Fitness Wholesale online: The Safe Exercise Exercise Handbook, 5th Ed.

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  • by Toni Tickel Branner

  • dispels the "no pain, no gain" and "more is better" philosophy

  • updates the public on current research and new concepts relating to stretching safety, proper progression, warm-up, and effective exercise methods

  • promotes total wellness - information is provided on eating for an active lifestyle, aging with style, managing life's stressors and increasing compliance to healthy behaviors

  • provides the average person (YES! Even Coach Potatoes!) with the complete information necessary to carry out a safe, effective exercise program without burdening the reader with extraneous information, so you won't lose the "how to" info in the midst of scientific studies and complicated charts

  • includes exercises for special populations and detailed descriptions of contra-indicated, conditional and safe moves

  • includes 28" Teal Heavy Lower Body Challenge P.R.O.™ Band and a Silver Extra Heavy Six Foot Challenge P.R.O.™ Band

  • 113 pages; paperback

  • warranty:  free from defects upon arrival;  books must be returned within 3 business days of receipt for product refund unless otherwise authorized

Item: SAF74 $22.95 2 lbs.- shipping chart

Safety - Effectiveness - Efficiency:  The main ingredients for building lifelong fitness.  You must do enough to achieve the benefits  without creating unnecessary stress or injury.  Do not waste precious time on ineffective or dangerous exercises.  Expand your knowledge of fitness, nutrition, and stress management.  The more you know about wellness and proper exercise techniques, the safer and more effective your workout will be.  This book promotes the importance of a regular exercise program as a means of improving your health and quality of life.  A conservative approach is utilized to design a workout which will accomplish your individual goals while decreasing the chance that an injury will occur.  Now is the time to make healthy changes in your life......before it is too late!  Disease is a process not an event!                      Toni Tickel Branner

Table of Contents:

Introduction

  • SEE the Way to a Healthier Lifestyle

  • Medical Considerations

  • Sticking With It

Chapter 1:  The Benefits of Exercise

  • Physiological Benefits of Regular Aerobic Exercise

  • Other Possible Physical Benefits Shown Through Research

  • Psychological Benefits of Regular Exercise

Chapter 2:  Achieving Optimal Fitness

  • Develop Cardiovascular Endurance (Aerobic Fitness)

  • Develop Muscular Strength and Endurance

Chapter 3:  Warming-up and stretching

  • The Circulatory/Thermal Warm-up

  • Benefits of an Effective Warm-up

  • The Stretching Warm-up

  • The Final Stretch

  • Benefits of a Proper Stretch

  • Types of Stretching

  • General Rules for Stretching Safely

  • Contraindicated Stretching Positions:  What To Do Instead

  • Stretching the Neck and Shoulders

  • Stretching the Upper Body and Torso

  • Stretching the Abdominals

  • Stretching the Quadriceps

  • Stretching the Hamstrings

  • Stretching the Abductors (Inner Thighs)

  • Stretching the Gastrocnemius (Calf Muscle)

Chapter 4:  Aerobic Exercise

  • Choosing an Aerobic Activity

  • Frequency, Duration and Intensity of Aerobic Exercise

  • Monitoring Your Pulse

  • Determining Your Resting Pulse Rate

  • Determining Your Maximum Heart Rate

  • Calculating Your Target Heart Zone

  • The Karvonen Formula

  • Example

  • The Bell Curve Concept

  • Interval Training

  • Another Option:  ACSM/CDC Exercise Lite!

  • Safety Tips for Common Aerobic Activities

Chapter 5:  Muscular Strength and Endurance

  • The Concept of Overload

  • The Spot Reducing Myth

  • Muscular Strength Development

  • Muscular Endurance Development

  • Alternatives for Building Strength and Endurance

  • Safety Tips for Weight Training and Muscle Work

  • Exercising with Rubberized Resistance

  • Working the Abdominals

  • Muscles and Muscle Groups

Chapter 6:  Exercise for Special Populations

  • Arthritis

  • Cardiovascular Disease

  • Lower Back Pain

  • Diabetes Mellitus

  • Hypertension

  • Overweight or Obese Individuals

  • Pregnancy

Chapter 7:  Nutrition for an Active Lifestyle

  • Upsetting Food and Fat Fats

  • Oxidative Stress and Phytonutrients

  • Whole Food Nutrition

  • Benefits of a Diet High in Fruits and Vegetables

  • Should I Take Man-Made Vitamin and Mineral Supplements?

  • Changes in the Good Supply

  • What Should I Eat?

  • Carbohydrates

  • Protein

  • Fruit

  • Other Important Nutritional Concerns

  • Be a Smart Consumer

  • Reading Labels

  • Ideas for Snacks

  • Osteoporosis

  • Avoid These To Prevent Osteoporosis

Chapter 8:  Injury Prevention and Treatment

  • The RICE Treatment for Fitness Injuries

  • Common Injuries Associated with Exercise

  • Prevention Is the Key

Chapter 9:  Exercise and Stress:  The Mind-Body Connection

  • What Does Stress Do To Your Body?

  • Stress Vulnerability

  • Exercise and Stress Management

  • Stress Reducing and Relaxation Tools

  • Be Good To Yourself

Summary - The Total Workout

Recipe for Maximal Health

  • Goals for a Happy and Healthy Life

  • Stress!  Protect Your Body From Stress Effects

  • Fitness

  • Nutrition

Appendices

  1. The Five Minute Stretch

  2. Health and Fitness Assessments

  3. Wellness From Within Journal

  4. Four Day Food Journal

  5. Personal Wellness Plan - Exercise Plan, Nutrition Plan, Stress Plan

  6. Total Workout Log

 

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