The Exercise Training Diary For Dummies

by St. John, Allen

• ISBN13: 9780764553370
• ISBN10: 0764553372
• Edition: 1st
• Format: Paperback
• Copyright: 2001-03-13
• Publisher: For Dummies

Summary

The Exercise Training Diary For Dummies will get fitness enthusiasts to gear up even more. It includes a 52-week, fill-in calendar you can use to schedule workouts and record progress, plus helpful advice on a full range of health topics.

Author Biography

About the Author Allen St. John is the author of Bicycling For Dummies and Skiing For Dummies and is a former senior editor at Conde Nast Women's Sports and Fitness magazine. An avid recreational athlete, he has written about sports and fitness for a wide variety of national newspapers and magazines including Men's Journal, MH-18, U.S. News & World Report, Maxim, and the New York Times. He's a columnist for Skiing magazine, a regular contributor to Tennis, and a founding contributing editor for Bike, and he has covered the New York Yankees for the Village Voice for the past eight seasons, as well as contributed to the hardcover book and CD-ROM, The Way Baseball Works. He lives in Upper Montclair, New Jersey, with his wife Sally and two children, Ethan and Emma.

Table of Contents

Introduction	1	(1)
About This Book	1	(1)
Why You Should Log Your Workouts	2	(1)
How to Use Your Training Diary	3	(1)
Cheater, Cheater, Biscotti Eater	4	(1)
How This Book is Organized	4	(1)
Icons Used in This Book	5	(1)
Where to Go from Here	6	(1)
Part I: The Training Basics	7	(50)
Creating Your Workout Plan	9	(14)
Why Exercise Anyway?	9	(1)
Making Your Fitness Plan	10	(3)
Setting your fitness goals	10	(1)
Finding the time	11	(2)
Setting Up Your Workout Schedule	13	(1)
Getting into Training	14	(3)
Measuring your fitness	15	(1)
Maxing out -- speaking from the heart	16	(1)
The Building Blocks of Training	17	(1)
Endurance	17	(1)
Strength	18	(1)
Speed	18	(1)
The Three Kinds of Workouts	18	(2)
Long, steady distance	18	(1)
Strength training	19	(1)
Speed intervals	19	(1)
Building a Workout Plan	20	(3)
Just Warming Up	23	(12)
Bringing the Right Equipment	23	(2)
The right shoe on the right foot	24	(1)
Getting a brand new bag	24	(1)
A Word about Workout Wear	25	(2)
Indoor clothes	25	(1)
Outdoor clothes	26	(1)
Warming Up to Warming Up	27	(1)
The pre-stretch warm-up	27	(1)
Protecting your skin	28	(1)
The Power of Stretching	28	(7)
Lower body stretches	29	(3)
Upper body stretches	32	(3)
Choosing the Right Workout	35	(12)
Walking	36	(1)
The pros	36	(1)
The cons	36	(1)
Technique tip	37	(1)
Running	37	(3)
The pros	38	(1)
The cons	39	(1)
Technique tip	39	(1)
Swimming	40	(1)
The pros	40	(1)
The cons	40	(1)
Technique tip	41	(1)
In-Line Skating	41	(2)
The pros	41	(1)
The cons	42	(1)
Technique tip	42	(1)
Bicycling	43	(1)
The pros	43	(1)
The cons	43	(1)
Technique tip	44	(1)
Weight Training	44	(3)
The pros	44	(1)
The cons	45	(1)
Technique tip	45	(2)
Cooling Down and Fueling Up	47	(10)
The Cool-Dow n	47	(2)
Resting to Get Stronger	49	(1)
Refueling Your Body	50	(2)
Eating before your workout	50	(1)
Eating during your workout	51	(1)
Eating after your workout	52	(1)
The Hydration Quotient	52	(1)
Are You Overtraining?	53	(1)
Dealing with Injuries	54	(3)
Acute injuries	55	(1)
Overuse injuries	55	(1)
Treating injuries	55	(2)
Part II: The Exercise Training Diary	57	(124)
Your Training Diary	59	(122)
Part III: The Part of Tens	181	(10)
Ten Top Exercise Etiquette Tips	183	(4)
Rack Your Dumbbells	183	(1)
Stretch in Designated Areas	183	(1)
One Set and Out	184	(1)
Observe Time Limits	184	(1)
Say ``Please'' and ``Thank You''	184	(1)
Wipe Down Your Equipment	184	(1)
Don't Leave Your Stuff Around	184	(1)
Use Your Locker	185	(1)
Limit Your Shower Time	185	(1)
Be Modest	185	(2)
Ten Top Exercise Songs	187	(4)
``The Weight, ''The Band	187	(1)
``Nowhere to Run,'' Martha Reeves and the Vandellas	187	(1)
``Born to Run,'' Bruce Springsteen	188	(1)
``Skating Away,'' Jethro Tull	188	(1)
``Pump It Up,'' Elvis Costello	188	(1)
``Nightswimming,''R.E.M.	188	(1)
``Swimming Song,'' Kate and Anna McGarrigle	188	(1)
``Busted Bicycle,'' Leo Kottke	188	(1)
``Something (In the Way She Moves),'' George Harrison	189	(1)
``Move It On Over,'' Hank Williams	189	(2)
Index	191