Fitness Weight Training [3 ed.] 9781450445139, 1450445136

Table of contents :
Preface

Acknowledgments

I: Prepare to Weight Train

Chapter 1: Weight Train to Improve Fitness

Principle of Specificity

Muscle Toning

Body Shaping

Strength Training

Why Not Walk or Jog Instead?

Chapter 2: Know Your Equipment and Understand Its Proper Use

Types of Weight Training Equipment

Weight Training Attire

Weight Training Facilities

Chapter 3: Success Starts Here

Test Your Weight Training Fitness

Choose Your Training Goal

Determine Your First Workout Zone

Follow the Secrets of Effective Training

Chapter 4: Steps to Starting Your Program

Step 1: Fill In Your Workout Chart

Step 2: Determine Training Loads

Chapter 5: Weight Train the Correct Way

Learn Lifting Fundamentals

Train With Care

Warm Up and Cool Down

Chapter 6: Weight Training Exercises

Exercise Finder

II: Training by the Color Zones

Chapter 7: Green Zone

Zone Highlights

Chapter 8: Blue Zone

Zone Highlights

Chapter 9: Purple Zone

Zone Highlights

Chapter 10: Yellow Zone

Zone Highlights

Chapter 11: Orange Zone

Zone Highlights

Chapter 12: Red Zone

Zone Highlights

III: Advanced Weight Training Programs

Chapter 13: Designing Your Own Program

Step 1: Choose Your Training Goal

Step 2: Determine Training Frequency

Step 3: Select Exercises

Step 4: Arrange Exercises

Step 5: Determine Loads, Sets, and Repetitions

Step 6: Determine Length of Rest Periods

Making Continual Improvements

Chapter 14: Combining Weight Training and Aerobic Exercise

Cross-Training for the Muscle Toning Program

Cross-Training for the Body Shaping Program

Cross-Training for the Strength Training Program

Determining the Intensity of the Aerobic Component

Setting the Duration of the Aerobic Component

Complete Your Cross-Training Workout Chart

Chapter 15: Weight Training to Improve Sport Performance

Evaluate Your Sport

Choose Sport-Specific Exercises

Insert Sport-Specific Exercises Into Your Program

Appendix A

Appendix B

Resources

About the Authors