Get Fit for the Games Every Woman's Total Fitness Workout

by Bee, Peta; Pendleton, Victoria

• ISBN13: 9781847327253
• ISBN10: 1847327257
• Edition: 1st
• Format: Paperback
• Copyright: 2012-03-06
• Publisher: Carlton Books

Summary

The London 2012 Olympic Games and Paralympic Games are not just events for athletes hoping to win medals, they are also realistic dates by which we can all improve our fitness Get fit for the Games is the official London 2012 book for anyone wishing to improve their levels of exercise and general well-being in the run up to the Games.

Author Biography

Peta Bee is an award-winning journalist with degrees in sports science and in nutrition She currently writes a weekly fitness column in the Times and is contributing editor of Women's Running magazine. In her youth, Peta competed internationally at athletics and now coaches a group of runners in her area. In 2003 Peta was voted Fitness Professional of the Year, and she won the Medical Journalists' Association's Freelance of the Year award in 2008.

Table of Contents

Foreword	p. 6
Introduction	p. 8
How to use this book	p. 10
Getting started safely	p. 11
The basics	p. 12
The basics - introduction	p. 14
Aerobic fitness explained	p. 16
Strength fitness explained	p. 18
Stretching and flexibility explained	p. 20
Muscle identification front of the body	p. 22
Muscle identification back of the body	p. 24
Clothing	p. 26
Equipment	p. 28
Assessing your fitness	p. 30
Box press-up test	p. 32
Abdominal hold	p. 34
Chairless sit	p. 36
Forward flexibility	p. 37
Sit and reach	p. 38
Training health checks	p. 40
Shoulder extension	p. 42
Crunch sit-up test	p. 43
Step-up test	p. 44
Assessing your fitness summary	p. 46
Warming up and cooling down	p. 48
Spinal rotation	p. 50
Chest stretch	p. 51
Side arm stretch	p. 52
Arm swing	p. 53
Knee raise	p. 54
Standing quad stretch	p. 55
Professional recovery techniques	p. 56
Adductor stretch	p. 58
Calf stretch	p. 59
Waist twist	p. 60
Triceps stretch	p. 61
Stretching and flexibility	p. 62
Full body stretch	p. 64
Lying crossed gluteal stretch	p. 66
Upper back stretch	p. 68
Forearm and wrist stretch	p. 70
Hamstring stretch	p. 72
Five more ways exercise benefits body-and mind	p. 74
Neck and shoulder stretch	p. 76
Cat stretch	p. 78
Back curl	p. 80
Cobra stretch	p. 81
Knee hug	p. 82
Seated shoulder stretch	p. 84
Forearm stretch	p. 86
Lower back stretch	p. 87
Hip flexor stretch	p. 88
Stretching and flexibility - summary	p. 90
Exercise programmes	p. 92
Bronze workout introduction	p. 94
Dumbbell curl	p. 96
Twist	p. 98
Wall press-up	p. 100
Beginner lower back raise	p. 102
Beginner calf raise	p. 104
Beginner side leg lift	p. 106
Leg raise	p. 108
Five ways to improve your performance	p. 110
Seated squat	p. 112
Can opener	p. 114
Beginner leg extension	p. 116
Shoulder press	p. 118
Beginner hamstring curl	p. 120
Beginner crunch	p. 121
Shoulder shrug	p. 122
Single arm crunch	p. 124
Bronze workout - summary	p. 126
Silver workout introduction	p. 128
Lunge	p. 130
Box press-up	p. 132
Inner thigh raise	p. 134
Gluteal raise	p. 136
Forward raise	p. 138
Alternate bicep curl	p. 140
Intermediate crunch	p. 142
Reverse curl	p. 144
How to make training more fun	p. 146
Lower abdomen raise	p. 148
Lateral raise	p. 150
Bench step-up	p. 152
Reverse fly	p. 154
Intermediate lower back raise	p. 156
Single leg squat	p. 158
Single arm row	p. 160
Silver workout - summary	p. 162
Gold workout introduction	p. 164
Power lunge	p. 166
Bicycle move	p. 168
Advanced crunch	p. 170
Full press-up	p. 172
Tricep dip	p. 174
Plie squat	p. 176
The plank	p. 178
How to get the Olympic edge	p. 180
Advanced calf raise	p. 182
Advanced leg extension	p. 184
Advanced hamstring curl	p. 186
Advanced inner thigh raise	p. 188
Outer thigh lift	p. 190
Advanced gluteal lift	p. 192
Bench pec fly	p. 194
Gold workout-summary	p. 196
The practicalities	p. 198
Staying fit and healthy	p. 200
Nutrition	p. 204
Motivation	p. 208
Eight ways to boost motivation	p. 210
Troubleshooting	p. 212
Glossary	p. 216
What next?	p. 218
Training guide	p. 220
Index	p. 222
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