Weight Training For Dummies E-Book

LaReine Chabut

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

Seitenzahl: 478

Veröffentlichungsjahr: 2014

Beschreibung

Tone up, burn calories, stay strong Weight Training For Dummies makes it easy to get started with weight training by offering trusted and straightforward guidance on the latest circuit and resistance training, and all-new information on the highly popular bodyweight and High Intensity Interval Training (HIIT). Whether you're working with dumbbells, free weight sets, or machines, you'll find out how to combine weight training with other exercise to properly strength train and get in the best shape of your life. Along with aerobic exercise and flexibility, body weight training is an integral part of a complete physical activity program. But with all the different equipment and techniques available, getting started can feel overwhelming. Want to get pumped about weight training? Consider these facts: strength training, whether via free weights or a machine, builds muscle. And the more muscle you have, the higher your metabolism and the less prone you are to injuries--in and out of the gym. Plus, strength training promotes bone strength, which can significantly reduce your odds of developing osteoporosis. If that's not enough, strength training--unlike cardio workouts like running--reaps benefits almost immediately. So what are you waiting for? Weight Training For Dummies has everything you need to get started. * Provides examples and directions for powerful 20-minute weight training routines for the time challenged * Features advice to help you choose a weight training system that you enjoy and that fits into your lifestyle * Includes new coverage devoted to warm-ups and the hottest and most beneficial stretches * Introduces using weight training to address specific health or orthopedic conditions Whether you're already in the gym several times a week or are just starting out with a fitness routine, Weight Training For Dummies shows you how to use free weights or weight machines to get results--fast.

Leseprobe

Weight Training For Dummies®, 4th Edition

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2015 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, [phone], fax [phone], or online at http://www.wiley.com/go/permissions.

Trademarks: Wiley, For Dummies, the Dummies Man logo, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book.

LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: WHILE THE PUBLISHER AND AUTHOR HAVE USED THEIR BEST EFFORTS IN PREPARING THIS BOOK, THEY MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS BOOK AND SPECIFICALLY DISCLAIM ANY IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES REPRESENTATIVES OR WRITTEN SALES MATERIALS. THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR YOUR SITUATION. YOU SHOULD CONSULT WITH A PROFESSIONAL WHERE APPROPRIATE. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAY NOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSICIAN BEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM.

For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax [phone]. For technical support, please visit www.wiley.com/techsupport.

Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com. For more information about Wiley products, visit www.wiley.com.

Library of Congress Control Number: 2014913218

ISBN 978-1-118-94074-7 (pbk); ISBN 978-1-118-94076-1 (ebk); ISBN 978-1-118-94075-4 (ebk)

Manufactured in the United States of America

10 9 8 7 6 5 4 3 2 1

Weight Training For Dummies®

Visit www.dummies.com/cheatsheet/weighttraining to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part I: Getting Started with Weight Training

Chapter 1: Weight Training for Life

Weight Training for All Bodies

Fitness Testing and Goal Setting for Success

Safety First to Enjoy Training

Choosing Your Training Equipment

Selecting the Right Exercises, Routines, and Training Settings

Living a Healthy Lifestyle

Pumping up your heart and lungs

Improving your flexibility

Balancing options and training your brain

Chapter 2: The Principles of Training: Concepts and Terminology

Defining Weight-Training Jargon

Understanding Reps

Getting Acquainted with Sets

Knowing Weight-Routine Essentials

Focusing on major muscle groups

Sequencing: Doing exercises in the right order

Appreciating the Value of Rest and Recovery

Taking one day of rest for each muscle group

Avoiding overtraining

Getting enough sleep

Maintaining and detraining: When you’re too busy to work out

How Your Mind Helps Your Body

Concentrating on the mind-body connection

Visualizing yourself strong

Long-Term Training: Seeing the Big Picture

Chapter 3: Testing Your Strength, Setting Goals, and Tracking Your Progress

Identifying Your Fitness Level

Measuring Your Progress

Evaluating Your Strength and Endurance

Comparing your upper-body strength

Comparing your abdominal strength

Goal Setting for Success

Identifying why your goals are important

Using S.M.A.R.T. goals

Logging and Tracking Your Progress

Recording information in your log

Analyzing your workout log

Chapter 4: Weight-Training Tools and Equipment

Getting Comfortable with Free Weights

Knowing the value of free weights

Making the choice, knowing the difference: Dumbbells versus barbells

Using a Weight Bench

Don’t Be Afraid of Weight Machines

Making weight machines work for you

Examining specific weight machines

Cable machines: A different breed

Buckling Down on Bands and Tubing

Exploring Sandbags for Shifting Weight

Keying in on Kettlebells for Weight Training

Chapter 5: Safety First: Protecting Yourself and Preventing Injury

Weight Lifting Safety Rules

Properly warming up before you lift

Warming up with light weights

Using your breath

Using proper form

Cooling down

Resting your muscles

Weight-Lifting Safety Tips

Free-weight safety tips

Weight-machine safety tips

Spotting with a Friend

Briefing your spotter

Being the spotter

Common Weight-Training Injuries

Overcoming Injuries

Part II: Gaining Weight-Training Wisdom

Chapter 6: Setting Up Your Own Gym at Home

Weight Training at Home

Setting Up a Home Gym

Picking Free Weights

Buying dumbbells

Buying barbells

Buying a bench

Investing in Weight Machines

Purchasing Bands or Tubing

Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes

Joining a Health Club

Choosing a Health Club

Researching Trainers

Finding fitness help: What a trainer can do for you

Finding a qualified trainer

Being on your best behavior

Working in a Group: An Introduction to Weight-Training Classes

Conditioning your muscles

Getting quality group instruction

Knowing Weight-Training Etiquette

Sharing equipment

Unloading your weight bar

Putting weights back where you found them

Wiping down the machines

Keeping up with the flow of traffic

Moving along at the drinking fountain

Lugging around your gym bag

Treating the locker room like your own bathroom

Chapter 8: Your Muscles and How to Use Them Properly

Understanding the Basic Info

Grasping Our Favorite Phrases

The Art of Breathing through an Exercise

Part III: Tackling the Exercises

Chapter 9: Working Your Back

Understanding Upper-Back Muscle Basics

Getting an Upper-Back Workout

Avoiding Mistakes When Working Your Upper Back

Getting Skilled at Upper-Back Exercises

One-arm dumbbell row

Dumbbell pullover

Dumbbell shrug

Machine row

Lat pull-down

Cable row

Assisted pull-up

Understanding Lower-Back Muscle Basics

Getting a Strong Lower Back

Getting a Lower-Back Workout

Avoiding Mistakes When Working Your Lower Back

Trying Floor Exercises for the Lower Back

Pelvic tilt

Back extension

Chapter 10: Working Your Chest

Grasping Chest-Muscle Basics

Benefitting from Strong Pecs

Getting a Chest Workout

Mistakes to Avoid When Pumping Your Pecs

Becoming Skilled at Chest Exercises

Modified push-up

Push-up

Bench press

Dumbbell chest press

Vertical chest press

Cable crossover

Assisted dip

Chapter 11: Working Your Shoulders

Understanding the Basics of Shoulder Muscles

Benefiting from Strong Shoulders

Getting a Great Shoulder Workout

Knowing Mistakes to Avoid When Training Your Shoulders

Exaggerating the movement

Arching your back

Rocking back and forth

Doing behind-the-neck shoulder exercises

Practicing Shoulder Exercises

Dumbbell shoulder press

Lateral raise

Front raise

Back delt fly

Dumbbell shoulder external rotation

Dumbbell shoulder internal rotation

Incline shoulder-press machine

Chapter 12: Working Your Arms

Understanding Arm-Muscle Basics

Gaining Strong Arms

Getting a Great Arm Workout

Avoiding Mistakes When Training Your Arms

Practicing Arm Exercises

Barbell biceps curl

Alternating biceps curl

Triceps kickback

Arm-curl machine

Triceps pushdown

Bench dip

Triceps-dip machine