Fusion Fitness : Combining the Best from East and West

by Yap, Chan Ling; Cook, Stephanie

• ISBN13: 9780897933780
• ISBN10: 0897933788
• Edition: 1st
• Format: Paperback
• Copyright: 2003-03-28
• Publisher: Hunter House

Summary

For over 25 years, the author has studied a wide range of disciplines including yoga, Pilates, the Alexander Technique, callanetics, and Chinese martial arts. Focusing on exercises that integrate the best and safest elements from these disciplines, she presents a balanced exercise regimen for optimum strength, endurance, coordination, and cardiovascular fitness. Dozens of photos, illustrations and charts are included as well as a chapter for exercisers over 50.

Table of Contents

List of Illustrations	viii
Tables and Sidebars	viii
Figures and Photos	ix
Foreword	xii
Preface	xiv
Acknowledgments	xvii
About the Author	xvii
1 Exercise, Past and Present	1	(4)
2 Getting Started: Fitness and Its Benefits for You	5	(12)
A Balanced Fitness Program	6	(5)
Fitness Assessment and Testing	11	(4)
Ready, Set, Go!	15	(2)
3 Understanding Your Body and Its Responses to Exercise	17	(29)
The Skeleton	17	(6)
The Muscles	23	(14)
The Respiratory System	37	(3)
Energy and Energy Systems	40	(6)
4 Setting Sensible Targets for Exercise	46	(12)
Body Shape or Somatotype	47	(2)
Keeping the Body Ticking	49	(2)
Food and Diet	51	(3)
Spot Reduction of Fat	54	(1)
Getting Older	55	(1)
Gender Differences	56	(2)
5 Fusion Fitness: The Broad Approach to Exercise	58	(12)
Holistic Regimes	60	(8)
Finding the Best Combination: The Art and Science of "Fusion" Exercise	68	(2)
6 The Warm-Up: Getting Ready to Exercise	70	(5)
What Is a Warm-Up?	70	(4)
The Benefits of a Warm-Up	74	(1)
7 Aerobic Training: Staying on the Curve	75	(10)
Programming Effective Training: The Aerobic Curve	76	(2)
Different Kinds of Aerobic Training	78	(6)
Avoiding Overtraining	84	(1)
8 Body Conditioning: Training for Strength and Endurance	85	(14)
Basic Principles of Muscle Contraction	86	(4)
Training Using Body Resistance: The Fusion Recipe	90	(9)
9 Fusion Exercises: Putting Theory into Practice	99	(42)
Lower Torso and Legs	102	(30)
Upper Torso and Arms	132	(9)
10 Training for Flexibility: Eliminating Stress and Strain	141	(24)
The Benefits of Stretching	142	(1)
Types of Stretching	143	(4)
Training Exercises for Flexibility	147	(1)
The Torso	148	(6)
The Arms	154	(1)
The Buttocks and Legs	154	(3)
The Thigh, Shin, and Calf Muscles	157	(3)
Progression in Training	160	(3)
Relaxation	163	(2)
11 Sports and Exercise Injuries and Training to Avoid Them	165	(9)
Common Sports Injuries	165	(3)
Safe Training	168	(5)
Treatment for Sports Injuries	173	(1)
12 Nutrition: The Other Side of the Fitness Equation	174	(33)
Balancing Food Requirements	175	(11)
Present Dietary Patterns	186	(2)
Dietary Intake for Sports	188	(5)
Minerals	193	(5)
Vitamins	198	(6)
Water	204	(1)
Alcohol	205	(2)
13 Exercise and Eating for People over 50	207	(20)
Aerobics: Keep On Moving!	208	(1)
Strength, Endurance, and Stretching	209	(13)
Nutrition for Changing Needs	222	(5)
Appendix 1: Calculating Basal Metabolic Rate (BMR)	227	(2)
Appendix 2: Calories and Joules: An Explanation	229	(1)
Appendix 3: Training Programs	230	(12)
Program 1 (1 hour)	230	(2)
Program 2 (1 hour)	232	(2)
Program 3 (1 hour)	234	(3)
Program 4 (1 hour)	237	(2)
Program 5 (20 minutes)	239	(3)
Notes	242	(1)
Bibliography	243	(2)
Additional Resources: Selected Useful Websites	245	(1)
Index	246