Anybody's Guide to Total Fitness
Edition: 12
Copyright: 2020
Edition: 12
Copyright: 2020
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Anybody’s Guide to Total Fitness, 12th edition, is a definitive blend of cutting-edge scientific research and reliable practical applications for creating an optimal health, fitness and wellness lifestyle. The text offers personalized instruction on how to customize exercise programs for high intensity interval training (HIIT), indoor cycling, aerobic kickboxing, circuit training, boot camp programs, and aquatic workouts. The 12th edition introduces the original science-based Peripheral Heart Action (PHA) training method and 2 PHA workouts. The online profile guide that accompanies the text is a behavioral modification planner and assessment supplement that promotes positive, self-directed goal attainment.
Anybody’s Guide to Total Fitness:
- Includes the U.S. Department of Health and Human Services Updated Physical Activity Guidelines
- Recaps the American College of Cardiology and American Heart Association revised blood pressure guidelines
- Integrates the ‘inch by inch, it’s a cinch’ small-changes approach to weight management success
- Summarizes the lifestyle practices of the real life “Biggest Losers”
- Features 12 fabulous HIIT workouts
- Showcases over 125 biomechanically correct exercise photographs
- Offers credible and insightful answers to 100 frequently asked questions on health, nutrition, weight management, exercise and disease
- Presents the highly effective biomotor functional power exercises
- Offers evidence-based tips how to overcome exercise ‘speed bumps’
- Launches a brand-new section on overcoming sedentary behavior
- Explains the ‘body check’ system of self-monitoring your exercising body
“Anybody’s Guide to Total Fitness is your source for long-term health and fitness success.”
Preface
Acknowledgments
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!
Ten Steps to Succeed in Exercise
Five Key Components of Fitness
On Your Mark, Get Set . . . Wait!
Metabolic Syndrome
What Is Metabolic Syndrome?
How Can You Prevent Metabolic Syndrome?
Blood Pressure
Tips to Help You Lower Your Blood Pressure
Blood Pressure Guidelines
Type 2 Diabetes
Aerobic Exercise and Resistance Training Are Best!
What Is the Hemoglobin A1c (HbA1c ) and eAG? How Fit Are You?
Aerobic Efficiency
Muscular Strength and Endurance
Abdominal Strength and Endurance Test
Upper Torso Muscular Endurance
Flexibility
Sit-and-Reach Test
Body Composition
Skinfold Nomogram
The “S.P.O.R.T.” Principle
The Formula for Aerobic Fitness
Heart Rate Monitoring
Perceived Exertion
Talk Test
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
Injuries
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
Start Moving More to Combat Sedentary Behavior
Takeaways from the Sedentary Behavior Research
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
Tightening Tips
Inner Thigh Extras
Super Sculpturing with Weights
Super Sculpture Tips
A Circuit Workout
Introducing Peripheral Heart Action Training: A New Idea in Exercise
Let’s Explore This New Study
HIIT Training Group
PHA Training Group
Results of the PHA Training Group
Peripheral Heart Action Workout #1
Peripheral Heart Action Workout #2
Biomotor PHA Functional Power Exercises
Biomotor Functional Power Workout
Stability Ball Training for the ‘Core’
Barefoot Running Program: Have You Tried It Yet?
Developing a Barefoot Running Program
Boot Camp Workouts Are Happening!
Stretch Right!
Stretching Tips
Mind-Body Fitness
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 Successful Weight Management
Launching “Inch by Inch, It’s a Cinch”
Is There Any Science to Using a Small-Changes Approach?
Lessons from “The Biggest Loser”
Resting Metabolic Rate Changes with Weight Loss
Did the Contestants’ Rapid Weight Loss Cause Their Weight Regain?
Is It True That Dieting-Only Programs Can Actually Promote Weight Gain?
Secrets from Real-Life Biggest Losers
Introducing the National Weight Control Registry
What Strategies Have Worked for These Long-Term Weight-Loss Winners?
How Much Physical Activity Are Registry Members Doing?
What Happens to NWCR Registry Members Who Regain Weight?
What Sparks Most People in the NWCR to Initially Start Their Weight Loss Plan?
What Do NWCR Members’ Diets Have in Common?
Practical Advice from Real-Life Biggest Losers
The Balanced Eating Plan
Key Recommendations of the New Dietary Guidelines for Americans
The Stress, Cortisol, and Obesity Story
Ten Tips for Weight-Loss Success
Sugar Controversy: Good Sugars versus Bad Sugars?
What Are Carbohydrates?
Why Is Glucose the Preferred Fuel for Challenging Exercise Bouts?
Sugar Overload: Too Much Added Sweetness Has Its Perils
The Sugar Burden on Cardiovascular Disease
Is There a Link with Sugar Intake and Type 2 Diabetes?
Does Sugar Overconsumption Influence Blood Pressure and Blood Lipids?
Sugar Intake versus Sugar Recommendations
Are There Unique Health Risks to High-Fructose Corn Syrup?
Sugar Restart Suggestions
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?
SECTION 6 Contemporary Health Issues
Wellness
Self-Concept
Substance Abuse
Alcohol
Tobacco
Other Drugs
Stress Maintenance
Stress Release Breathing Intervention
Technology to Technostress
Avoiding Burnout
The Eight Energy Bolsters
Creative Problem-Solving
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 7 Fitness Facts and Fiction
Frequently Asked Questions
Questions on Health
Questions on Nutrition
Questions on Weight Management
Questions on Exercise
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
GLOSSARY
NEW PHYSICAL ACTIVITY GUIDELINES RELEASED
Current State of Physical Activity: We Are Still an Inactive Society
Highlighted Findings from the New Physical Activity Guidelines Report
Exercise Is a Boost in Brain Health
Exercise Helps People Manage Depression
Exercise Helps Improve the Quality of Sleep
Every Bout of Exercise, No Matter How Long, Improves Quality of Life
Exercise Is Important for Weight Management
Walking Step Counts Still Make a Difference
Higher Intensity Exercise Is Better for Cardiovascular Health
Spread out the Exercise through the Entire Week
Children Benefit from Regular Exercise Too
Exercise Is a Must as We Grow Older
Summary Message of New Physical Activity Guidelines
Proper Steps to Follow for Accurate Blood Pressure Measurements
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
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
SUGGESTED READINGS BY SPECIFIC BOOK SECTIONS
INDEX
Len Kravitz, Ph.D., is the program coordinator of Exercise Science and researcher at the University of New Mexico where he won the “Outstanding Teacher of the Year” award (2004). Len was honored with the 1999 Canadian Fitness Professional “International Presenter of the Year,” the 2006 Canadian Fitness Professional “Specialty Presenter of the Year” award, the American Council on Exercise 2006 “Fitness Educator of the Year,” and the 2010 Global Award for his contributions to the Aquatic Exercise Association. Len has authored more than 250 peer-review articles on health and fitness for several national publications and has been featured on CNN News, Dateline and CBS This Morning.
Dr. Kravitz is a versatile movement specialist with a broad range of skills, which include competitive gymnastics at the national and international levels and professional theater/mime performances on stage and video. He is the creator of Anybody’s Workout, Anybody’s 3-in-1 Workout, Anybody’s Step Workout, and the SuperAbs exercise videos, which have been featured in national magazines and TV shows. Len is the co-author of Essentials of Eccentric Exercise. Dr. Kravitz’s innovative technique and teaching style have made him a sought-after lecturer for fitness professionals around the United States, Canada, Australia, Europe, Taiwan, Thailand and Japan. Len Kravitz is a 2016 inductee into the National Fitness Hall of Fame.
Anybody’s Guide to Total Fitness, 12th edition, is a definitive blend of cutting-edge scientific research and reliable practical applications for creating an optimal health, fitness and wellness lifestyle. The text offers personalized instruction on how to customize exercise programs for high intensity interval training (HIIT), indoor cycling, aerobic kickboxing, circuit training, boot camp programs, and aquatic workouts. The 12th edition introduces the original science-based Peripheral Heart Action (PHA) training method and 2 PHA workouts. The online profile guide that accompanies the text is a behavioral modification planner and assessment supplement that promotes positive, self-directed goal attainment.
Anybody’s Guide to Total Fitness:
- Includes the U.S. Department of Health and Human Services Updated Physical Activity Guidelines
- Recaps the American College of Cardiology and American Heart Association revised blood pressure guidelines
- Integrates the ‘inch by inch, it’s a cinch’ small-changes approach to weight management success
- Summarizes the lifestyle practices of the real life “Biggest Losers”
- Features 12 fabulous HIIT workouts
- Showcases over 125 biomechanically correct exercise photographs
- Offers credible and insightful answers to 100 frequently asked questions on health, nutrition, weight management, exercise and disease
- Presents the highly effective biomotor functional power exercises
- Offers evidence-based tips how to overcome exercise ‘speed bumps’
- Launches a brand-new section on overcoming sedentary behavior
- Explains the ‘body check’ system of self-monitoring your exercising body
“Anybody’s Guide to Total Fitness is your source for long-term health and fitness success.”
Preface
Acknowledgments
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!
Ten Steps to Succeed in Exercise
Five Key Components of Fitness
On Your Mark, Get Set . . . Wait!
Metabolic Syndrome
What Is Metabolic Syndrome?
How Can You Prevent Metabolic Syndrome?
Blood Pressure
Tips to Help You Lower Your Blood Pressure
Blood Pressure Guidelines
Type 2 Diabetes
Aerobic Exercise and Resistance Training Are Best!
What Is the Hemoglobin A1c (HbA1c ) and eAG? How Fit Are You?
Aerobic Efficiency
Muscular Strength and Endurance
Abdominal Strength and Endurance Test
Upper Torso Muscular Endurance
Flexibility
Sit-and-Reach Test
Body Composition
Skinfold Nomogram
The “S.P.O.R.T.” Principle
The Formula for Aerobic Fitness
Heart Rate Monitoring
Perceived Exertion
Talk Test
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
Injuries
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
Start Moving More to Combat Sedentary Behavior
Takeaways from the Sedentary Behavior Research
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
Tightening Tips
Inner Thigh Extras
Super Sculpturing with Weights
Super Sculpture Tips
A Circuit Workout
Introducing Peripheral Heart Action Training: A New Idea in Exercise
Let’s Explore This New Study
HIIT Training Group
PHA Training Group
Results of the PHA Training Group
Peripheral Heart Action Workout #1
Peripheral Heart Action Workout #2
Biomotor PHA Functional Power Exercises
Biomotor Functional Power Workout
Stability Ball Training for the ‘Core’
Barefoot Running Program: Have You Tried It Yet?
Developing a Barefoot Running Program
Boot Camp Workouts Are Happening!
Stretch Right!
Stretching Tips
Mind-Body Fitness
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 Successful Weight Management
Launching “Inch by Inch, It’s a Cinch”
Is There Any Science to Using a Small-Changes Approach?
Lessons from “The Biggest Loser”
Resting Metabolic Rate Changes with Weight Loss
Did the Contestants’ Rapid Weight Loss Cause Their Weight Regain?
Is It True That Dieting-Only Programs Can Actually Promote Weight Gain?
Secrets from Real-Life Biggest Losers
Introducing the National Weight Control Registry
What Strategies Have Worked for These Long-Term Weight-Loss Winners?
How Much Physical Activity Are Registry Members Doing?
What Happens to NWCR Registry Members Who Regain Weight?
What Sparks Most People in the NWCR to Initially Start Their Weight Loss Plan?
What Do NWCR Members’ Diets Have in Common?
Practical Advice from Real-Life Biggest Losers
The Balanced Eating Plan
Key Recommendations of the New Dietary Guidelines for Americans
The Stress, Cortisol, and Obesity Story
Ten Tips for Weight-Loss Success
Sugar Controversy: Good Sugars versus Bad Sugars?
What Are Carbohydrates?
Why Is Glucose the Preferred Fuel for Challenging Exercise Bouts?
Sugar Overload: Too Much Added Sweetness Has Its Perils
The Sugar Burden on Cardiovascular Disease
Is There a Link with Sugar Intake and Type 2 Diabetes?
Does Sugar Overconsumption Influence Blood Pressure and Blood Lipids?
Sugar Intake versus Sugar Recommendations
Are There Unique Health Risks to High-Fructose Corn Syrup?
Sugar Restart Suggestions
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?
SECTION 6 Contemporary Health Issues
Wellness
Self-Concept
Substance Abuse
Alcohol
Tobacco
Other Drugs
Stress Maintenance
Stress Release Breathing Intervention
Technology to Technostress
Avoiding Burnout
The Eight Energy Bolsters
Creative Problem-Solving
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 7 Fitness Facts and Fiction
Frequently Asked Questions
Questions on Health
Questions on Nutrition
Questions on Weight Management
Questions on Exercise
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
GLOSSARY
NEW PHYSICAL ACTIVITY GUIDELINES RELEASED
Current State of Physical Activity: We Are Still an Inactive Society
Highlighted Findings from the New Physical Activity Guidelines Report
Exercise Is a Boost in Brain Health
Exercise Helps People Manage Depression
Exercise Helps Improve the Quality of Sleep
Every Bout of Exercise, No Matter How Long, Improves Quality of Life
Exercise Is Important for Weight Management
Walking Step Counts Still Make a Difference
Higher Intensity Exercise Is Better for Cardiovascular Health
Spread out the Exercise through the Entire Week
Children Benefit from Regular Exercise Too
Exercise Is a Must as We Grow Older
Summary Message of New Physical Activity Guidelines
Proper Steps to Follow for Accurate Blood Pressure Measurements
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
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
SUGGESTED READINGS BY SPECIFIC BOOK SECTIONS
INDEX
Len Kravitz, Ph.D., is the program coordinator of Exercise Science and researcher at the University of New Mexico where he won the “Outstanding Teacher of the Year” award (2004). Len was honored with the 1999 Canadian Fitness Professional “International Presenter of the Year,” the 2006 Canadian Fitness Professional “Specialty Presenter of the Year” award, the American Council on Exercise 2006 “Fitness Educator of the Year,” and the 2010 Global Award for his contributions to the Aquatic Exercise Association. Len has authored more than 250 peer-review articles on health and fitness for several national publications and has been featured on CNN News, Dateline and CBS This Morning.
Dr. Kravitz is a versatile movement specialist with a broad range of skills, which include competitive gymnastics at the national and international levels and professional theater/mime performances on stage and video. He is the creator of Anybody’s Workout, Anybody’s 3-in-1 Workout, Anybody’s Step Workout, and the SuperAbs exercise videos, which have been featured in national magazines and TV shows. Len is the co-author of Essentials of Eccentric Exercise. Dr. Kravitz’s innovative technique and teaching style have made him a sought-after lecturer for fitness professionals around the United States, Canada, Australia, Europe, Taiwan, Thailand and Japan. Len Kravitz is a 2016 inductee into the National Fitness Hall of Fame.