DESCRIPTION
Stronger muscles and bones. Better health. More endurance. A more attractive physique. No matter what your goals are or what shape you're in, Building Strength and Stamina helps you get the results you want in only three hours a week.
Based on the most up-to-date exercise research, this guide provides a practical, proven program for getting fit. It's loaded with exercises and workouts to get you in shape and accommodate your busy schedule. Plus, the exercise progressions make the most of today's state-of-the-art fitness equipment--Nautilus strength machines, stationary cycles, treadmills, skate machines, and step machines.
Leading fitness expert Wayne Westcott serves as your personal trainer, describing what to do and how to do it safely, efficiently, and effectively. The book also features more than 100 photos that show you how to use the equipment and perform the exercises properly.
You'll learn all this in Building Strength and Stamina:
* Basic strength-training guidelines
* Features of resistance exercise machines and free-weights
* 36 strengthening exercises for your entire body
* Step-by-step plan for attaining strength without injury
* How to select exercises for cardiovascular health
* How to get results using four types of endurance training machines
* A six-month program for increasing muscular strength and cardiovascular endurance
* Stretching exercises
* How to evaluate your progress
* Advanced strength and endurance training
Experience the benefits of fitness with Building Strength and Stamina. You'll be amazed by the difference three hours a week can make.
CONTENTS
Chapter 1. How Fit Can You Get?
No matter who you are, you can live and feel better through strength and endurance training
Strength and Endurance Exercise
Realistic Expectations
Summary
Chapter 2. Fitness and Muscle Strength
Stronger muscles mean faster metabolism, better flexibility, stronger bones, and lower cholesterol
Benefits of Strength Exercise
Mechanics of Muscular Movement
Types of Exercise
Chapter 3. Training Your Muscles
Ninety minutes a week to a better body
Basic Strength Training Guidelines
High Intensity Training
Summary of High-Intensity Training Procedures
Chapter 4. Strength Training Equipment
Maximize your training with the right equipment
The Development of Strength Training Equipment
Features and Advantages of Free Weight Exercise Equipment
Features and Advantages of Resistance Exercise Machines
Chapter 5. Strength Training Exercises
Choose from 36 exercises for strengthening from head to toe
Before You Begin
Exercise Presentation
Summary
Chapter 6. Six-Month Strength Training Program
A step-by-step plan to attain strength without injury
Month One
Month Two
Month Three
Month Four
Month Five
Month Six
Summary
Chapter 7. Fitness and Cardiovascular Endurance
Achieve more with less effort and lower your coronary risk by strengthening your heart
Benefits of Endurance Exercise
Endurance Training Options
Summary
Chapter 8. Training Your Heart
Ninety minutes a week to cardiovascular health
Exercise Selection and Order
Summary
Chapter 9. Endurance Training Equipment
What to look for in equipment to help you strengthen your heart
Four Types of Endurance Training Machines
Equipment Selection
Summary
Chapter 10. Endurance Training Exercises
Four ways to achieve a strong heart
General Guidelines
Training Procedures
Summary
Chapter 11. Six-Month Endurance Training Program
A progressive and safe strategy for increasing your endurance
A Six-Month Program
Training Procedures
Summary
Chapter 12. Fitness Program Design and Evaluation
Putting it all together for strength
