003e \u003cp\u003eYou Keep Your Weight in Check 382\u003c\/p\u003e \u003cp\u003eYou Look Marvelous 382\u003c\/p\u003e \u003cp\u003eYou’re Less Prone to Injuries and Aches 383\u003c\/p\u003e \u003cp\u003eYou Feel Happier, Calmer, and Better about Yourself 384\u003c\/p\u003e \u003cp\u003eYou Enjoy Camaraderie 385\u003c\/p\u003e \u003cp\u003eYou Perform Better at Work and at Home 385\u003c\/p\u003e \u003cp\u003eYour Family Benefits 386\u003c\/p\u003e \u003cp\u003eYou Feel Younger and Enjoy Life More 387\u003c\/p\u003e \u003cp\u003eYou Do Good for Others and the Earth 388\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 26: Ten Fantastic Fitness Investments 389\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eA Heart-Rate Monitor 389\u003c\/p\u003e \u003cp\u003eA Digital Tracker or Pedometer 390\u003c\/p\u003e \u003cp\u003eA Hydration System 390\u003c\/p\u003e \u003cp\u003eA Stretching or Sticky Mat 391\u003c\/p\u003e \u003cp\u003eA Physioball 391\u003c\/p\u003e \u003cp\u003eA Workout Log 392\u003c\/p\u003e \u003cp\u003eAn MP3 Player or iPhone 392\u003c\/p\u003e \u003cp\u003eExertainment 393\u003c\/p\u003e \u003cp\u003eA Personal Trainer 394\u003c\/p\u003e \u003cp\u003eA Massage 394\u003c\/p\u003e Index 395  \u003cp\u003e\"Importantly, \u003cem\u003eFitness for Dummies\u003c\/em\u003e 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)   \u003cb\u003eSuzanne Schlosberg\u003c\/b\u003e is a fitness writer whose work has appeared in \u003ci\u003eShape\u003c\/i\u003e, \u003ci\u003eHealth\u003c\/i\u003e, \u003ci\u003eFit Pregnancy\u003c\/i\u003e, \u003ci\u003eLadies' Home Journal\u003c\/i\u003e, and other magazines.  \u003c\/p\u003e\u003cp\u003e\u003cb\u003eLiz Neporent\u003c\/b\u003e is a health and fitness expert and correspondent for ABC National News. She is a frequent contributor to \u003ci\u003eShape\u003c\/i\u003e, \u003ci\u003eSelf\u003c\/i\u003e, and \u003ci\u003eFitness\u003c\/i\u003e magazines.\u003c\/p\u003e  \u003cb\u003eThe latest and greatest in getting and staying fit!\u003c\/b\u003e  \u003cp\u003eInterested in a leaner, fitter you? \u003ci\u003eFitness For Dummies\u003c\/i\u003e 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 experts Suzanne Schlosberg and Liz Neporent, you'll learn to set and achieve realistic fitness goals and get the most out of your workouts!\u003c\/p\u003e \u003cul\u003e \u003cli\u003e \u003cp\u003eCreate a plan — assess your current fitness level and make a plan to incorporate cardio, strength, flexibility, and balance exercises\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eStay motivated — discover how to keep a workout log, mix up your exercise routine, and more\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eBring it home — get helpful guidance on designing a home gym, from setting up your workout space to deciding which equipment suits your needs and budget\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eKeep yourself current — avoid the mumbo jumbo of fitness \"crazes\" and find out where to get the latest and most trustworthy information to stay educated\u003c\/p\u003e \u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eOpen the book and find:\u003c\/p\u003e \u003cul\u003e \u003cli\u003e \u003cp\u003eThe 4-1-1 on nutrition basics\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eHow to measure your strength and fitness level\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eTips to avoid common injuries\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eHow to choose from all the digital workout options\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eGuidance on setting up a home gym\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eSample cardio and strength-training programs\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eExercises for all ages and life stages\u003c\/p\u003e \u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eLearn to:\u003c\/p\u003e \u003cul\u003e \u003cli\u003e \u003cp\u003eGet in shape and stay that way\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eSet realistic goals and stick with your program\u003c\/p\u003e \u003c\/li\u003e \u003cli\u003e \u003cp\u003eStay motivated with social and digital support sources\u003c\/p\u003e \u003c\/li\u003e \u003c\/ul\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47989218640101,"sku":"NP9780470767597","price":24.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9780470767597.jpg?v=1761783252","url":"https:\/\/k12savings.com\/es\/products\/fitness-for-dummies-isbn-9780470767597","provider":"K12savings","version":"1.0","type":"link"}