This guide is for those who workout and for those who don't, but know that they should. If you already workout but have difficulty finding time to keep a regular workout schedule, if you are interested in getting a better workout in a shorter time, or if you want to begin working out but never seem to find the time, this book provides solutions. It contains expert advice from workout specialists for building a short program that works for you.
About the Author
Diedre Johnson-Cane, a licensed physical therapist, is a two-time world power lifting champion. Jonathon Cane, a competitive cyclist, has a Master's degree in Exercise Physiology and is certified by the American College of Sports Medicine. Joe Glickman is a freelance writer and nationally ranked marathon kayaker.
Table of Contents
I. THE BASICS.
1. Why Try Short Workouts?
Pick Up the Pace. Something vs. Nothing.
Belief Number 1. False. Belief Number 2. False, Falser, and Most False. Belief Number 3. False, Unless You Know What You're Doing. Belief Number 4. False.
Top Ten Reasons to Work Out. Stress Management.
Hear the Hormones. Work Out Your Stress.
Keeping Up Good Habits. Keep It Moving. Head Games. Physically Speaking. How Can 15, 30, or 60 Minutes Be Enough?
2. Fitting It.
Excuses, Excuses. Time Management. Finding the Time. For Early Birds Only. How About Lunch? After Work Workouts.
On the Run. Work Out at Work. On the Road Again.
Why Develop Your Cardiovascular Fitness? Why Build Up Your Physical Strength? Why Extend Your Flexibility?
3. Workouts and Your Body.
What's Up, Doc?
Hypertension. Diabetes. Asthma.
Measuring Your Fitness Level.
Resting Heart Rate. Weight and Body Composition. Muscular Strength and Endurance. Cardiovascular Tests. Flexibility. Looking Good. Feeling Healthy. Being Strong.
How Your Body Responds to Exercise.
Cardiovascular Exercise. Strength Training. Stretching. Weight Loss.
Know Your Nutrients. General Nutrition Guidelines.
Consuming Your Carbohydrates. It's the Berries. Eat Your Veggies. Protein and Its Alternatives. Devouring Dairy Products. Yum, Yum.
Servings on the Road. V Is for Vitamins. Water, Water Everywhere.
II. THE COMPONENTS OF FITNESS.
Your Cardiovascular System. Define Your CV Goals.
ACSM Minimum Requirements. Your Target Heart Rate.
How Long Is a Heartbeat? Eating Before Workouts. Choosing Your CV Machine. Classy Exercise.
Spin, Baby, Spin.
Step It. Aerobics Class.
The Strength Debate.
Muscle Turns Heads. Faster Metabolisms Burn Calories. Ouch Control.
Sad But True.
Choice of Exercise. Progression of Exercise. Frequency. Sets. Reps. Weight. Speed of Movement. Rest Between Sets.
Working Out at Home.
7. Start with Stretching.
Why Me? Stretching 101. Sidestep Injury. The Basic Stretches.
Quadriceps. Hamstrings. Lower and Middle Back Muscles. Hip Flexors. Groin. Calves. Pectorals.
Where Does Yoga Fit In?
8. Working Out with Babies and Toddlers.
Oh, Momma! The Big Comeback. Start Me.
Strengthening the Pelvic Wall. Audacious Abdominals. Tighten Those Gluteals.
Joining a Postpartum Class. Baby, Let's Stroll. Two for One. Cardio Partner Time. Strength Training with Your Partner. Working Out with Baby.
Rocking Out with Your Baby. A Bicycle Built for Mom and Baby. Baby Bicycle Seats. Baby Trailers. Jog, Baby.
III. THE WORKOUTS: 15 MINUTES TO 30 MINUTES.
9. The 15-Minute Cardio Workout.
Left Foot, Right Foot. Jump Rope: Not Just for Kids and Boxers.
Choosing a Rope. Types of Rope.
Upstairs, Downstairs. Short Circuit.
10. The 15-Minute Strength-Training Workout.
Band on the Run. Crunch Time. Reverse Crunches. A Helping Hand. Remember Calisthenics?
Proper Push-Ups. Chin-Ups and Pull-Ups. Learn to Lunge.
11. The 30-Minute Cardio Workout.
Incorporate Intervals into Your Workout. Running Workouts.
Progress from Power Walking to Running.
Stand and Deliver. Turn on the Spin Cycle.
Indoor or Out. Think Vertical.
12. The 30-Minute Strength-Training Workout.
Leg Press. Lat Pull Down. Upright Row. Chest/Bench Press. Dips. Shoulder Press. Seated Biceps Curl. Triceps Push Down. Back Raise.
Leg Curl. Leg Extension.
IV. THE WORKOUTS: 45 MINUTES TO 60 MINUTES.
13. The 45-Minute Workout.
The Breakdown. Get Warm. Cardiovascular Workouts. Cooldown. Stretching. Strength Training.
14. The 45-Minute Cardio Workout.
Fun Running. Ride Like the Wind. Go Row. No-Impact Workouts.
Elliptical Trainers. Ski Cross-Country Indoors.
15. The 45-Minute Strength-Training Workout.
Lateral Raises. Oblique Crunch.
Squat. Abduction. Adduction. Standing Calf Raise.
Split Personality. Days One and Four.
Incline Press. Decline Press. Triceps Kickback.
Days Two and Five.
Dumbbell Rows. Shrugs. Concentration Curls.
16. The 60-Minute Workout.
It's About Time. The Workout.
Going Up? Sitting Down on the Job.
Lifting. Stretching the Truth.
17. The 60-Minute Cardio Workout.
Run for Your Life.
Training for a Marathon.
Time for a Ride.
Training for a Century Ride.
Show Some Class.
Spin Your Wheels. Step to the Beat.
18. The Hour of Power.
The All-in-One Hour.
Seated Calf Raise.
Which Way to the Beach? Nice Legs. Split Personality.
Push/Pull Split Routine. Standing Biceps Curl. Front Raises. Reverse Flyes. French Curls.
19. Don't Waste Your Time.
Cheating on the StairMaster. Holding On for Dear Life.
Standing Toe Touch. Hurdler's Stretch. Yoga Plough.
Bad Crunch Form. Good Crunch Form.
Double Leg Lift with Straight Legs. Bad Bench Press Form.
Some More No-No's.
Barbell Bent Rows, Good Mornings, and Stiff-Legged Dead Lifts. A Zillion Leg Lifts. Full Sit-Ups. Arching Back for Biceps Curls.
20. Weekend Warrior—Conditioning for Sports.
Running. Cycling. Tennis. Golf. Skating. Skiing/Snowboarding. Martial Arts. Paddling.
V. AWAY FROM THE GYM.
21. Working Out on the Road.
Seek and Ye Shall Find. Gym-less in Seattle.
Cals. Jumping Rope. Push-Ups. Pull-Ups and Chin-Ups. Resistance Bands.
Overcoming Jet Lag. High Altitude. Working Out in Bad Weather.
22. Five-Minute Workouts at the Office.
Carpal Tunnel Syndrome. Perfect Posture.
Take a Seat. Proper Workstation Posture. Setting Up an Ergonomically Efficient Workstation.
Combating Neck, Back, and Shoulder Pain. Stretching at Your Desk. Strengthening at Your Desk. Stair Workouts. Calisthenics Are Convenient.
23. The Workout Wardrobe.
Threads. Form Meets Content.
Running Shorts. Cycling Shorts. For Women Only: Sports Bras. Singlets. Socks.
Lycra/Spandex. Cotton. CoolMax.
Lively in Layers.
Base Layer. Insulating Layer. Outer Layer.
At Home. At the Gym. On the Road.
Fitting Your Foot. Match Your Shoe to What You Do.
Don't Resist Resistance Bands. Ankle Weights Are Awesome.
24. Seasonal Workouts.
Stay Warm in the Cold. Winter Wonders. Ice-Skating. Skiing.
Cross-Country Skiing. Snowboarding.
Staying Cool When It's Hot.
Heat Cramps. Heat Exhaustion. Heatstroke.
Running. In-Line Skating. Cycling.
Mountain Bikes. Road Bikes. Hybrids.
Appendix A. Glossary.
Appendix B. Resource Guide.