Contents

Parti: Priming the Pump 1

1 Let's Get Physical! 3

Some Good Reasons Why 3

Slim Fast 5

The Winning Edge 6

Buffer Bod 7

Strain to Avoid Pain 8

Good Back 9

Walking on That Tightrope 9

Over and Over and 10

Head Strong 10

Grunt and Chill 10

The Barbell Blues 11

The Diverse Population of Weight Lifters 11

I Am Woman 12

Seasoned Citizens 12

May I See Your ID? 13

No Worries 14

It Won't Take All Day 14

It Won't Make You Walk Funny 15

2 Hurry Up and Weight 17

It's Easier Than You Think 17

Working Out Before Work 19

The Lunch Break Plan 21

Work Out Postwork 22

Let's Get Ready for the Weekend! 23

You Brush Your Teeth, Don't You? 24

Sweat Socially 24

3 What Goes Where and Why 27

The Basics About Muscles 27

The Art of the Contraction 28

Positive, Negative, and In-Between 29

Gotta Grow 29

Where Oh Where Do I Train? 31

Weighing the Pros and Cons 32

4 Look Before You Lift 35

Eenie, Meenie, Miney, Mo 35

Neatness—or at Least Cleanliness—Counts! 36

Towel, Please 38

Scrubbing Bubbles 38

Ambience 38

Bond or Bust 40

Your Escape Clause 40

Just How Much Is This Going to Cost? 41

Give Me Exercise or Give Me Death 41

Evaluating the Trainers 43

School of Hard Knocks 43

Insure Me 45

5 There's No Place Like Home 47

Recognizing and Avoiding Home Gym Pitfalls 47

What You'll Need, and What It'll Cost 48

Cardio Action 49

The Weight Stuff 52

Total Gym (Cost: $795 plus shipping) 53

Soloflex (Cost: $1,195, plus shipping) 54

Bowflex (Cost: $999 plus shipping) 56

The Power of Freeweights 57

Part 2: Gearing Up 59

6 Strain in Style 61

Do Clothes Make the Athlete? 62

The Threads 62

Jocks for Jocks 63

Women's Wear 64

The Treads 64

Don't Mention It 66

Wrap It Up 66

Buckle Up! 66

It's a Wrap 67

Finger Wraps 69

Pads 69

Straps 70

7 Food for Thought 71

How Much Is Just Enough? 72

Do You Need More? 74

The Truth About Protein 74

Water, Water, Everywhere 75

The Fancy Stuff 76

Lose It by the Book 77

Slow but Steady Wins the Race 77

The Sad Truth About Fad Diets 78

A Pound of Feathers or a Pound of Rocks 79

8 To Supplement or Not? 81

Buyer Beware 81

Powder Power 83

The Creatine Craze 84

DHEA: Yea or Nay? 85

Burn, Baby, Burn 86

If It's Okay for Mark McGwire 86

Starbucks Anyone? 87

The Bar Scene 88

From A to Zinc 89

9 Getting a Clean Bill of Health 91

The Medical Checkup 92

The Doctor Will See You Now 96

Avoiding Risky Business 96

The Hyper Types 96

Post-Stroke Fitness 97

Post-Heart Attack Workout 98

Breathing Right 98

The Sugar Blues 98

Building Bones 99

Bum Knees 99

Oy, My Back 100

Atlas Shrugged 100

Part 3: Ready to Roll 103

10 Virgin Territory 105

Heading into the Gym 106

Those First Anxious Steps 106

In This Room 108

Machine Power 108

Lift Free or Die 111

11 Safety First 113

What Goes Where? 114

The Machines 115

The Freeweights 115

The Bars 116

The Pins 117

Ask First, Lift Later 118

The Collars 119

Miss Manners Says 120

Lightening the Load 121

May I? 121

Wiping It Clean 122

Keep It Clean 122

12 Revving the Engine 125

How Long Do I Stay on This Thing? 126

Hey Stretch! 127

Easy Does It 128

To Do and Not to Do 129

Torso Stretch 130

Pec Stretch 130

Spinal Twist 132

Groin Stretch 132

Quadricep Stretch 133

Hamstring Stretch 134

Hip Flexors 135

Calf Stretch 136

Back and Hip Stretch 139

Part 4: The Workout 103

13 Gluteus What? 143

Know What and Where It Is 144

Walking Tall 146

Be Erect 147

Sitting Bull 148

Bend Right 150

In and Out 151

Up Three, Down Three 152

Improper Technique 153

Cheers 153

14 Now What? 155

That Was Intense! 155

It's Quality, Not Quantity 156

How Long? 156

Fiber Types 157

Get With the Program 158

What to Do? 158

Schedule 159

Reps 160

How Fast? 160

How Many Reps? 161

How Many Sets? 162

How Much Weight? 162

How Much Rest? 163

Spotter, Please 164

15 Below the Waist 167

What's the Point? 168

Freeweights 169

Squat 169

Lunge 172

Machines 173

Leg Press 173

Leg Extensions 175

Leg Curls 177

Calf Raises (Standing) 178

Calf Raises (Seated) 180

Hip Abduction 181

Hip Adduction 182

16 Flip Side 185

Why Bother? 186

Freeweights 186

Deadlifts 187

Pull-Ups and Chin-Ups (Gravitron) 189

Row, Row, Row 191

Upright Rows 193

Shrugs 195

Machines 196

Lat Time 196

Cable Rows 198

Extension 199

17 Chest or Bust 201

Pecs to Flex 202

Freeweights 202

The Bench 202

Goin' Uphill 204

Down We Go 206

Dips 208

Push, Please 209

Flying Solo 210

Machines 211

Chest Press 212

Pec Deck 213

18 The World on Your Shoulders 215

Should I? 216

Freeweights 216

Military Action 217

Literally Lateral 218

Front Raises 219

Reverse Flyes 221

Machines 222

Shoulder Press Machine 222

Lateral Raise Machine 224

19 Armed but Not Dangerous 227

Biceps Belong 228

Bicep Freeweights 228

Standing Curls 228

Dumbbell Curls 230

Concentration Curls 231

Bicep Machines 232

Cable Curls 232

Machine Curls 234

Tricep Freeweights 235

Tricep Kickbacks 235

French Curls 237

Tricep Machines 238

Pushdowns 238

Wrist Not, Want Not 239

Wrist Flexion 240

Wrist Extension 240

20 Gut Buster 243

Feel the Burn 244

Freeweights 245

Crunches 245

Reverse Crunches 247

Oblique Crunches 248

Side Obliques 250

Machines 251

Machine Crunches 251

Rotary Torso 252

Part 5: Leaner and Meaner 255

21 Get With the Program 257

What to Do 258

Keeping Track 259

Progress Report 261

The Burn 261

The DOMS 261

That Hurts! 262

Pulls and Strains 263

Overtraining 264

This Isn't Working 265

I'm Bored 265

22 Getting Fancy 267

SuperSlow 268

Plyometrics: Goofy Hopping 269

Supersets 271

Be Negative 273

Breakdowns 274

Help Me 275

23 High Tech 277

Split Routines 278

Push-Pull 279

Upper-Lower 280

Superset Routines 282

Nice Legs 283

Nice Pecs 284

Nice Delts 285

Nice Lats 285

Nice Traps 286

Circuit City 286

Arnold's World 290

Competition Anyone? 291

Deidre's World 293

How It's Done 293

What Is Done 294

The Squat 295

The Bench 297

The Deadlift 297

The Big Boys 298

The Snatch 299

The Clean and Jerk 299

25 Lift Well, Play Hard 301

Can You Be More Specific? 302

Stick Your Neck Out 303

Running 306

Cycling 308

Tennis 309

Golf 310

Baseball 311

Basketball 312

Swimming 313

Skiing and Snowboarding 314

Skating 315

Kayaking 316

Martial Arts and Boxing 317

26 Mix It Up 319

Lub Dub: Heart Rates 321

Figure It Out 322

How to Measure 323

Take a Class 325

Spinning Out 325

Flash Dance 326

Step, Two, Three, Four 327

Part 6: When in Rome 329

27 On the Road Again 331

Gym Away from Home 332

No Excuse Not to Push 332

On Your Back 335

Lead Shoes 335

Dyna-Band What? 337

Manual Labor 339

28 Real Women Lift 343

I Don't Want to Get Too Big 344

Guide Me 346

That Time 346

Female Trouble 347

Baby Time 347

Follow the Guidelines 349

Good Moves for Pregnant Women 351

Osteoporosis 352

The Problem with Diets 352

Menopause 353

29 With Age Comes Wisdom 355

Benefits 357

Get Dense 357

Suit Yourself 358

You're Getting Better 359

Choices, Choices 360

By the Book 361

Use Your Head 363

When in Doubt 363

Variations 364

Lucky Strike in the Third 364

30 Physically Challenged 367

Logistically Challenged 368

Benefits 369

Safety 369

Guidelines 370

Let's Get Physical 372

31 Tots and Teens 375

Benefits 376

Safety 377

Walk, Don't Run 380

Guiding Light 381

32 Injuries Nag 383

Back Attack 384

Get Smart 385

Solutions 385

Inflammation 387

Elbow 387

Knee 389

Patellar Tendinitis 389

Patellofemoral Syndrome 390

Iliotibilal Band Syndrome 392

Rotator Cuffs 392

Impingement Syndrome 393

Rotator Cuff Tendinitis 393

HIV/AIDS 398

Cancer 400

Diabetes 401

Cardiovascular Disease 403

Asthma 404

Lupus 406

On the Bright Side 407

Appendixes

A Glossary 409

B Resources 415

Index 421

0 0

Post a comment