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Weight Training for Dummies (ISBN - 0471768456) PDF

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Weight Training FOR DUMmIES ‰ 3RD EDITION by Liz Neporent,Suzanne Schlosberg, Shirley J.Archer 01_768456 ffirs.qxp 1/30/06 11:10 PM Page i 01_768456 ffirs.qxp 1/30/06 11:10 PM Page i Weight Training FOR DUMmIES ‰ 3RD EDITION by Liz Neporent,Suzanne Schlosberg, Shirley J.Archer 01_768456 ffirs.qxp 1/30/06 11:10 PM Page i Weight Training For Dummies®, 3rd Edition Published by Wiley Publishing, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2006 by Wiley Publishing, Inc., Indianapolis, Indiana Published by Wiley Publishing, Inc., Indianapolis, Indiana Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permit- ted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax 978-646-8600. Requests to the Publisher for permission should be addressed to the Legal Department, Wiley Publishing, Inc., 10475 Crosspoint Blvd., Indianapolis, IN 46256, 317-572-3447, fax 317-572-4355, or online at http://www.wiley.com/go/permissions. Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/or its affiliates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned in this book. LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NO REP- RESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CRE- ATED OR EXTENDED BY SALES OR PROMOTIONAL MATERIALS. THE ADVICE AND STRATEGIES CON- TAINED HEREIN MAY NOT BE SUITABLE FOR EVERY SITUATION. THIS WORK IS SOLD WITH THE UNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING LEGAL, ACCOUNTING, OR OTHER PROFESSIONAL SERVICES. IF PROFESSIONAL ASSISTANCE IS REQUIRED, THE SERVICES OF A COMPETENT PROFESSIONAL PERSON SHOULD BE SOUGHT. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. THE FACT THAT AN ORGANIZATION OR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FUR- THER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THE INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAY MAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAY NOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSICIAN BEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM. For general information on our other products and services, please contact our Customer Care Department within the U.S. at 800-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit www.wiley.com/techsupport. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. Library of Congress Control Number: 2005937354 ISBN-13: 978-0-471-76845-6 ISBN-10: 0-471-76845-6 Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1 3O/RW/QS/QW/IN 01_768456 ffirs.qxp 1/30/06 11:10 PM Page ii About the Authors 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 consul- tant, designing and managing fitness centers worldwide. Along the way, Liz also was a personal trainer, received a master’s degree in exercise physiol- ogy, 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 educa- tor and fitness specialist at the Health Improvement Program at Stanford University School of Medicine in Palo Alto, the author of ten fitness and well- ness 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. 01_768456 ffirs.qxp 1/30/06 11:10 PM Page iii 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 wonder- ful 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. 01_768456 ffirs.qxp 1/30/06 11:10 PM Page iv 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. 01_768456 ffirs.qxp 1/30/06 11:10 PM Page v Publisher’s Acknowledgments We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/. Some of the people who helped bring this book to market include the following: Acquisitions, Editorial, and Media Development Project Editor: Natalie Faye Harris (Previous Editions: Leah P. Cameron, Colleen Williams Esterline) Acquisitions Editor: Kathy Cox (Previous Editions: Stacy S. Collins) Copy Editor: Carrie A. Burchfield (Previous Editions: Michael Simsic, Colleen Williams Esterline) Editorial Program Coordinator: Hanna K. Scott Technical Editors: Gina Allchin, Marlisa Brown, John Buzzerio, Holly Byrne, Grace De Simone, Brooke Spindler Editorial Manager: Christine Beck Editorial Assistants: Erin Calligan, Nadine Bell, David Lutton Cover Photos: © Marc Romanelli/Getty Interior Photos: Arthur Belebeau, Chris Gristanti, Daniel Kron, Zoran Popovic, Trotter Fitness Equipment Cartoons: Rich Tennant (www.the5thwave.com) Composition Services Project Coordinator: Jennifer Theriot Layout and Graphics: Carl Byers, Andrea Dahl Proofreaders: Laura Albert, TECHBOOKS Production Services Indexer: TECHBOOKS Production Services Publishing and Editorial for Consumer Dummies Diane Graves Steele, Vice President and Publisher, Consumer Dummies Joyce Pepple, Acquisitions Director, Consumer Dummies Kristin A. Cocks, Product Development Director, Consumer Dummies Michael Spring, Vice President and Publisher, Travel Kelly Regan, Editorial Director, Travel Publishing for Technology Dummies Andy Cummings, Vice President and Publisher, Dummies Technology/General User Composition Services Gerry Fahey, Vice President of Production Services Debbie Stailey, Director of Composition Services 01_768456 ffirs.qxp 1/30/06 11:10 PM Page vi Contents at a Glance Introduction .................................................................1 Part I: Before You Pick Up a Weight..............................7 Chapter 1: Weight Training for Life ..................................................................................9 Chapter 2: Workout Lingo and Proven Training Concepts .........................................15 Chapter 3: Testing Your Strength, Setting Goals, and Tracking Progress .................29 Chapter 4: Examining Tools of the Weight-Training Trade .........................................43 Chapter 5: How to Avoid Dropping a Weight on Your Toe (and Other Safety Tips)...........................................................................57 Part II: Weighing In with Weight Training Wisdom .......73 Chapter 6: Exercising at Home: Setting Up Your Own Gym ........................................75 Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes.....................85 Chapter 8: Stretching: The Truth .................................................................................101 Chapter 9: Avoiding Common Weight Lifting Mistakes .............................................115 Part III: Tackling the Exercises ..................................129 Chapter 10: Interpreting the Exercise Instructions....................................................131 Chapter 11: Working Your Back....................................................................................139 Chapter 12: Working Your Chest ..................................................................................163 Chapter 13: Working Your Shoulders...........................................................................181 Chapter 14: Working Your Arms ...................................................................................197 Chapter 15: Working Your Abdominals........................................................................215 Chapter 16: Working Your Butt and Legs ....................................................................229 Chapter 17: Working Your Core ....................................................................................259 Part IV: Setting Up Your Workout Programs................271 Chapter 18: Basic Workouts to Get Started.................................................................273 Chapter 19: Quickie Workouts for Busy Days.............................................................283 Chapter 20: Core Programs for Good Balance and a Healthy Back .........................295 Chapter 21: Tackling More Advanced Programs ........................................................307 Chapter 22: Workouts for Special Needs.....................................................................319 Chapter 23: Adding Yoga and Pilates for Flexible Strength and Coordination .......331 02_768456 ftoc.qxp 1/30/06 11:10 PM Page vii Part V: The Part of Tens ............................................341 Chapter 24: Ten (Okay, Eleven) G-Rated Things You Can Do with Latex Rubber....343 Chapter 25: Ten Ways to Have a Ball (Almost Literally)............................................357 Chapter 26: Ten Thoughts on Supplements, Diets, and Healthy Eating..................371 Index .......................................................................381 02_768456 ftoc.qxp 1/30/06 11:10 PM Page viii

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