by Liz Neporent, Suzanne Schlosberg, Shirley J.Archer
The Best Selling Guide, Now Updated!
The Fun and Easy Way to Shape up With Weights
 |
| Weight Training 3rd Edition For Dummies |
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.
Authors Acknowledgments
The authors wish to thank Richard Miller and The Gym Source of New York
City for providing exercise equipment for many of our photos. We’re also
grateful to Zoran Popovic, Arthur Belebeau and Daniel Kron for their wonderful
and speedy photography, and to Chris Gristanti, who generously donated
several photos. Trotter Fitness Equipment provided additional photographs.
Many thanks to all the models who appeared in this book. Your time, patience,
and of course, images are much appreciated. The models are Georgia Archer,
Shirley Archer, Patty Buttenheim, Aja Certain, Terry Certain, Katherine Cole,
James Gaspard, Debbie-Deb Hanoka, James Jankiewicz, Spike Jozzino, Erica
Kraus, Subhash Mandal, Amy Ngai, Alicia Racela, Fred Reid, Doris Shafran, Jay
Shafran, Bob Weiter, Carrie Wujeik, and Norman Zinker. Thanks also to Reebok
for providing clothing and shoes. Some additional clothing was provided by
Marirose Charbonneau, M.Rose Sportswear, Everlast, Nike, and Brooks.
Acknowledgments from Liz
Much gratitude goes to my family, especially my husband Jay Shafran, who is
supportive beyond belief. Thanks to Suzanne Schlosberg, the best writing
partner ever. Ever! I would also like to acknowledge the following people who
are forced to put up with me in some way: John Buzzerio, Nancy Ngai, Linda
Strohmeyer, Patricia Buttenheim, Jimmy Buff, Jimmy Rotolo, Stephen Harris,
James Jankiewicz, Bob Welter, Subhash Mandal, Holly Byrne, Grace De Simine, and Zoomer.
Acknowledgments from Suzanne
It would be impossible to find a better writing partner than Liz Neporent. She
knows so much, works so hard, and accepts the fact that I will never, ever like
her dog. I also want to thank my agent, Felicia Eth, for being on the ball. Alec
Boga did a stellar job as my supervisor, and Nancy Gottesman was always
there to entertain and distract me. As always, I’m grateful to my family for their support.
Acknowledgments from Shirley
It’s my great pleasure to be in the writing company of such greats as Liz
Neporent and Suzanne Schlosberg. Writing can often be tough since many
hours are spent alone at the task. The following people made those hours
much brighter: Natalie Harris and Kathleen Cox, Wiley editors; Carrie
Burchfield, copyeditor extraordinaire; Georgia Archer, Anthony Dominici and
Oliver Bialowons. Lastly, to my parents — Mitsuko Sugimura Iwama and
Stephen M. Archer — thank you for all that you have given me.
Introduction
When the first edition of Weight Training For Dummies was published,
lifting weights was on the verge of becoming a mainstream phenomenon.
Women, Baby Boomers, seniors — all these groups were starting to get
the message: Hoisting hunks of iron benefits everyone, not just bodybuilders
with shoulders wider than the wingspan of a DC-10.
Now, four years later, weight training has become even more popular. Some
87 percent of all health clubs now offer personal training, compared to 66
percent in 1996. In the same period, four million women have started using
weight machines. Health club memberships have more than doubled for
people over age 55. One gym in Palm Springs, California, has even stopped
playing rap music because of complaints from the gym’s increasingly grayhaired membership.
However, just because weight training has become more popular doesn’t
mean it has become any less intimidating for novices. It’s only natural for a
beginner to be baffled by the equipment and the lingo. You may look at a barbell
and wonder how you’re going to lift the thing while remaining on good
terms with your lower back muscles. You may stare at a weight machine and
wonder which end the homemade pasta comes out of. You may wonder what
it means when a trainer says, “Do three sets of eight reps on the lat pulldown
and then super set with the seated row.”
In this book, we give you the knowledge and confidence to start a weighttraining
program, either at home or at the gym. We describe exercises suitable
for rookies and veterans alike. We’ve added new information regarding
how to train over a lifetime and feel comfortable around weight training
equipment. Training tips for youth, teens, prenatal and postpartum moms,
and older adults are included. Additional information for people who are
larger sized is presented. And, the latest trends in fitness, core training, yoga,
and Pilates are all demystified. You’ll find this edition packed with workouts
for every circumstance; whether you are on vacation or only have ten minutes
to spare, you can fit a weight training workout into your day. New equipment
that enhances balance and stability training is introduced and an entire
chapter is devoted to stability ball exercises.
In Weight Training For Dummies, we tell you about safe weight lifting techniques,
steer you toward equipment bargains, entertain you with stories
about fellow lifters, and inspire you to keep pumping iron when you’d rather
pump a keg and fire up the backyard grill. In fact, we take care of just about
everything except lifting the weights. We saved that job for you.
About This Book
We all have different reasons for wanting to lift weights. Undoubtedly, many
of these reasons have to do with looking better. Sculpted arms and toned abs
have become somewhat of a fashion statement among certain age groups.
But many of us can think of more compelling and, ultimately, more satisfying
reasons to lift weights. Here’s a reminder of how much weight training can
benefit you:
Keep your bones healthy. The average woman loses about 1 percent of
her bone mass each year after age 35. Men are susceptible to brittle
bones, too. Lifting weights can drastically slow the rate of bone loss and
may even reverse the process. With strong bones, you won’t become
hunched over as you age, and you’ll lower your risk of life-threatening
fractures. No matter your age, it’s never too late to start strengthening your bones.
Help control your weight. When you lose weight through dieting alone
or together with some aerobic exercise (such as walking or bicycling),
you lose muscle along with fat. This can be a problem: When you lose
muscle, your metabolism slows down, so you’re more likely to regain
the weight. By adding weight training to the mix, you can maintain
(or increase) your muscle and thereby maintain (or even boost) your
metabolism. Although weight training is no magic bullet for weight loss,
many obesity experts consider it to be an essential part of any weightcontrol
program.
Increase your strength. Lifting the front end of a fire truck may not be
among your goals in life, but a certain amount of muscle strength does
come in handy. Weight training makes it easier to haul your stacks of
newspaper to the recycling bin and carry and put away your groceries. It
can also keep you out of nursing care homes in your older age and help
you maintain your independence. Studies show that even 90-year-olds
can gain significant strength from lifting weights and regain the ability to
walk and dress themselves.
Boost your energy. Forget about hokey dietary supplements. One of the
best energy boosters around comes not in a bottle but on a weight rack.
When you lift weights, you have more pep in your step. You can bound
to the bus stop, sail through your company’s annual charity walk-a-thon,
and make it to the end of the day without feeling exhausted.
Improve your heart health. For years we’ve known that aerobic exercise
such as walking, jogging, and cycling can lower your risk of heart
disease and high blood pressure. But new research suggests that weight
training may offer these benefits as well. Specifically, studies show that
2 Weight Training For Dummies, 3rd Edition
lifting weights can lower your risk of having a heart attack or stroke by
lowering your LDL (“bad”) cholesterol and reducing blood pressure.
Improve your quality of life. Any activity that accomplishes all the above
has to make you a happier, more productive, and more self-confident
person. (Research suggests that weight training can even relieve clinical
depression.) Of course, hoisting hunks of steel is no instant cure-all, but
you’d be surprised how much satisfaction a pair of 10-pound dumbbells
can bring into your life, which also improves the lives of everyone else around you.
To gain these and other benefits of weight training, you can use this book in
several ways:
If you’re a novice, we suggest you start by reading Parts I and II. These
parts get you comfortable with the equipment, the lingo, the safety
basics, and the etiquette. Then skip to Part IV, which explains how to
design a weight routine that meets your needs. (You may want to refer
back to this part every now and then.) Then go back to Part III, which
shows you the exercises. In your spare time, like when you’re not busy
lifting weights, hit Part V.
If you already know an E-Z Curl bar from a horseshoe grip, and know
that in the weight training world, a circuit has nothing to do with electrical
currents, you can go straight to Part III and find numerous exercises
for each body part. You may also want to focus on Part IV, which
describes how to combine these exercises into a variety of routines that
fit your schedule and your equipment preferences.
No matter what your level of knowledge about weight training, you can
always use this book as a reference. Flip to the index and look up any
specific topic, such as personal training, hamstring stretches, fitness
magazines, or high-protein diet.
Foolish Assumptions
While each of us owns a body, we do not necessarily understand how best to
train it. To write this book and make it truly friendly to anyone new to weight
training, we assume that you are completely unfamiliar with weight training.
Some of the information presented, therefore, may be review for people with
more experience.
We also assume that you have been exposed to a number of popular myths
about weight training — the “urban legends” of the weight room. We do our
best to correct these myths and explain why they are not true.
How This Book Is Organized
Weight Training For Dummies is divided into five parts. In general, you can
read each part or any chapter within it without having to read what came
before. When you come to a section that does require prior knowledge, we
refer you to the chapter that provides the background. Here’s a rundown of
each part.
Part I: Before You Pick Up a Weight
Lifting isn’t one of those activities like, say, checkers, that you can competently
engage in after a one-minute explanation. Before you hop aboard the
Leg Press, you need to know a bit of weight training jargon and understand
key safety precautions. This part explains terms such as power cage, spotter,
and plate-loaded weight machine — terms that you can use to impress guests
at your next cocktail party. This part also shows you how to test your own
strength and chart your progress in a weight-training diary.
Part II: Weighing In with Weight Training Wisdom
In this part, we offer insight into the less technical aspects of weight lifting.
We clue you in to equipment bargains, help you size up health clubs, and
warn you about high-pressure salespeople. We tell you which video instructors
to invite into your living room, which group strength training classes to
avoid, and how to recognize a quality trainer. We also fill you in on the finer
points of weight training etiquette, like what to do when a gym member is
hogging the Butt Blaster.
Part III: Tackling the Exercises
We suspect this part is what prompted you to buy the book. Here we demonstrate
a wide variety of exercises for all your major muscle groups. Each
chapter includes a muscle diagram (so that you can locate your “quads” and
your “delts”) and an ever-so-brief physiology discussion. We demonstrate
exercises for novices and veterans, home lifters and gym members. We also
explain how to modify many of the exercises if you have trouble with your
back, your knees, or other joints.
Part IV: Setting Up Your Workout Programs
You can’t combine any dozen exercises and call them a workout any more
than you can throw various foods and spices in a pot and call it a stew. To get
good results and avoid injury, you need to carefully select your exercises. In
this part, we explain the essential elements of any weight routine. We explain
how to custom design a program so that it suits your goals and your schedule.
We also explain how to balance your weight workouts with the other
important components of fitness. We introduce you to other disciplines that
can complement your strength workouts, show you several exercises to
improve your balance and lower back strength, and also help you tailor your
exercise program for special situations, such as prenatal and postnatal considerations,
training tips for kids and teens, and more.
Part V: The Part of Tens
This part is a hodgepodge of important weight training subjects. We recommend
ways to educate yourself about dieting and taking supplements while
weight training, and give you tips on using latex rubber and exercise balls to
complement and add fun to your weight-training regimen.
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Product details
Price
|
|
|---|---|
File Size
| 11,333 KB |
Pages
|
409 p |
File Type
|
PDF format |
ISBN-13
ISBN-10 | 978-0-471-76845-6 0-471-76845-6 |
Copyright
| 2006 by Wiley Publishing, Inc |
Contents at a Glance
Introduction
Part I: Before You Pick Up a Weight
Chapter 1: Weight Training for Life
Chapter 2: Workout Lingo and Proven Training Concepts
Chapter 3: Testing Your Strength, Setting Goals, and Tracking Progress
Chapter 4: Examining Tools of the Weight-Training Trade
Chapter 5: How to Avoid Dropping a Weight
on Your Toe (and Other Safety Tips)
Part II: Weighing In with Weight Training Wisdom
Chapter 6: Exercising at Home: Setting Up Your Own Gym
Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes
Chapter 8: Stretching: The Truth
Chapter 9: Avoiding Common Weight Lifting Mistakes
Part III: Tackling the Exercises
Chapter 10: Interpreting the Exercise Instructions
Chapter 11: Working Your Back
Chapter 12: Working Your Chest
Chapter 13: Working Your Shoulders
Chapter 14: Working Your Arms
Chapter 15: Working Your Abdominals
Chapter 16: Working Your Butt and Legs
Chapter 17: Working Your Core
Part IV: Setting Up Your Workout Programs
Chapter 18: Basic Workouts to Get Started
Chapter 19: Quickie Workouts for Busy Days
Chapter 20: Core Programs for Good Balance and a Healthy Back
Chapter 21: Tackling More Advanced Programs
Chapter 22: Workouts for Special Needs
Chapter 23: Adding Yoga and Pilates for Flexible Strength and Coordination
Part V: The Part of Tens
Chapter 24: Ten (Okay, Eleven) G-Rated Things You Can Do with Latex Rubber
Chapter 25: Ten Ways to Have a Ball (Almost Literally)
Chapter 26: Ten Thoughts on Supplements, Diets, and Healthy Eating
Index
Table of Contents
Introduction...
About This Book........
Foolish Assumptions ..................
How This Book Is Organized................
Part I: Before You Pick Up a Weight .............
Part II: Weighing In with Weight Training Wisdom...
Part III: Tackling the Exercises...........
Part IV: Setting Up Your Workout Programs ......
Part V: The Part of Tens...........................
Icons Used in This Book...................
Where to Go from Here.............
Part I: Before You Pick Up a Weight...............................7
Chapter 1: Weight Training for Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Weight Training for All Bodies........................................................................9
Fitness Testing and Goal Setting for Success .............................................10
Safety First to Enjoy Training .......................................................................11
Choosing Your Training Equipment.............................................................11
Selecting the Right Exercises, Routines,
and Training Settings for You....................................................................13
Living a Healthy Lifestyle ..............................................................................13
Pumping up your heart and lungs......................................................14
Improving your flexibility....................................................................14
Balancing options and training your brain .......................................14
Chapter 2: Workout Lingo and Proven Training Concepts . . . . . . . . . .15
Defining Key Weight Training Jargon...........................................................16
Understanding Rep(etition)s ........................................................................18
Getting Acquainted with Sets .......................................................................19
Previewing Weight Routine Essentials.........................................................20
Working all of your major muscle groups .........................................20
Doing exercises in the right order......................................................20
Appreciating the Value of Rest and Recovery ............................................22
Resting a trained muscle at least one day.........................................22
Avoiding overtraining ..........................................................................22
Getting enough sleep ...........................................................................23
Detraining: When you’re too busy to work out ................................24
Putting Your Mind into Your Muscle............................................................24
Understanding the body-mind connection .......................................24
Psyching up and visualizing yourself strong ....................................25
Organizing Your Long-Term Training: Seeing the Big Picture...................25
Chapter 3: Testing Your Strength, Setting Goals,
and Tracking Progress . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
Testing Your Strength and Endurance.........................................................30
Comparing your upper-body strength...............................................32
Comparing your abdominal strength.................................................33
Goal-Setting for Success ................................................................................34
Identifying why your goals are important.........................................34
Using S.M.A.R.T. goals ..........................................................................34
Getting the support that you need.....................................................35
Tracking Your Progress .................................................................................36
Recording information in your log .....................................................36
Analyzing your workout log ................................................................37
Being All That You Can Be.............................................................................39
U.S. Marines ..........................................................................................39
The United States Air Force ................................................................40
The Seattle Fire Department ...............................................................41
Chapter 4: Examining Tools of the Weight-Training Trade . . . . . . . . .43
Getting Comfortable with Free Weights ......................................................44
Knowing the value of free weights .....................................................44
Making the choice, knowing the difference:
Dumbbells versus barbells..............................................................45
Using a Weight Bench ....................................................................................48
Don’t Be Afraid of Weight Machines! ...........................................................50
Making weight machines work for you..............................................50
Examining specific weight machines .................................................51
Cable machines: A different breed .....................................................53
Buckling Down on Bands and Tubing..........................................................54
Chapter 5: How to Avoid Dropping a Weight
on Your Toe (and Other Safety Tips) . . . . . . . . . . . . . . . . . . .57
Remembering the Safety Laws of Weight Lifting........................................57
Warming up before you lift..................................................................58
Starting with lighter weights...............................................................58
Breathing properly ...............................................................................59
Using proper form ................................................................................60
Cooling down ........................................................................................61
Resting your muscles...........................................................................61
Heeding Some Advice: Weight Lifting Safety Tips......................................62
Free weight safety tips.........................................................................62
Weight machine safety tips .................................................................64
The Art of Spotting.........................................................................................65
Briefing your spotter............................................................................66
Being the spotter ..................................................................................66
Common Weight Training Injuries ...............................................................68
Overcoming Injuries ......................................................................................70
Part II: Weighing In with Weight Training Wisdom ........73
Chapter 6: Exercising at Home: Setting Up Your Own Gym . . . . . . . . .75
Lifting Weights at Home ................................................................................75
Designing a Home Gym..................................................................................76
Choosing Free Weights ..................................................................................77
Buying dumbbells.................................................................................79
Buying barbells.....................................................................................81
Buying a bench .....................................................................................81
Investing in Weight Machines.......................................................................82
Buying Bands or Tubing................................................................................83
Chapter 7: Exercising Away from Home:
Clubs, Trainers, and Classes . . . . . . . . . . . . . . . . . . . . . .85
Deciding to Join the Club ..............................................................................85
Choosing a Health Club .................................................................................86
Researching Trainers.....................................................................................89
Finding fitness help: What a trainer can do for you.........................89
Finding a qualified trainer ...................................................................90
Being on your best behavior...............................................................92
Working in a Group: An Introduction to Weight Training Classes ...........93
Conditioning your muscles .................................................................94
Expecting quality from your instructor.............................................94
Mastering Gym Training Etiquette...............................................................96
Sharing equipment ...............................................................................97
Unloading your weight bar..................................................................97
Putting weights back where you found them ...................................97
Keeping your sweat to yourself..........................................................98
Helping the flow of traffic ....................................................................98
Hogging the drinking fountain ............................................................98
Toting around your gym bag...............................................................99
Treating the locker room like your own bathroom..........................99
Chapter 8: Stretching: The Truth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .101
Knowing Why and When to Stretch...........................................................101
Lengthening your muscles ................................................................102
Alleviating muscular tension ............................................................102
Preventing injuries .............................................................................102
The truth about stretching................................................................103
Celebrating Traditions: Traditional Stretching ........................................104
Stretching with Assistance..........................................................................109
Proprioceptive Neuromuscular Facilitation (PNF) ..................................111
Active Isolated (AI) Stretching ...................................................................112
Chapter 9: Avoiding Common Weight Lifting Mistakes . . . . . . . . . . .115
Cheating Your Abs........................................................................................115
Crunching incorrectly........................................................................116
Crunching properly............................................................................116
Squatting Too Far .........................................................................................117
Squatting incorrectly .........................................................................117
Squatting properly .............................................................................117
Arching Your Back........................................................................................118
Bench-pressing the wrong way.........................................................118
Bench-pressing the right way ...........................................................119
Lowering Your Elbows Too Far...................................................................119
Lowering your arms the wrong way ................................................119
Lowering your arms the right way...................................................120
Pulling a Fast One.........................................................................................120
Pulling down a bar the right way .....................................................120
Pulling down a bar the wrong way...................................................121
Letting Your Butt Stick Up in the Air .........................................................121
Using the leg curl machine the wrong way .....................................122
Using the leg curl machine the right way........................................122
Exaggerating the Row ..................................................................................123
Rowing the wrong way.......................................................................123
Rowing the right way .........................................................................123
Sitting Up Improperly from a Weight Bench .............................................123
Sitting up the wrong way...................................................................124
Sitting up the right way .....................................................................125
Spotting Too Much — Or Not Enough.......................................................125
Spotting the wrong way.....................................................................125
Spotting the right way .......................................................................126
Carrying a Weight Plate Too Casually .......................................................126
Carrying a weight plate the wrong way...........................................126
Carrying a weight plate the right way .............................................127
Part III: Tackling the Exercises ...................................129
Chapter 10: Interpreting the Exercise Instructions . . . . . . . . . . . . . . .131
Tackling the Basic Info.................................................................................131
Explaining Our Favorite Phrases................................................................134
Pull in your abdominals.....................................................................134
Stand up tall with square shoulders and a lifted chest .................135
Don’t lock your joints ........................................................................135
Keep your shoulders and neck relaxed ...........................................135
Tilt your chin toward your chest .....................................................136
Don’t shoot your knees past your toes ...........................................136
Don’t bend your wrists ......................................................................136
Maintain proper posture ...................................................................136
Studying Breathing Techniques for Exercise............................................137
Chapter 11: Working Your Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .139
Understanding Upper Back Muscle Basics ...............................................139
Getting an Upper Back Workout.................................................................141
Avoiding Mistakes When Working Your Upper Back ...............................142
Becoming Skilled at Upper Back Exercises...............................................143
One-arm dumbbell row......................................................................143
Dumbbell pullover..............................................................................145
Dumbbell shrug ..................................................................................147
Machine row........................................................................................149
Lat pulldown .......................................................................................150
Cable row.............................................................................................152
Assisted pull-up ..................................................................................154
Understanding Lower Back Muscle Basics...............................................156
Enjoying a Strong Lower Back....................................................................156
Getting a Lower Back Workout...................................................................157
Avoiding Mistakes When Training Your Lower Back...............................158
Becoming Skilled at Lower Back Exercises...............................................158
Pelvic tilt..............................................................................................158
Back extension....................................................................................160
Chapter 12: Working Your Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .163
Understanding Chest Muscle Basics .........................................................163
Enjoying Strong Pecs ...................................................................................164
Getting a Chest Workout .............................................................................164
Avoiding Mistakes When Pumping Your Pecs ..........................................166
Becoming Skilled at Chest Exercises .........................................................167
Modified push-up ...............................................................................167
Bench press.........................................................................................169
Dumbbell chest press ........................................................................172
Incline chest fly...................................................................................173
Vertical chest press machine............................................................174
Cable crossover..................................................................................177
Assisted dip.........................................................................................179
Chapter 13: Working Your Shoulders . . . . . . . . . . . . . . . . . . . . . . . . . . .181
Understanding Shoulder Muscle Basics....................................................182
Enjoying Strong Shoulders..........................................................................183
Getting a Great Shoulder Workout.............................................................183
Avoiding Mistakes When Training Your Shoulders..................................184
Exaggerating the movement .............................................................185
Arching your back ..............................................................................185
Rocking back and forth......................................................................185
Performing behind-the-neck shoulder exercises............................185
Practicing Shoulder Exercises....................................................................186
Dumbbell shoulder press ..................................................................186
Lateral raise ........................................................................................188
Front raise ...........................................................................................189
Back delt fly.........................................................................................191
External rotation.................................................................................193
Internal rotation..................................................................................194
Shoulder press machine....................................................................195
Chapter 14: Working Your Arms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .197
Understanding Arm Muscle Basics............................................................197
Enjoying Strong Arms ..................................................................................199
Getting a Great Arm Workout .....................................................................199
Avoiding Mistakes When Training Your Arms..........................................200
Practicing Arm Exercises ............................................................................201
Barbell biceps curl .............................................................................201
Dumbbell reverse biceps curl...........................................................203
Concentration curl .............................................................................204
Arm curl machine...............................................................................206
Triceps pushdown..............................................................................207
Triceps kickback.................................................................................209
Bench dip ............................................................................................210
Triceps dip machine ..........................................................................212
Wrist curl and reverse wrist curl......................................................213
Chapter 15: Working Your Abdominals . . . . . . . . . . . . . . . . . . . . . . . . .215
Introducing Abdominal Muscle Basics......................................................216
Enjoying Strong Abdominals ......................................................................217
Getting Past the Myths of Abdominal Workouts......................................218
Myth #1: Abdominal exercises get rid
of the blubber around your middle..............................................218
Myth #2: Everyone can develop washboard abs
if they try hard enough ..................................................................218
Myth #3: For best results, you should do several
hundred repetitions of abdominal exercises ..............................218
Myth #4: You need to work your abs every day.............................219
Myth #5: The front of your stomach has two separate
muscles: The upper abs and lower abs .......................................219
Myth #6: You need a gadget to train your abs................................219
Myth #7: Sit-ups are better than crunches......................................219
Avoiding Mistakes When Training Your Abdominals ..............................220
Discovering Exercises in This Chapter......................................................220
Basic abdominal crunch....................................................................221
Reverse crunch...................................................................................222
Oblique crunch...................................................................................224
Bent knee side crunch .......................................................................224
Roll down negative curl .....................................................................226
Chapter 16: Working Your Butt and Legs . . . . . . . . . . . . . . . . . . . . . . . .229
Understanding Butt and Leg Muscle Basics .............................................229
Enjoying a Strong Lower Body ...................................................................231
Getting a Great Lower Body Workout........................................................233
Avoiding Mistakes When Working Your Lower Body ..............................234
Learning Lower Body Exercises .................................................................235
Squat ....................................................................................................235
Lunge....................................................................................................237
Leg press machine..............................................................................238
Kneeling butt blaster .........................................................................240
Quad press ..........................................................................................243
Leg extension machine ......................................................................245
Kneeling leg curl .................................................................................247
Leg curl machine ................................................................................248
Inner/outer thigh machine ................................................................249
Side-lying leg lift..................................................................................252
Inner thigh lift .....................................................................................253
Standing calf raise ..............................................................................255
Toe lift ..................................................................................................256
Chapter 17: Working Your Core . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .259
Introducing Core Stabilizer Muscle Basics ...............................................259
Enjoying a Strong Core ................................................................................261
Getting a Core Workout ...............................................................................261
Avoiding Mistakes When Training Your Core...........................................262
Performing Exercises in This Chapter.......................................................263
Plank.....................................................................................................263
Side plank ............................................................................................265
All fours spinal stabilization .............................................................266
Reverse plank......................................................................................267
The slide ..............................................................................................269
Part IV: Setting Up Your Workout Programs ................271
Chapter 18: Basic Workouts to Get Started . . . . . . . . . . . . . . . . . . . . .273
Custom-designing a Routine .......................................................................273
Identifying why you want to train ....................................................274
Your equipment ..................................................................................275
Your exercise preferences.................................................................276
Your lifestyle .......................................................................................276
Your current level of fitness..............................................................277
Reviewing Your Program Variables............................................................277
Doing exercises in the right order....................................................277
Choosing the right weight .................................................................278
Using the rest period .........................................................................279
Trying Sample Beginner Routines..............................................................279
Doing circuits at the gym ..................................................................279
Doing circuits at home.......................................................................280
Dumbbells-and-a-bench routine for the gym or home...................281
The mix ’n’ match routine at the gym..............................................281
Chapter 19: Quickie Workouts for Busy Days . . . . . . . . . . . . . . . . . . .283
Making the Most of Quickie Training.........................................................284
Putting Together Your Quickie Routine ....................................................284
Doing 15-minute Workouts..........................................................................285
15-minute gym total body workouts ................................................285
15-minute at home total body workouts .........................................286
Doing 15-minute upper or lower body workouts ...........................288
Exercising with the Ten-Minute Routines .................................................289
Home gym ten-minute mix ’n’ match routines................................290
Doing ten-minute upper or lower body workouts..........................291
Enjoying a ten-minute stretch workout ...........................................292
Chapter 20: Core Programs for Good Balance
and a Healthy Back . . .. . . . . . . . . . . . . . . . . . . .295
Saying Goodbye to Back Pain .....................................................................296
Evaluating Your Posture..............................................................................297
Benefiting from Good Posture ....................................................................298
Keeping Your Balance..................................................................................299
Practicing Yoga, Tai Chi, or Qigong............................................................300
Balance-specific Exercises ..........................................................................301
Previewing Balance Gadgets.......................................................................303
Putting Together Back Health and Balance Routines..............................304
Sampling Healthy Back and Balance Routines .........................................304
20-minute routine ...............................................................................305
15-minute routine ...............................................................................305
Ten-minute routine.............................................................................306
Chapter 21: Tackling More Advanced Programs . . . . . . . . . . . . . . . . .307
Understanding Progression ........................................................................308
Split Routines................................................................................................308
The upper body/lower body split ....................................................309
Push/pull split routine .......................................................................312
Vary Your Daily Workout.............................................................................314
Super sets ............................................................................................314
Giant sets.............................................................................................315
Circuits.................................................................................................316
Advanced Training Techniques..................................................................317
Pyramids..............................................................................................317
Breakdowns.........................................................................................318
Negatives .............................................................................................318
Chapter 22: Workouts for Special Needs . . . . . . . . . . . . . . . . . . . . . . .319
Training Tips for Kids and Teens ...............................................................319
Benefiting from youth resistance training.......................................320
Knowing what is age appropriate.....................................................320
Trying a sample kid or teen routine.................................................322
Lifting Weights Before and After Baby.......................................................322
Benefiting from prenatal and postpartum resistance training .....323
Modifying exercise routines for safety ............................................323
Trying a sample routine ....................................................................324
Training Big, Beautiful Bodies ....................................................................325
Understanding why all shapes and sizes
benefit from stronger muscles ......................................................325
Considering safety guidelines and other tips .................................326
Trying a sample routine ....................................................................327
Building and Keeping Strong Bones...........................................................328
Lifting into the Golden Years ......................................................................329
Reaping rewards from training as an older adult...........................329
Observing safety guidelines and training tips ................................330
Chapter 23: Adding Yoga and Pilates for
Flexible Strength and Coordination . . . . . . . . . .331
Examining Yoga and Pilates ........................................................................331
Harmonizing with yoga......................................................................332
Moving with Pilates............................................................................332
Benefiting from Yoga and Pilates ...............................................................333
Engaging your whole body with yoga and Pilates..........................333
Increasing your flexibility with yoga and Pilates ...........................334
Improving your balance, coordination, and
concentration with yoga and Pilates............................................334
Can Yoga and Pilates Replace Weight Training? ......................................336
Fitting Yoga and Pilates into Your Fitness Program.................................336
Diving into Yoga............................................................................................337
Different styles of yoga ......................................................................337
Finding a qualified yoga instructor ..................................................339
Getting the Lowdown on Pilates ................................................................339
Part V: The Part of Tens .............................................341
Chapter 24: Ten (Okay, Eleven) G-Rated Things
You Can Do with Latex Rubber . . . . . . . . . . . . . . . . . . . . . .343
Before You Start, Get a Big Rubber Band! .................................................343
Preparing for Your Band Workout..............................................................344
Band Squat....................................................................................................345
Band Butt Blaster .........................................................................................346
Band Outer Thigh Lift..................................................................................348
Band Calf Press.............................................................................................349
Band Lat Pulldown.......................................................................................350
Band Push-up................................................................................................350
Band One-arm Shoulder Press....................................................................352
Band External Rotation ...............................................................................353
Band Internal Rotation ................................................................................353
Band Double Biceps Curl ............................................................................355
Band Triceps Extension ..............................................................................356
Chapter 25: Ten Ways to Have a Ball (Almost Literally) . . . . . . . . . . .357
Picking Out the Right Ball ...........................................................................357
Using Exercise Balls Safely..........................................................................358
Ball Crunch ...................................................................................................359
Ball March .....................................................................................................360
Ball Oblique Crunch.....................................................................................361
Ball Extension ...............................................................................................362
Ball Plank.......................................................................................................363
Ball Push-up ..................................................................................................364
Ball Leg Lift ...................................................................................................365
Ball Bridge.....................................................................................................366
Ball Side-Lying Outer Thigh Lift .................................................................367
Ball Side-Lying Double Leg Lift ...................................................................369
Chapter 26: Ten Thoughts on Supplements,
Diets, and Healthy Eating . . . . . . . . . . . . . . . . . . . . . . . .371
Understanding Why Supplement and Diet Ads Are Confusing ..............371
Overdoing Supplements..............................................................................372
Uncovering the Fat-burner Chitin ..............................................................373
Understanding a Muscle-builder: Creatine ...............................................374
Unraveling the High-protein Craze.............................................................374
Blaming insulin for weight problems...............................................375
Reducing saturated fat.......................................................................376
Depriving your body of calories.......................................................376
Building Muscle with Protein......................................................................377
Finding Healthy Energy Bars ......................................................................377
Eating Chocolate for a Healthy Snack........................................................378
Enjoying a Variety of Whole Foods ............................................................379
Choosing Organic and Free-Range Products ............................................380
Index........................................................................381
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