Weight Training for Dummies (ISBN - 0471768456)

410 Pages·2021·8.72 MB·English

Weight Training

FOR

DUMmIES

‰

3RD EDITION

by Liz Neporent,Suzanne Schlosberg,

Shirley J.Archer

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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

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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

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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.

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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.

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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.

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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

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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

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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

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