Cross-Training For Dummies E-Book

Tony Ryan

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2011

Seitenzahl: 431

Beschreibung

Anyone can get into a fitness rut. You could be exercising regularly but feeling unmotivated about your current routine. Or you could be enjoying your workouts but not getting the results you really want. You can even be on health club hiatus and looking for a way to get back into exercise-mode. Whatever your situation, cross-training is a practical solution. Cross-training is a well-rounded way of approaching exercise. It allows you to vary your workouts so you can inject a little excitement into your fitness routine, while you receive better results out of your exercise plan. If you have a real thirst for fitness knowledge then Cross-Training For Dummies is for you. Whether you just want to use cross-training as a way to spice up a dull workout routine or you're looking to develop specific skills that will enhance your performance in a specific activity or sport, this book can get you on track. Cross-Training For Dummies will keep you motivated, intere sted, strong, and injury-free as you strive to improve your level of fitness. From savvy tips that'll turbo charge your workouts to great advice on weight lifting, fitness activities, and team sports, this book has just what you need to advance to a higher level of fitness. Cross-Training For Dummies also covers topics hat will help you to: * Assess your fitness level * Set personalized exercise goals * Have fun with individual and team sports * Incorporate kickboxing, Pilates, spinning, and other cutting-edge workouts into you routine * Understand the five elements of fitness Challenging your body to new fitness levels is hard work, but the results are well worth it. Cross-Training For Dummies will help you understand how cross-training works and show you how to put together a well-balanced training program that will keep you happy and healthy.

Leseprobe

Cross-Training For Dummies

by Tony Ryan and Martica K. Heaner

Cross-Training For Dummies®

Published byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2000 by Wiley Publishing, Inc., Indianapolis, Indiana

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Library of Congress Control Number: 99-69720

ISBN: 0-7645-5237-6

Printed in the United States of America

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About the Authors

Martica Heaner: Marticais an award-winning fitness instructor and health writer. She lives in New York City and is the fitness director of Fitness Magazine. She teaches classes at New York Sports Clubs, Equinox, and the Peninsula Spa and makes regular appearances as a TV fitness presenter on NBC’s Weekend Today and other shows.

You might say that cross-training is Martica’s middle name. After a childhood spent playing tennis and competitive softball and volleyball in Texas and Arizona, Martica became an aerobics instructor and runner during high school and college. She went to London, England in 1987 to “do Europe” after graduating from college. Instead of traveling, she proceeded to become an integral figure in the development of the British fitness industry. She presented workshops and master classes on choreography and taught techniques to instructors throughout the United Kingdom and Europe. She produced and featured in five fitness videos released in the United Kingdom, including the best-selling Thighs, Tums, & Bums; SkiFit; Martica’s Perfect Curves Workout; and Martica’s Sexy Body Workout. She starred in the daily fitness show, BodyHeat, which aired in the United Kingdom for 1 1/2 years on L!VE TV. She also wrote over 400 feature articles on fitness, nutrition, and health for newspapers and magazines, including The Sunday Times and The Times in London, Fitness, GQ, Men’s Health, Shape, Cosmopolitan, Zest, New Woman, Top Sante, Health & Fitness, and Fit Body. She is the author of six other fitness and health books, which were published in the United Kingdom and ten other countries: Eat More Weigh Less (1998), The 7 Minute Sex Secret (1995), The Squeeze (1996), CURVES—The Body Transformation Strategy (1995), Secrets of an Aerobics Instructor (1994), and How To Be a Personal Trainer (1991). She even did a two-year stint as an NFL cheerleader, doing funky dances with pom-poms to stadiums of 15,000 as a member of the Crown Jewels dancers for the European World Football League team, the London Monarchs.

Martica was awarded National Fitness Leader of the Year in 1992 based on votes by fitness industry leaders and members of Fitness Professionals, an organization of 20,000 instructors in the United Kingdom and Europe. She was awarded British Aerobics Champion (Silver Medal, Mixed Pairs) in 1989 and was nominated for the Special Achievement in the Fitness Industry award in 1993 by the Exercise Association of Great Britain.

She has a Bachelor of Arts in English Literature and Exercise & Sports Studies from Smith College in Massachusetts, and if she ever finishes her master’s dissertation on cleft sentences, could have a Master of Arts in Modern English Language from University College, University of London. She has been a fitness instructor and personal trainer for 18 years and is Gold Certified by the American Council on Exercise (ACE) and the Aerobics & Fitness Association of America (AFAA).

Tony Ryan: Tonyis a personal trainer in New York City. He is certified by the American Council on Exercise (ACE), and he has a Bachelor of Science degree in Exercise Science from Appalachian State University in North Carolina and an Associate’s Degree in Physical Education from Haskell Indian College in Kansas.

He began his love for cross-training in elementary school. “Back then it was called recess. I loved it! Running, jumping, riding, stopping, swinging, and starting again!” Tony realized the potential of cross-training through his high school football coach. Not having the money for fitness equipment, the coach improvised: He would load the football team in a truck and drop them off at a lake five miles away, leaving them with a couple of bikes, a football, a basketball, and the order to “dribble, pass, catch, run, walk, or ride back to the fieldhouse within an hour.” He had the team push cars around the parking lot: first in neutral, then in first gear, and then in second. And he would have the players jump on each other’s backs to do squats and toe raises. During the winter, the team would go to his house and chop wood. Tony continued to play football at Haskell Indian College in Lawrence, KS, where he was also an assistant coach. He went on to play football for Appalachian State University in Boone, NC.

Dedication

From Martica:

To my wonderful, loving grandmother, Beatrice Loock Heaner, who has always given me support and the encouragement to explore the passions in all areas of my life.

From Tony:

To my brother David Bishop. Thank you for waking me up to go to practice. Without you there I wouldn’t have. You inspire me.

Authors’ Acknowledgments

From Martica:

To Sally Wadyka, Geoffrey Strage, Tamara Chant, and Steven Saltzman: true friends. Throughout this book and beyond, you have always been there to listen or to help out when I’ve needed you.

To Colleen Esterline, my project editor at IDG with “saint” written into her genetic code. Thank you for your patience, professionalism, and understanding.

To Stacy Collins, acquisitions editor at IDG. We’re lucky. You have been more wonderful than words can say. Your diplomacy, humor, and rock-hard glutes are a combination that will take you far.

To my mentors: Sarah Mahoney, my editor-in-chief, and Carla Rohlfing Levy, my executive editor, at Fitness Magazine. Thank you for believing in me, supporting me, and giving me such a wonderful reason to cross the Atlantic.

To Mark Reiter at IMG and Tony Ryan. Thank you for enlisting me on the team.

To Richard Cotton, Ph.D. at the American Council on Exercise. Thank you for all your time and helpful advice.

To Wendy Liles, my executive producer on BodyHeat, for knowing, just from a phone call, that we were meant to be both professional and personal buddies.

To Darley Anderson, Rowena Webb at Hodder & Stoughton, Brian De’ath at BDP Media, and Ellen Stein. Thank you for all your support over the years.

To Patricia Taylor, M.A., my English teacher at St. Agnes Academy in Houston, TX who gave me the confidence to write. To my exercise physiology professors, James Pivarnik, Ph.D., now at Michigan State University and James Johnson, Ph.D. at Smith College, thank you for providing the inspiration that caused me to make exercise my life. And to Valerie Adams, Ph.D., and Bas Aarts, Ph.D., my linguistics professors at the University of London. Thank you for giving me the opportunity to ponder the meaning of existential there, try to make sense of Chomsky’s transformational grammar, and realize just how fascinating possessive noun phrases really are.

To my father for understanding everything, and my mother and little big brother, Anthony, for always being there. Finally, is it really silly to thank my kitties, Artichoke and Frederick, who, for all nine years of their lives have shared my lap during every word of every book and every line of every article? Meow.

From Tony:

I am fortunate to have this opportunity to thank all the people that have navigated this book’s path with me. This stuff ain’t easy, but it didn’t kill me so I guess that means I’m much stronger now.

Thank you Jay Kenney for coming back after your first training session. I know it was tough, but it’s been two great years since, and I have truly enjoyed every minute of them. Your insights, advice, and friendship have not only made this book possible but made me a better person. There is a lot of you in this book, and I think you’ll get a kick out of it.

Mark Reiter, nuthin’ but the best for you, my friend. You made it possible for me to share some of the exercise tips and techniques that will help people reach for more in their exercise and in themselves. I don’t believe there is a greater gift than that.

When all is said and done, I owe all to the people who have made it really happen. The work that Martica Heaner has put into this book is much appreciated. She definitely deserves a vacation after this one.

Thank you Stacy Collins, for listening to me rant and rave with the patience of a saint. All of you guys at IDG get a big high five and a hug.

To all the coaches, teammates, trainers, and clients that I have had the pleasure of learning from. Thank you from the bottom of my heart. Without all of your instruction, questions, and encouragement, I would not be who I am today. I hope that you get a little something back from the pages in this book.

Last but not least, to my dear friend Doug Joachim. Thanks for putting up with all of this and still being there. Your support means more to me than I could ever say.

Publisher’s Acknowledgments

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Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Project Editor: Colleen Williams Esterline

Senior Acquisitions Editor: Stacy S. Collins

Acquisitions Coordinator: Lisa Roule

Technical Editor: Richard Cotton,American Council on Exercise

Editorial Administrator: Michelle Hacker

Editorial Assistant: Beth Parlon

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THE INFORMATION IN THIS REFERENCE IS NOT INTENDED TO SUBSTITUTE FOR EXPERT MEDICAL ADVICE OR TREATMENT; IT IS DESIGNED TO HELP YOU MAKE INFORMED CHOICES. BECAUSE EACH INDIVIDUAL IS UNIQUE, A PHYSICIAN MUST DIAGNOSE CONDITIONS AND SUPERVISE TREATMENTS FOR EACH INDIVIDUAL HEALTH PROBLEM. IF AN INDIVIDUAL IS UNDER A DOCTOR’S CARE AND RECEIVES ADVICE CONTRARY TO INFORMATION PROVIDED IN THIS REFERENCE, THE DOCTOR’S ADVICE SHOULD BE FOLLOWED, AS IT IS BASED ON THE UNIQUE CHARACTERISTICS OF THAT INDIVIDUAL.

Contents

Title

Introduction

About This Book

Foolish Assumptions

How This Book Is Organized

Icons Used in This Book

Special Icons

Where to Go from Here

Part I : Wake Up Your Workouts

Chapter 1: Your Ever-Changing Body

The Pitfalls of Status Quo

Cross-Training Is Intelligent Training

Cross-Training Is Full of Choices

Chapter 2: A Rock-Hard Rear Is Not Enough

Focus on the Whole Body

Revving Your Body’s Engine

Pulling the Pieces of the Fitness Puzzle Together

Overload: The Secret to Getting Stronger

Chapter 3: Variety Is the Spice of Life

Five Ways to Vary Your Workouts

Varying Your Daily Workouts

Mixing It Up Weekly and Monthly

Keeping It Fresh All Year Long with Periodization

Part II : Let’s Get Specific

Chapter 4: Get A Goal (Be Smart Before You Start)