Exercise Bible : The Definitive Guide to Total Body Health and Well-Being

by Joanna Hall

• ISBN13: 9781592280230
• ISBN10: 1592280234
• Format: Trade Paper
• Copyright: 2003-11-01
• Publisher: The Lyons Press

Summary

THE EXERCISE BIBLE offers comprehensive information on all types of exercise, whatever your exercise aims, fitness level, body type, available time, and budget. Complete with full-color photographs to take readers step-by-step through their routines, the book suggests sample workouts from 15 to 60 minutes long, answers questions about what type of training will work best for specific goals, and offers suggestions on how to fit exercise into a busy life. Author Joanna Hall covers the three types of training--cardiovascular, resistance, and flexibility--necessary for whole body health, clearly explaining the benefit, the types of sports they involve, and how to use them for maximum effect. She also covers nutrition, offering daily menus, recipes, and advice on snacking and nutritional supplements. Hall encourages readers to get moving, regardless of age, without compramising commitments to family and work. She provides information on choosing a gym, exercise classes, active vacations, and a guide to the best clothing, footwear and equipment. It's a must-have for every health-conscious person.

Author Biography

JOANNA HALL is one of the leading fitness experts in England. She is the guest commentator on England's most popular morning show, hosting the popular "Drop Two Dress Sizes" challenge, and is a regular contributor to The Daily Mail. She lives in London.

Table of Contents

Introduction	p. 8
Why exercise?	p. 10
Ditch the "No pain, no gain" mantra	p. 12
Body works	p. 14
Warming up and cooling down	p. 18
The 3 fitness components	p. 20
You and your body shape	p. 20
Motivation checklist	p. 24
Your body checklist	p. 25
Your physical IQ	p. 26
Body composition	p. 28
What do you want to achieve?	p. 29
Cardiovascular exercise	p. 30
Types of cardiovascular exercise	p. 32
The importance of cross-training	p. 39
A question of intensity	p. 40
Accumulating activity	p. 43
Getting started	p. 43
Cardiovascular programs	p. 44
So you want to get fitter?	p. 55
Race event preparation	p. 56
Questions and answers	p. 58
Resistance exercise	p. 60
What is resistance exercise?	p. 62
A question of intensity	p. 64
Getting started	p. 65
Designing a resistance program	p. 65
Equipment	p. 66
Best body bits	p. 67
The three essential osteoporosis-prevention exercises	p. 88
Questions and answers	p. 90
Flexibility	p. 92
Why you should stretch	p. 94
Posture assessment	p. 96
Stretching "dos" and "don'ts"	p. 97
Techniques and workouts
T'ai chi ch'uan	p. 105
Yoga	p. 113
Pilates	p. 122
Balance and stability	p. 125
Individual muscle stretches	p. 129
Exercise and Lifestyle	p. 136
Exercise for different stages of your life
Children	p. 139
Pregnancy	p. 145
Postnatal	p. 150
Menopause	p. 151
Osteoporosis	p. 151
Keeping motivated	p. 157
Exercise through the decades	p. 161
Lifestyle challenges
Navigating your day	p. 166
Lack of sleep	p. 170
Stress	p. 170
One-hit wonders	p. 171
Lifestyle workouts	p. 174
Foods and fluids	p. 206
Your nutrition IQ	p. 208
Calories and energy	p. 212
Fresh, frozen, or canned?	p. 213
Good eating habits	p. 213
Major food groups	p. 214
Glycemic index carbohydrates	p. 216
Vitamins and minerals	p. 216
Sports nutrition	p. 217
Snacking on the run	p. 218
Hydration	p. 219
Menu ideas	p. 222
Recipes	p. 224
Questions and answers	p. 230
Useful information	p. 232
The human body	p. 234
Clothing	p. 236
Sample studio timetable	p. 238
12-month activity plan	p. 240
Calorie tables	p. 242
Glycemic index tables	p. 245
Vitamins and minerals	p. 248
Glamorous gym locations	p. 250
Workouts for free	p. 251
Index	p. 252
Acknowledgments	p. 255
Table of Contents provided by Ingram. All Rights Reserved.