ShapeWalking : Six Easy Steps to Your Best Body

by Bach, Marilyn L.; Schleck, Lorie

• ISBN13: 9780897933735
• ISBN10: 0897933737
• Edition: 2nd
• Format: Paperback
• Copyright: 2003-02-05
• Publisher: Hunter House

Summary

Univ. of Minnesota, Minneapolis. Text presents a total fitness program based on aerobic walking, strengthening exercises, and stretching exercises. Presents updated information and new sections on fitness walking plus shaping components and target toning exercises. Halftone illustrations. Previous edition: c1998. Softcover.

Table of Contents

Acknowledgments	xii
Foreword	xiii
Preface	xv
Making the Decision---Are You Ready to Shape Up with ShapeWalking?	1	(8)
Why Is ShapeWalking Right for Shaping Your Body?	2	(2)
What Does a Better Body Shape Mean to You?	4	(1)
Walking Is Easily Accessible and Low Risk	4	(1)
Fitness Walking Is Different from Everyday Walking	5	(1)
Fitness Walking Plus	5	(1)
What Does Strength Training Mean to You?	6	(1)
Target Toning	7	(1)
And Finally . . . Flexibility	7	(2)
Getting Started with Fitness Walking	9	(14)
First Check with Your Physician	10	(1)
Make Sure You Have the Right Equipment	10	(2)
Start Walking	12	(2)
Walking in the ``Target Zone''	14	(3)
Hit the Road (or Sidewalk or Trail)	17	(1)
The Next Step---Creating Your Own Walking Program	17	(2)
Stretching	19	(2)
Other Important Stuff	21	(1)
The Goal	22	(1)
Fitness Walking Plus	23	(12)
Add the Plus to Fitness Walking	24	(1)
Toning Your Abs While You Walk	25	(2)
A Bit About the Butt	27	(2)
The Thighs Have It	29	(3)
The Upper-Arm Answer	32	(2)
Stretching	34	(1)
The Fitness Walking Plus Program	34	(1)
Strength Training	35	(28)
Why Strength Train?	36	(1)
Just Do It Right	36	(1)
Finding Your Starting Level and Progressing	37	(1)
Starting Equipment	38	(1)
The ShapeWalking Strength Training Programs	39	(1)
The 30-Minute Strength Training Program	40	(19)
Heel Raise---Toe Raise	40	(2)
Thigh Toner	42	(2)
Outer-Thigh and Hip Toner	44	(2)
Inner-Thigh Toner	46	(2)
Back-of-Thigh and Buns Toner	48	(2)
Upper-Abdominal Curls	50	(2)
Diagonal Abdominals	52	(2)
Lower Abdominals	54	(2)
Upper-Arm Builder: Biceps Curls	56	(1)
Upper-Arm Builder: Triceps Extension	57	(1)
Upper-Back Builder: Bent-Over Arm Raise	58	(1)
The 15-Minute Strength Training Program	59	(1)
Beginner Short Strength Training Program	60	(1)
Advanced Short Strength Training Program	61	(1)
Stretching	62	(1)
Target Toning	63	(22)
Target Toning Inventory	65	(1)
Target Toning Exercises	66	(1)
Ab Toners	67	(5)
Thigh Toners	72	(6)
Buttocks Shape Up	78	(2)
Upper-Arm Firmers	80	(3)
Stretching	83	(2)
A Week in the Life of a ShapeWalker	85	(14)
Fitness Walking and Fitness Walking Plus	86	(1)
Strength Training	87	(1)
Target Toning	87	(1)
Stretching	88	(1)
Everyday Alternatives to Fitness Walking	88	(2)
Liz's Week of ShapeWalking	90	(1)
Tom's Week of ShapeWalking	91	(1)
Jodi's Week of ShapeWalking	92	(1)
Andrea's (Always Stressed for Time) Week of ShapeWalking	93	(1)
Your Week of ShapeWalking	94	(1)
Some Words About Weight Loss	95	(1)
Dealing with Boredom	96	(1)
Overcoming Plateaus	97	(1)
ShapeWalking for Life	97	(2)
Overview of the Exercises	99	(12)
Fitness Walking	100	(1)
Fitness Walking Plus	101	(1)
Strength Training: Beginner Short Program	102	(1)
Strength Training: Beginner Full Program	103	(1)
Strength Training: Advanced Short Program	104	(1)
Strength Training: Advanced Full Program	105	(1)
Target Toning: Abdominals	106	(2)
Target Toning: Thighs	108	(2)
Target Toning: Buttocks	110	(1)
Target Toning: Upper Arms	110	(1)
Conclusion	111	(2)
Appendix A: Heart Rate	113	(2)
Taking Your Pulse	113	(2)
Appendix B: Blank Worksheets	115	(5)
ShapeWalking Fitness Walking Record	116	(1)
ShapeWalking Fitness Walking Plus Progression Chart	117	(1)
ShapeWalking Strength Training Progression Chart	118	(1)
ShapeWalking Target Toning Progression Chart	119	(1)
Bibliography	120	(3)
Index	123