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Beskrivelse
Total Fitness for Women is written especially for women who want to get healthy, stay healthy and enjoy life. The book is a total fitness guide with equal emphasis on exercise, nutrition, slimming and weight maintenance. Learn how to safely get fit, lose weight, eat healthy and look your best.
The book is packed with useful new tables: BMI-Based Height-Weight, Weight Loss Prediction, Cardio Assessment, Strength Assessment, and much more including illustrated workouts with dumbbells. Total Fitness for Women - UK Edition is another sensible eBook you can trust from NoPaperPress. (Metric and Imperial units).
TABLE OF CONTENTS
What's In This Book
The Benefits of Being Fit
Cardio Self Assessment
Strength Assessment
Flexibility Assessment
Body-Weight Assessment
BMI-Based Weight vs. Height
Are You Eating Sensibly?
EXERCISE FUNDAMENTALS
Calories Burned
Types of Exercise
Select the Right Exercise
Aerobic Exercise: How Hard?
Aerobic Target-Training Zone
Aerobic Exercise: Intensity-Level
Aerobic Exercise: How Often?
Aerobic Exercise: Typical Workout
Walking Program
Jogging Program
Strength-Building Programs
Other Exercises
Missed Workouts
Exercising in Hot Weather
Exercising in Cold Weather
Exercise Risks and Problems
Avoiding Injury
Keep an Exercise Log
Workout to Stay Healthy
NUTRITION BASICS
Nutrients, Micronutrients
Proteins are Building Blocks
You Need Carbs
Glycemic Index
Cholesterol and Triglycerides
Fats in Foods
Vitamins and Minerals
Vitamin/Mineral Supplements
Guidelines for Healthy Eating
Basic Food Groups
Estimating Calories in a Meal
You Need Fiber
Drink Lots of Water
Use Salt Sparingly
Not Too Much Sugar
Common-Sense Nutrition
Eat Slowly
SLIMMING
Energy Conservation
Total Energy Requirements
Activity Energy The Weight Loss Program
When Does Weight Change Occur?
What About Counting Carbs?
What Makes a Good Diet?
Simple Slimming Math
Weight Loss Prediction Tables
Weight Loss Rate Could Decrease
Weight Variations Due to Water
The Dreaded Weight Loss Plateau
Slimming Maxims
Slimming Eating Patterns
Set Meals for Calorie Control
Pre-Planned Diets
Helpful Diet Strategies
Exchanging Foods
Simple is Better
Get a Good Cookbook
Estimating Portion Sizes
Handling Overeating
Keep a Food Log
Handling Special Situations
Targeting Weight Loss?
Losing Belly Fat
WEIGHT MAINTENANCE
Why Do People Regain Lost Weight?
Weight - a Life-Long Struggle
Planning Maintenance Eating
Mini Diets Maintain Weight Loss
Keys to Life-Long Weight Control
LIFE-LONG FITNESS
The Keys to Total Fitness
LIST OF TABLES
Table 1 VO2max versus Fitness Level
Table 2 Push-up Test Performance
Table 3 Squat-Test Performance
Table 4 Sit & Reach Test
Table 5 Body Mass Index (BMI)
Table 6 Weight Profile vs. BMI
Table 7 BMI-Based Weight vs. Height
Table 8 Calories Burned vs. Activity
Table 9 TTZ: 20 to 40 year olds
Table 10 TTZ: 45 to 65 year olds
Table 11 Walking Program
Table 12 Jogging Program
Table 18 Glycemic Rank of Common Foods
Table 19 Fats in Foods
Table 20 RDA for Vitamins
Table 21 RDA for Minerals
Table 22 Calorie Rank of Basic Foods
Table 23 Calorie Rank of Common Foods
Table 24 Weight Loss Prediction Tables
Table 27 Weight Loss Prediction - 18 to 35
Table 29 Weight Loss Prediction - 36 to 55
Table 31 Weight Loss Prediction - 56 to 75
Table 34 1200 kcal Menus
Table 35 1500 kcal Menus ...
