[Dummies 01] • Fitness Walking For Dummies by Neporent, Liz -- Read -- Imperial Library of Trantor

Index

Title Contents Introduction

How to Use This Book How This Book is Organized Icons Used in This Book

Part I : Getting Started Chapter 1: Knowing Your Numbers

Understanding Your Risk for Heart Disease Determining Your Resting Heart Rate Figuring Out Your Body Weight and Body Composition Measuring Your Strength and Flexibility Figuring Out Your Flexibility Taking a Look at Your Walking Endurance

Chapter 2: Going for Your Personal Gold

Looking at the Six Essential Characteristics of Goals Understanding the Different Types of Goals Starting the Goal-Setting Process Goal-Setting Worksheet

Chapter 3: Getting in Gear

Putting Your Best Foot Forward Searching for a Good Sock Dressing Well for Walking Shopping in Catalogs for Your Walking Gear For Women Only Getting Hip with Reflective Gear and Carryalls

Chapter 4: Nutrition for Walkers on the Run

Fueling Your Body with the Basics Playing the Numbers Game Taking a Look at the Food Pyramid Keeping Other Nutritional Factors in Mind Understanding Why Diets Don’t Work Outlining Special Eating Strategies for Walkers Avoiding Fast Food and Junk Food

Chapter 5: Walking Logistics

The Four Levels of Walking Structuring Your Walking Program with the FIT Formula Safety First Walking in All Kinds of Weather

Part II : Basic Training Chapter 6: Warming Up and Cooling Down

The Wisdom of Warming Up The Perfect Warm-Up No Time for a Stretch Ease On Down the Road The Perfect Cool-Down An Important Word About Stretching

Chapter 7: Lifestyle Walking

Who Is a Lifestyle Walker? The Lowdown on Lifestyle Walking Focus on Form Lifestyle Walking Routines Moving and Improving Calorie Counter

Chapter 8: Fitness Walking

Who Is a Fitness Walker? Fitness Walking Defined Focus on Form Fitness Walking Routines Moving and Improving Calorie Counter

Chapter 9: High-Energy Walking

Are You Ready for High-Energy Walking? High-Energy Walking Defined Focus on Form High-Energy Walking Routines Calorie Counter Welcome to the Gray Zone

Chapter 10: Walk-Run

Who Should Try Walk-Run? Why You May Want to Try Walk-Run How Much Is Enough? Focusing on Form Developing a Walk-Run Routine Calorie Counter Minding Your Pace

Part III : Beyond the Basics Chapter 11: Strength Training Exercises for Walkers

Four Reasons Walkers Should Weight Train Getting a Grip on Muscle Lingo Weight Training Basics The Walker’s Weight Training Routine

Chapter 12: Stretches for Walkers

Defining Flexibility Being Flexible about Your Stretching Program Which Stretch Is Best?

Chapter 13: Advanced Walking Routines

Interval Training for Speed Sample Speed Interval Routines Tempo Training Adding Play to Your Workouts

Chapter 14: Advice for Special Needs

Walking through Pregnancy Walking When You’re Older Starting from Scratch Keeping Fido Fit

Chapter 15: A Pain in the . . .

Blisters Corns and Bunions Neuromas Plantar Fasciitis Shin Splints Lower Back Pain Oops Injuries

Chapter 16: The Complete Treadmill Guide

Walking on a Belt Versus a Beltway Buying a Treadmill Reading the Readout Preventing Tread Dread Six Steps to Treadmill Safety

Chapter 17: All Roads Lead to Fitness

Hill, Yes! Strolling on the Beach Walking in Circles Hitting the Trails Mall Walking Water Walking

Part IV : The Part of Tens Chapter 18: Ten Great Gadgets for Walkers

Taking a Pole Wiping Out Calories Measuring Your Heart Rate Walking a Mile with a Camel Taking Time to Walk Lighting up Your Life Refreshing Your Sole Cutting Footloose Getting Help from Walking Aids Getting Guidance from a Genius

Chapter 19: Ten Great Sources of Walking Information

Magazines for Walkers Web Sites Worth Visiting Your Local Mall The Government TOPS Club, Inc. Travel Clubs A Personal Trainer Catalogs Other Walkers

Chapter 20: Ten Ways to Stay Motivated

Reach for a Goal Write It Down Entertain Yourself Surfing the Net while You Walk Think! Find a Buddy Walking with Fido Have a Destination Walk in a Nice Place Reward Yourself Compete Walk for a Cause

Appendix: Walking Resources