Body dynamics : the body shape-up book for women PDF
Preview Body dynamics : the body shape-up book for women
The Body Shape-Up Book Woi|en for >. ^^ Susan Koch I MAIN LIBRARY sro , ALLENCOUNTYPUBLCLIBRARY I I 3 1833 00156 5693 . 613.7 K81B 2311279 Koch Susan. 7 Body dynamics 613.7 K81b 2311279 Koch, Susan Body dynamics icS ALLEN COUNTY PUBLIC LIBRARY Women ^ORT WAYNE, INDIANA 46802 You may return this book to any agency, branch, or bookmobile of the Allen County Public Library. '>. DEDICATION To Fred, for helping me to hold tight to that rising star. BodY Dynamics The Body Shape-Up Book forWomen Susan Koch LEISUREPRESS NEW YORK APPRECIATION IN The title, BODY DYNAMICS, is appropriate for each person that was involved with the making of this book. They are each "dynamic" in their own areas. FELIX DETROLIO ofthe Camera Connection of Long Branch, New Jersey, for his beautiful photography and patience, DR. MICHAEL GLYNN for his expertise in nutrition and contributions tothe manuscript, artist SERGE MICHAELS for his creative illustrations that add an extra flair and my husband FRED KOCH for his endless help in consultation, criticism, editing abilities and constant support. Thank you all! Thank you to several of the most widely applauded equipment companies, Universal, KeiserCam and Nautilusforproviding information II and photographs for use in various areas of BODY DYNAMICS. MienCountyPublicLibrary ft.Wayne, Indiana A publication of Leisure Press 597 Fifth Avenue, New York, NY 10017 ©1984 by Susan Koch All rights reserved. Printed in the U.S.A. No part of this publication may be reproduced or transmitted in any form or by any means electronic or mechanical, including photocopying, recording, or any information storage and retrieval system now known or to be invented, without permission in writing from the publisher, except by a reviewer who wishes to quote brief passages in connection with a written review for inclusion in a magazine, newspaper, or broadcast. ISBN 88011-115-1 Library of Congress Number 82-83947 Cover Photos: Keith A. Nealy Cover Design: Diana J. Goodin Typeset by: Lewis Publishing, Oakland, CA. Library of Congress Cataloging in Publication Data Koch, Susan Body dynamics. 1. Exercise for women. 2. Weight lifting. I. Title. GV482.k62 1984 613.7'045 82-83947 ISBN 0-88011-115-1 CONTENTS 2311279 INTRODUCTION 6 1 FALLACIES OF RESISTANCE TRAINING 11 2 DEFINING YOUR GOALS 17 3 BODY BASICS 21 4 BODY TONING 31 5 BODY STRONG 95 6 BODY BUILDING 111 7 CONTEST COUNTDOWN PREPARATION 1 41 THE AUTHOR 60 1 INTRODUCTION If at the age 17 your father gave you a new car and told you that this car was the only one you would have for the rest of your life, how would you treat that car? can imagine you washing every speck of dirt and I dust offthe surface ofthe car daily to preserve the paint. Only the finest oil and gas would flow through the engine in order to ensure top performance. With all the effort placed into the daily upkeep, a strong sense of pride would be evident each time you enjoyed the benefits of your dedication. 'S-3' Our body is like that new car, but unfortunatelywe seldom treat itwith such care and thoughtfulness. Year after year we abuse it, ingesting all kinds of junk food, rewarding ourselves for jobs well done by eating foods that are literally poison to our system, and adapting a sedentary way of life. This lack of exercise and poor nutrition continue year after yearwith no apparent side effects. Then, around age 35, poor digestion and stiffness through the joints are sloughed off with humor. Your belly and thighs enlarge and become soft and you begin to wonder why you've developed lower back problems. On your 65th birthday you fall-not a very serious fall—but your hip bone breaks like a pretzel. Yes, those fortyyears of abuse are nowtaking theirtoll. You planned for your retirement all those years, but this was not something you planned for. Your trusty body was not supposed to give out on you! But, after much abuse, the fine tuned machine you were born with finally reached its breaking point. Exercise and proper nutrition need to become a regular part of your lifestyle. am not referring to fad diets or the "latest" in exercises, I because they don't last. What's needed is an exercise program that takes a minimal amountoftime but givesyou the best results.This isthe reason that I originally became involved in resistance training. It is the fastest way to get in shape and can be worked into the busiest of schedules. When my husband and firststarted dating, told him that would give I I I anything to become a more aggressive skier. also mentioned that was I I aware of the effects gravity could have on my thighs and hips as got I older. Fred had been involved in weighttraining for overten years atthat point, and he encouraged me to come to the gym with him and try a workout. will never forget that first day. We had a key to the club, so we were I able to start before hours. Fred began by showing me several exercises for the thigh, hip and buttocks area. Then we did bench presses for the chest muscles and other exercises for each muscle group. All of a sudden, found myselfsurrounded byagroupofgrunting and groaning I men lifting weightswith what seemed to be phenomenal strength! was I so intimidated that insisted Fred take me home NOW. Later, aftergiving I the incident some thought, decided that nothing had ever intimidated I me before, so why should this? realized that the goals had set for I I myselfwerejust as important asthe goals of any ofthose men. The next day returned to the gym, and from that day on trained among the I I masses, confident in my right to be there too. Several months later Fred and purchased the Fitness Centers, wanting to develop afacilitywhere I men and women could train together comfortably. At first, men resisted the idea, but over the months we slowly con- vinced them thatwomen werejustasseriousabouttheir bodiesas men. Those who wouldn't change their attitudes could train elsewhere. With women now coming into the Fitness Centers, a new problem become apparent: the difference between men that train and women that train. Most men that come into a club to lift weights are introverts. Developing musclestothe pointofappearing more "macho" providesa feeling of confidence that they are unable to find elsewhere. However, most women that venture into what is still a predominantly male environment, are extroverts.They knowexactlywhattheirgoalsare, and they are very serious about them. However, they may know nothing about resistance training. Depending upon the atmosphere of the facility, they will probably either be turned off or turned on within 30 seconds of walking through the door. y 8 Therefore, as a woman, it is important that you be a good consumer and have a general idea of what your goals are BEFORE you begin to visitthe areaclubs.Thiswill giveyou a betterfeelforthesortoffacilitythat you need and will be comfortable training in. For example, if you are strictly interested in a basic conditioning program utilizing free weights, and would like to enjoy a sauna after your workout, the club you join should offer a free weight area and sauna. If the club offers eighteen racquetball courts, an Olympic size pool and massage, which, by the way,youwill not be using, itisludicrousforyouto payasteep membership fee. You will end up paying for someone else's enjoyment of these niceties. So be realistic and be a good consumer. WHY WEIGHT TRAINING? There are as many methods of "getting into shape" today as there are excuses for not getting in shape. Look through the newspaper and you will see ads for aerobic dance, jazzercize, dancercize, slimnastics—you name it. Women are flocking to these programs in droves, and many seem to adhere to them religiously. It's great that exercise has been made into something fun, but it's important to understand what these programs will and will not do for you. For example, an aerobic type program is valuable for cardiorespiratory fitness, and some sort of aerobic activity is an important part of any exercise program. However, aerobic exercise is designed to burn calories and improve cardiorespi- ratory endurance. A problem ariseswhen women thinktheywill firm up their buttocks,thighsand abdominalsoradd shaplinesstotheir bustlines andwaistssimply bydoing aseriesofdance routinestwiceaweek. Itwill not work. Weight loss will occur because of the burned calories, but firming up muscle groups cannot be achieved by bouncing around. Resistance training is the fastest way to get into shape.
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