Summary

Hold It! You should know that: Walking isnotone of the best exercises and will never get you fit For certain body types, stair climbers willnottrim your thighs and buttocks or give you slim hips You donotneed expensive health club memberships to become fit You donotneed to exercise for more than an hour a day to lose weight or increase your fitness level Hold It! You're Exercising Wronganalyzes popular exercise techniques and explains why they do or do not work. Using his client-proven methods of fitness, Edward Jackowski renames body types and stresses their importance when choosing an exercise routine, details the four essential phases of any workout, lists the best exercises for weight loss, and provides motivational techniques to keep you going. Interspersing more than 150 tips on health and exercise,Hold It! You're Exercising Wrongis a no-nonsense, all-you-need-to-know guide to getting fit and staying that way.

Author Biography

Edward J. Jackowski is the founder and president of Exude Inc., the nation's largest motivational and one-on-one fitness company. A fifteen-year veteran of the fitness industry, Edward Jackowski brings keen knowledge and a unique perspective to the crowded exercise and fitness business, which has enabled him to stand out among his competitors. Headquartered in Manhattan, Exude is the only fitness company that custom-designs workouts for clients by body type.

He recently opened the country's first body-type center in Manhattan. With locations throughout the U.S.A., Exude services clients around the country and abroad with Edward's FastFitness routine. Edward Jackowski is sought by companies to empower people to become self-motivated to exercise and to lecture on successful sales techniques, stress and time management, and improving productivity and morale. His trademarked body types and methodology can also be found in health clubs, spas, and other fitness-related facilities.

In addition to writing a number of fitness articles for various magazines and newsletters, he has written a fitness booklet, hosted a syndicated radio program, and has designed thousands of fitness programs for people of all walks of life, including soldiers from the United States Army and a number of non-profit organizations. An avid sportsman and all-around athlete, he is a member of American College of Sports Medicine (ACSM), the International Dance & Exercise Association (IDEA), and is certified with the Aerobics & Fitness Association (AFAA), in both Aerobic and Fitness Training. Edward Jackowski holds a specialized degree (B.B.A.), in Organizational Behavioral Management from the Bernard M. Baruch Business College.

Introduction	p. 11
The Four Factors to Consider When Starting or Maintaining an Exercise Program	p. 19
Lifestyle	p. 20
Medical and Orthopedic Background	p. 25
Body Type	p. 28
Present Level of Fitness and Motivation	p. 38
The Abc's of Exercise	p. 43
Perceptions on Exercise	p. 44
The Physical and Mental Benefits of Fitness	p. 45
Motivational Techniques	p. 51
The Four Essential Phases of Every Workout	p. 54
Exercise and Your Options	p. 65
Just Because You're Exercising Doesn't Mean You're Getting Fit	p. 66
Walking, Jogging, Swimming, and Other Popular Exercises	p. 68
Aerobics Classes, Step Classes, and Stair Climbers	p. 75
Rope Jumping	p. 80
Muscle Strengthening and Endurance Exercises, Including Weight Lifting	p. 84
Some Helpful Facts About Your Body and Fitness	p. 91
Fat Count Fallacy (Weight Loss vs. Fat Loss)	p. 92
How Much Energy Do You Use While Exercising?	p. 98
Exercise and Your Target Heart Rate Zone	p. 103
Cardiovascular Risk Factors	p. 111
Which Type of Exercise is Best Suited for You?	p. 113
A Lesson on Aerobic Exercise	p. 114
Exercising Anaerobically	p. 120
Losing Weight vs. Firming and Toning	p. 125
An Explanation of Some "Best" Exercises for Weight Loss	p. 131
Your Mini-Guide to Home Fitness Equipment	p. 139
Overview	p. 140
Treadmill vs. Stationary Bike	p. 142
Stair Climbers, Ski Machines, Rowers	p. 147
Free Weights, Selectorized Weight Machines	p. 151
Miscellaneous Equipment	p. 155
Recommended Buys	p. 158
Aches and Pains	p. 161
Bad Back Blues	p. 169
Back Pain, Injuries, and Exercise	p. 171
Recommended Back Stretches and Exercises	p. 178
Fitness Strategies for Special Populations	p. 183
High Blood Pressure (Hypertension)	p. 185
Cardiac Rehabilitation	p. 187
Diabetes	p. 189
Physical Disabilities	p. 191
Fitness After Fifty	p. 194
Exercise and Pregnancy	p. 197
The Ultimate Workout	p. 201
Conclusion	p. 217
Index	p. 219
Table of Contents provided by Syndetics. All Rights Reserved.

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Excerpts

From the Introduction

Everyone can change his or her body through proper exercise. Let's face it, since we're all going to exercise, we might as well do it right. This book can beyoursource for separating fallacies from facts on the subject. Apply these tips, and you'll become more productive, not only in fitness but in every facet of your life.

Why do nine out of ten individuals who exercise and work out do it incorrectly? Many reasons. "Do you exercise?" I ask my clients when starting to design an individualized fitness program for them. "Oh yes, I play tennis and golf on the weekends and occasionally play tennis during the week when I have time," they reply. Let's clarify something right from the beginning: recreational tennis and golf are not exercise, per se. They are really leisure activities. In other words, you're doing it backward.

Tip 1

Don't try to get fit by being active. You can become more active only by becoming fit.

Too often people's misconception about tennis, golf, skiing, and other activities causes them injury because they are not fit before they go out and enthusiastically enter into these sports. Take the avid player who says he can play tennis for three hours without getting tired. Is he fit? Not necessarily, because when I ask him to try to touch his toes or jump rope for one minute, he can't. Only then does he finally realize that there's more to fitness than just putting in court time. As I tell my clients, I won't teach you how to hit a tennis ball, but I'll teach you how to get to that ball with speed, power, and agility and to hit it with the same strength shot after shot—nowthat'sfitness.

Tip 2

Fitness is your ability to do whatever you ask your body to do.

In short, can you run a mile without having to recover for two days afterward? Do you have flexibility? Can you lift a ten-pound curl bar and do a series of upper body exercises for twenty to thirty repetitions without becoming fatigued? Can you jump rope for ten minutes or more?Can you ride a stationary bike for fifteen minutes or more maintaining 90-120 rpm? Can you do twenty-five to fifty bent-knee sit-ups on a mat without locking your feet under a bed or bar? If you can answer yes toallof the above, then you are truly fit. (Of course if you are injured, or otherwise physically challenged, you should not or will not be able to do all of these activities, but you can still do lots of other exercises, if properly shown.) Clearly, fitness consists of many elements, which I'll address in detail in this book. The main reason people do not get fit is because they were never properly educated in the field of fitness and therefore may be working hard at the wrong thing.

Who am I? Why should you believe me rather than another fitness guru? Well to begin with, I'm the founder and CEO of the largest motivational and fitness company in the country, based in New York City. I teach people from all walks of life how to incorporate a sound fitness regimen into their daily life despite any constraint—physical or mental. During the last fourteen years I have seen and consulted with over 12,000 people—businessmen and businesswomen, mothers, mothers-to-be, physically challenged, athletes, fifty-plusers, children, professional athletes, former athletes, weight lifters, dancers, and executives who travel frequently and need a surefire traveling regimen.

I decided to write this book because I've seen definite trends among my clients. Most of the people I've met who were exercising regularly were not truly fit. Of the people who weren't exercising, all lacked the motivation to exercise and knowledge about how to exercise as well as how to fit it into their busy schedules. Interestingly, both groups were equally ignorant about many facets of fitness and getting fit.

I've educated thousands abouthowto exercise properly, safely, efficiently, and effectively. All have learned to become self-motivated to make exercise a part of their lifestyle for the rest of their lives. Anyone can go to a gym, a spa, or a fat-farm. But can you learn how to motivate yourself to make exercise a good, healthy habit, just like brushing your teeth, or saying thank you?

When you finish reading this book you will have that ability. This book is intended to shock you. I challenge you to realize that whatever you have or haven't been doing for fitness is most likely very wrong. This book also contradicts many professionals in the field of exercise and fitness.

Everyone has a theory about exercise. But the fact is, if you do not warm up first, then stretch, work out hard, and finally cool down, you might as well not even do it. You'll get some fitness benefits, but not as much as the person next to you who exercises in this exact order. In addition, there isno onemachine or exercise that can get you fit in and of itself. But there is a way to get fit—a system if you will—by using minimal equipment if you exercise according to your body type as well as other factors. These factors constitute the genesis of this book.

Excerpted from Hold It! You're Exercizing Wrong: Your Prescription for First-Class Fitness Fast by Edward Jackowski
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.