Anybody’s Guide to Total Fitness, eleventh edition, by Len Kravitz combines the most up-to-date scientific and practical information for establishing an optimal health, fitness and wellness lifestyle. The text offers instruction on how to customize exercise programs for high intensity interval training, indoor cycling, aerobic kickboxing, circuit training, biomotor functional exercise conditioning, boot camp training, barefoot running and aquatic workouts. The book comes with a behavioral modification planner and assessment supplement that promotes positive, self-directed goal attainment.
The eleventh edition of Anybody’s Guide to Total Fitness:
- Incorporates the American College of Sport’s Medicine newest guidelines for health, weight management and physical activity.
- Includes new sections on high-intensity interval training (HIIT), muscle soreness, recovery from exercise, the health benefits of exercise, type 2 diabetes, hydrating during and after exercise, a balanced eating plan, and energy balance.
- Provides the best guidance on posture, sleep, stress, wellness, energy balance, spontaneous physical activity and the physiology of exercise.
- Explains modern-day research on how muscles grow, and low-fat versus low-carbohydrate diets.
- Expands on nutrient timing for optimal performance and unravels the stress/cortisol/obesity puzzle.
- Presents the newest research on weight management success and weight regain prevention.
- Features over 125 biomechanically correct exercise photographs.
- Offers credible and insightful answers to 125 frequently asked questions about fitness, health and cardiac protection.
- Introduces an all-inclusive list of internet sources on fitness,health, wellness, aging, disease, fitness organizations and much more.
- Comes with a unique motivational student profile guide that helps students develop and assess their health and fitness progress.
About the Author
Welcome to a Healthy Way of Life
SECTION 1 Starting Out
What Exercise Will Do for You
New Scientific Evidence Shows Exercise Combats Many Health Conditions
Specific Benefits from Regular Resistance Training
Stickin’ to It!
Tips for Exercise Success
Five Key Components of Fitness
On Your Mark, Get Set . . . Wait!
What Is Metabolic Syndrome?
How Can You Prevent Metabolic Syndrome?
Tips to Help You Lower Your Blood Pressure
Type 2 Diabetes
Aerobic Exercise and Resistance Training Are Best!
What Is the Hemoglobin A1c (HbA1c ) and eAG?
How Fit Are You?
Muscular Strength and Endurance
Abdominal Strength and Endurance Test
Upper Torso Muscular Endurance
The “S.P.O.R.T.” Principle
The Formula for Aerobic Fitness
Heart Rate Monitoring
Finding Your Pulse
All about Strength, Function, and Core
How Do Muscles Grow?
What Training Methods Promote Muscle Growth?
The Ten Rules of Strength Training
The Importance of Recovery from Exercise
SECTION 2 Training Tips and Injury Prevention
Maximize Your Results, Minimize Your Risks
Twelve Most Common Exercise Mistakes
In Case of Injury
Common Aerobic Injuries
Guide to a Better Back
Healthy Back Tips
Five Exercises for a Healthy Back
Good Posture Promotes Good Health
What Is Good Posture and What Is Faulty Posture?
Test Your Posture
Water: Nature’s Most Important Nutrient
Water 101: The Basic Facts About Water in the Body
What Is the Proper Fluid Replacement to Sustain Endurance Exercise?
Prehydrating Before Exercise
Hydrating During Exercise
Rehydrating After Exercise
Nutrient Timing: A Cutting Edge Training Tip
The Energy Phase: What to Do Before Exercise?
The Anabolic Phase: The 30- to 45-Minute Optimal Window After Exercise
Understanding Muscle Soreness
What Is the Repeated Bout Effect in Eccentric Training?
SECTION 3 Fitness Gear and Where to Train
In Search of the Perfect Walking, Running, and Fitness Shoe
How to Choose a Sports and Fitness Facility
Creating a Home Gym
Finding the Right Instructor
SECTION 4 Let’s Work Out
The Physiology of Working Out
Energy Systems Provide the Fuel for Exercise
The Cardiorespiratory System Delivers the Oxygen
The Muscles Are the ‘Engines’ That Do the Work
Exercise and Energy Balance
Warm Up First
First Off: Active Start
Aerobics: The Main Event
Aerobic Kickboxing: A Knockout Punch
Aerobic Kickboxing Safety Guidelines
Aquatic Exercise Workouts
Indoor Cycling Workouts
Are You Ready for Some High Intensity Interval Training Workouts?
Introduction to High Intensity Interval Training
How Much Can HIIT Improve Cardiovascular Fitness?
What Is the Effect of HIIT on Insulin Resistance?
What Is the Effect of HIIT on Cholesterol Levels?
What Is the Effect of HIIT on Blood Pressure?
HIIT Program Development
Body Conditioning Workouts
Chest, Shoulder, and Arm Developers
For a Stable Core: The Excellent Eight
Thighs, Hips, and Buttocks
Inner Thigh Extras
Super Sculpturing with Weights
Super Sculpture Tips
A Circuit Workout
NEW Circuit Study Provides New Training Idea!
Biomotor Functional Power Exercises
Biomotor Functional Power Workout
Stability Ball Training for the ‘Core’
Boot Camp Workouts Are Happening!
Barefoot Running Program: Have You Tried It Yet?
Developing a Barefoot Running Program
What Is Mind-Body or Mindful Fitness?
Characteristics of Mind-Body Exercise Programs
Yoga for Mind, Body, and Spirit
The Pilates Method of Movement Training
SECTION 5 Contemporary Health Issues
The Balanced Eating Plan
Key Recommendations of the New Dietary Guidelines for Americans
Healthy Eating Tips
The Chocolate Fallacies
What Is the Energy Balance Equation?
Factors Influencing Obesity
High-Protein, Low-Carbohydrate Diets: Debating the Diet Wars
The Stress, Cortisol, and Obesity Story
Ten Strategies for Weight-Loss Success
A ‘N.E.A.T.’ New Idea for Weight Control
Stress Release Breathing Intervention
Technology to Technostress
The Eight Energy Bolsters
Time Management Tips
Be a Great Communicator
Save a Life: Be a Stroke Detector
What Can You Do to Prevent a Stroke?
Exercise Improves Brain Function!
Ten ‘Fascinating’ Facts about the Brain
Sleep: A Gift to Your Body and Mind
Sleeping Hygiene Tips
Five Vital Facts About Sleep Restriction
SECTION 6 Fitness Facts and Fiction
Frequently Asked Questions
Disease and Chronic Health Issues
Thirteen Exercise Myths
Fitness Trivia Quiz
Health Trivia Quiz
Answers to Fitness Trivia Quiz
Answers to Health Trivia Quiz
Online Health, Fitness, and Wellness Resources
THE MUSCLE SYSTEM
Muscle and Exercise Chart
Examples of Opposing Muscle Groups
ACSM Publishes Updated Position Stand on the Quantity and Quality of Exercise
Cardiorespiratory Fitness Recommendations
Neuromotor Exercise Recommendations
Resistance Exercise Recommendations
Flexibility Exercise Recommendations
New ACSM Position Stand: Physical Activity, Weight Loss, and Weight Regain
How Much Physical Activity Is Needed for Clinically Significant Weight Loss?
What About Weight Regain After Weight Loss?
Do You Know Your Important Risk Factor ‘Numbers’?
Cholesterol, Triglycerides, and C-Reactive Protein
Body Mass Index
Other Laboratory Tests
Be Proactive with Your ‘Numbers’
Caloric Expenditure Chart
Estimating Your Caloric Needs