Weight Training For Dummies Australian New Zealand Edition 2nd Edition by Georgia Rickard, Liz Neporent, Suzanne Schlosberg 0730376605 9780730376606

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Product details:

ISBN 10: 0730376605

ISBN 13: 9780730376606

Author: Georgia Rickard; Liz Neporent; Suzanne Schlosberg

Feel strong, toned and terrific with the latest moves in strength training

Whether you’re a beginner who doesn’t know a barbell from a chocolate bar, a fitness junkie looking to expand your knowledge on weight training, or you’re recovering from an injury and need to rebuild strength, this book is for you. Find out how to use exercise machines and weights at the gym and design a workout to do at home.

• Know your way around a gym — learn all the weight lifting lingo, equipment and etiquette

• Help control your weight — raise your basal metabolism and burn fat, not muscle, while eating right

• Keep your bones healthy — maintain bone density and reduce your risk of developing osteoporosis

• Track your progress — use a daily workout log to track your journey from soft to strong

• Stay motivated — try a blend of machines, free weights, balls, bands and classes to keep your workout interesting

• Improve your heart health — work your heart and lungs with aerobic exercise to complement your strength training

• Exercise safely — follow step-by-step instructions on how to train without hurting yourself

• Mix up your weight training — improve your balance and coordination with yoga and Pilates moves

Open the book and find:

• More than 150 weight training exercises with photos

• The latest in equipment, including free weights and machines

• The best moves for working your core

• Information on toning and strengthening without bulking up

• How to find a fitness trainer

• The latest exercise DVDs to hire, buy or download

• The lowdown on exercise deals and duds

• Current data on nutritional supplements

Learn to:

• Customise a safe and effective exercise program to suit your lifestyle

• Use free weights, kettlebells andmore to target specific areas

• Complement your workout withPilates and yoga

• Balance your diet to fuel your workout

Weight Training For Dummies Australian New Zealand Edition 2nd Table of contents:

Part I: Stuff to Know Before You Pick Up a Weight
Chapter 1: Tools of the Trade
Jargon We Couldn’t Resist
A For Dummies Guide to Dumbbells and Other Free Weights
Using a Weight Bench
Don’t Be Afraid of Weight Machines
Stretching Your Workout
Lifting Your Body Weight

Chapter 2: How to Avoid Dropping a Weight on Your Toe and Other Safety Tips
The Universal, Immutable Safety Laws of Weight Lifting
Weight Machine Safety Tips
Free Weight Safety Tips
The Art of Spotting and Being Spotted
Common Weight Training Injuries
Overcoming Injuries

Chapter 3: Testing Your Strength and Tracking Your Progress
The Safest Way to Test Your Strength
Tracking Your Progress
Be All That You Can Be

Part II: Weight Training Wisdom
Chapter 4: Joining a Gym or Exercising at Home: Which Is for You?
Joining the Club
Lifting Weights at Home
Choosing a Gym
Designing a Home Gym
Free Weight Options
Investing in Weight Machines
Buying Bands

Chapter 5: Choosing Your Guru: Trainers, DVDs and Exercise Classes
Everything You Need to Know about Trainers
An Introduction to Strength Training Classes
All About Weight Training DVDs

Chapter 6: Weight Training Etiquette
Share the Equipment
Unload Your Weight Bar
Return Your Weights to the Right Place
Keep Your Sweat to Yourself
Don’t Block the Flow of Traffic
Don’t Hog the Drinking Fountain
Keep the Grunting to a Minimum
Don’t Tote Around Your Gym Bag
Don’t Be Afraid to Ask for Advice
Be Careful When You Offer Unsolicited Advice
Don’t Dress Like a Porn Star
Treat the Locker Room Like Your Own Bathroom

Part III: The Exercises
Chapter 7: How to Read the Exercise Instructions
Introducing You to the Exercises
Our Favourite Phrases
Breathing Lessons

Chapter 8: Working Your Back
Upper Back Muscle Basics
Why You Need a Strong Upper Back
Keys to a Great Upper Back Workout
Mistakes to Avoid When Working Your Upper Back
Upper Back Exercises in This Chapter
Lower Back Muscle Basics
Why You Need to Strengthen Your Lower Back
Keys to a Great Lower Back Workout
Mistakes to Avoid When Training Your Lower Back
Lower Back Exercises

Chapter 9: Working Your Chest
Chest Muscle Basics
Why Strong Pecs Matter
Keys to a Great Chest Workout
Mistakes to Avoid When Pumping Your Pecs
Exercises in This Chapter

Chapter 10: Working Your Shoulders
Shoulder Muscle Basics
Why You Need to Strengthen Your Shoulders
Keys to a Great Shoulder Workout
Mistakes to Avoid when Training Your Shoulders
Exercises in This Chapter

Chapter 11: Working Your Arms
Arm Muscle Basics
Why You Need Strong Arms
Keys to a Great Arm Workout
Mistakes to Avoid When Training Your Arms
Exercises in This Chapter

Chapter 12: Working Your Abdominals
Abdominal Muscle Basics
Why You Need Strong Abdominals
Strategies for a Great Abdominal Workout
Mistakes to Avoid When Training Your Abdominals
Exercises in This Chapter

Chapter 13: Working Your Core
Introducing Core Stabiliser Muscle Basics
Enjoying a Strong Core
Getting a Core Workout
Avoiding Mistakes When Training Your Core
Exercises in This Chapter

Chapter 14: Working Your Butt and Legs
Butt and Leg Muscle Basics
Why You Need Strong Legs
Keys to a Great Leg Workout
Mistakes to Avoid When Working Your Lower Body
Exercises in This Chapter

Chapter 15: Advanced Weight Training Exercises
Important Safety Cautions
Exercises in This Chapter

Part IV: Designing Your Workout Program
Chapter 16: Designing a Basic Workout
Jargon You Actually Need to Know
The Rap on Reps
The Scoop on Sets
Essential Elements of a Weight Routine
How to Custom-design a Routine
Sample Beginner Routines

Chapter 17: Expanding Your Repertoire
The Big Picture: Organising Your Program Month to Month
Weight Training Week by Week
Ideas for Organising Your Daily Workout
Advanced Training Techniques

Part V: Beyond the Barbell
Chapter 18: Yoga and Pilates
What’s the Difference Between Yoga and Pilates?
What Will Yoga and Pilates Give You That Weight Training Won’t?
Can Yoga and Pilates Replace Weight Training?
How Can I Fit Yoga and Pilates into My Fitness Program?
More Details About Yoga
The Lowdown on Pilates

Chapter 19: Having a Ball (Almost Literally)
Picking Out the Right Ball
Using Exercise Balls Safely
How Often Should I Use My Ball?
Exercises in This Chapter

Chapter 20: Whipping Your Heart and Lungs into Shape
What Type of Activities Count as Aerobic Exercise?
How Many Days a Week Should I Do Aerobic Exercise?
Should I Do Aerobic Exercise Before or After My Weight Workouts?
Is It True That I’ll Lose More Weight If I Exercise at a Slower Pace?
Finding Your Target Heart Rate
How Do I Measure My Heart Rate?
What Level of Intensity Will Give Me the Best Results?
If I Do Aerobic Workouts Regularly, When Will I Start Seeing Results?
What Is the Best Cardiovascular Machine?
Can I Make Cardio Exercise Machines Less Boring?

Chapter 21: Stretching: The Truth
Why Stretching Is So Controversial
Discovering the Different Methods of Stretching

Chapter 22: Improving Your Balance and Coordination
Losing Balance with Age
Balance Exercises
Vibration Machines
Other Nifty Balance Gadgets

Chapter 23: Pills, Powders and Potions: Nutrition in a Nutshell
The Scoop on Fat-Burning and Muscle-Building Supplements
The Lowdown on Protein
Do Energy Bars Really Give You Energy?
Snacking and Drinking for Exercise

Part VI: The Part of Tens
Chapter 24: Ten Ways to Educate Yourself about Weight Training
Read Fitness Magazines
Be a Voyeur
Browse the Internet
Read Books
Hire a Cyber Trainer
Watch Fitness TV Shows
Hook Up with an Advice Board
Hire a Qualified Dietitian
Keep a Training Diary
Get Certified as a Trainer

Chapter 25: Ten Myths and Misconceptions about Weight Training
Myth #1: You’ll Get Huge Unless You Lift Light Weights
Myth #2: You’re the Only One in the Gym Baffled by the Equipment
Myth #3: Lifting Weights Is Dangerous
Myth #4: Thigh Exercises Will Slim Your Thighs, and Ab Exercises Will Whittle Your Middle
Myth #5: The Best Trainers Are Those With the Best Bodies
Myth #6: Lifting Weights Won’t Help You Lose Weight
Myth #7: There’s One Best Weight Training Program
Myth #8: Stretching Is a Good Warm-up for Weight Lifting
Myth #9: Free Weights Are for Muscle-heads and Machines Are for Beginners
Myth #10: Not Everyone Needs to Strength Train

Chapter 26: Ten Major Weight Lifting Goofs
Cheating Your Abs
Squatting Too Far
Arching Your Back
Lowering Your Elbows Too Far
Pulling a Fast One
Sticking Your Butt Up
Exaggerating the Row
Carrying a Weight Plate Too Casually
Finishing an Exercise the Wrong Way
Spotting Too Much — Or Not Enough

Chapter 27: Ten (Plus Some) Things You Can Do with Latex Rubber (G-Rated)
Handling Bands on the Run
Using an Exercise Band
Discovering Ten Excellent Band Exercises

Chapter 28: Ten Weight Training Deals and Duds
Five Great Weight Training Investments
Five Weight Training Rip-offs

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Tags: Georgia Rickard, Liz Neporent, Suzanne Schlosberg, Weight