The Complete Idiot's Guide to Walking For HealthPenguin, 2000 M03 1 - 320 pages You’re no idiot, of course. You’ve been meaning to get on track to a happier, healthier life, and you’ve heard that walking burns the same amount of calories as jogging. But your path, while paved with good intentions, is also filled with roadblocks—like having too little energy, or too many unwholesome distractions. Lace up your sneakers! The Complete Idiot’s Guide® to Walking for Health will help you develop a walking program and be with you every step of the way. In this Complete Idiot’s Guide®, you get: • Simple steps to figure out your waist-to-hip ratio and fitness level. • Easy ways to stay motivated and energetic. • Time-saving tips on incorporating walking workouts into your busy life. • Expert advice on how walking helps you age gracefully. |
From inside the book
Results 1-5 of 26
Page iv
... flexibility is impor- tant in keeping your body limber . 75 8 Why Weight ? 87 The importance of strength training , including suggestions for your own program . 9 Yes ! Pain , No Gain 99 Signs of over - training and why pushing yourself ...
... flexibility is impor- tant in keeping your body limber . 75 8 Why Weight ? 87 The importance of strength training , including suggestions for your own program . 9 Yes ! Pain , No Gain 99 Signs of over - training and why pushing yourself ...
Page vi
... Flexibility .... ... 22 Knowing Your Cardiovascular Starting Point ...... 26 The Importance of Understanding Your Heart Rate ......... 26 Heart Rate 1 , 2 , 3 , 4 ........ ... 27 Intensity and Heart Rate ...... 28 Getting the Doctor's ...
... Flexibility .... ... 22 Knowing Your Cardiovascular Starting Point ...... 26 The Importance of Understanding Your Heart Rate ......... 26 Heart Rate 1 , 2 , 3 , 4 ........ ... 27 Intensity and Heart Rate ...... 28 Getting the Doctor's ...
Page xv
... flexibility are important components to a complete fitness routine , and I include some sample exercises you can do whether you are just beginning or have been at it for a while . Finally , I show you how to tell if you're overtaxing ...
... flexibility are important components to a complete fitness routine , and I include some sample exercises you can do whether you are just beginning or have been at it for a while . Finally , I show you how to tell if you're overtaxing ...
Page 13
... flexibility , and strength evaluations . It also includes an assessment of body composition ( fat percent- age ) and girth measurements . In this chapter , I'll explain the various ways you can perform these tests on yourself . I will ...
... flexibility , and strength evaluations . It also includes an assessment of body composition ( fat percent- age ) and girth measurements . In this chapter , I'll explain the various ways you can perform these tests on yourself . I will ...
Page 22
... Flexibility How many of us have felt stiff getting out of bed in the morning ? How about when we stand up from our desk or get out of the car after a long drive ? This is a result of muscle tightness , which is caused by lack of ...
... Flexibility How many of us have felt stiff getting out of bed in the morning ? How about when we stand up from our desk or get out of the car after a long drive ? This is a result of muscle tightness , which is caused by lack of ...
Contents
Warning Signs While Walking | 138 |
Walking for Weight Loss | 141 |
Weight Walkers | 143 |
WeightRelated Diseases and How Walking Helps | 144 |
Psychological Barriers and Social Shyness | 145 |
Setting Your Short and LongTerm Goals | 146 |
Keeping a Log | 147 |
Getting and Staying Motivated | 148 |
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Getting the Doctors Okay | 29 |
Beginning a Program | 31 |
C Is for Commitment | 32 |
Time Is of the Essence | 33 |
Establishing Long and ShortTerm Goals | 35 |
Daily Goals | 36 |
Building a Support System | 37 |
Gathering Your Gear | 39 |
Lotsa Layers | 40 |
Hang n Loose | 42 |
Sports Bras and Other Supportive Gear | 43 |
Are Some Better Than Others? | 44 |
Known Nylon | 45 |
Accentuating Accessories | 46 |
Sensible Sun Block | 47 |
BandAids for Blisters | 48 |
The Watered Walker | 49 |
Progressing Safely | 51 |
Moving Forward | 53 |
Interesting Facts About Intensity | 54 |
Are We Talking Minutes or Hours Here? | 57 |
Progressing Patiently | 58 |
The Where What Why and How of Walking | 60 |
Safety Tips to Consider | 61 |
Night Walking | 62 |
Now That Youve Got the Basics Lets Have Some Fun | 65 |
Steppn on Stairs | 66 |
Beach Bum | 67 |
Tromping on Trails | 68 |
Weights Anyone? | 69 |
Fartlek and Interval Training | 71 |
Warming Up Cooling Down and Yes Stretching | 75 |
The Cool Cat CoolDown | 78 |
Daily Doings | 79 |
Coming Equipped | 80 |
How Often | 81 |
How Much | 82 |
Why Weight? | 87 |
How Often and How Much | 88 |
The Tools Youll Need | 90 |
Machine Madness | 91 |
LowerUpperBody Strengthened | 92 |
Yes Pain No Gain | 99 |
Pondering Pain | 100 |
If the Shoe Fits or Not | 101 |
Unexplained Pain | 103 |
But I Dont Wanna | 104 |
No Not Anytime You Feel Like It | 105 |
Yes You Can Do Other Activities Substitutes in the Meantime | 106 |
In the Beginning | 109 |
Goal Mining | 110 |
Be Proactive | 111 |
Know Thyself | 112 |
Psyching Out Your Psychology | 113 |
How Much? How Long? How Hard? | 114 |
A Sample for an Example | 115 |
Other Things to Keep in Mind | 116 |
And Now for the Rest of Ya | 119 |
How to Know? | 120 |
The Middle ManWoman | 121 |
Pushing the Pace | 122 |
Making It Harder with Hills | 123 |
Implementing Intervals | 124 |
A Sample Week | 126 |
GoalSetting for the Advanced Walker | 127 |
Walking for Special Populations | 129 |
How Walking Helps with Aging | 130 |
Practicing Proprioception | 131 |
Maneuvering Your Muscles | 132 |
Getting Your Doctors Approval | 133 |
Diabetic and Dynamite | 134 |
Walking Your Sugar Down | 135 |
Walking for the Cardiac Rehab Patient | 136 |
How Walking Helps | 137 |
Food for Thought | 151 |
Why Diets Dont Work | 153 |
Your Basic Food Pyramid | 154 |
Changing Habits and Lifestyle | 158 |
Fast Feet Not Fast Food | 161 |
Understanding the Nature of Caloric Expenditure | 162 |
Adding Time | 163 |
Intensity Last | 164 |
Suggestion for Adjusting Intensity | 165 |
Walking Through the Discomfort | 166 |
A Summary | 167 |
Walking as a Lifestyle | 169 |
Waste Not Walk Not | 171 |
No Excuses | 172 |
Inspirational Images | 173 |
Supportive Situations | 174 |
Writing Walking into Your Schedule | 175 |
Keeping Your Gear Handy | 176 |
Changing Habits One Step at a Time | 177 |
Staying Focused | 178 |
This Is a Walking World | 181 |
Parking Waaaaay Far Away | 182 |
Walking Instead of Driving | 183 |
Taking a PostMeal Walk | 184 |
Walking to Work | 185 |
Energizing Errands | 186 |
Pacing It with a Pup | 187 |
The Weathered Walker | 189 |
A Winter Walking Wonderland | 190 |
Hydration | 191 |
Ice vs Powder | 192 |
Heat Index and Humidity | 193 |
Staying Cool Inside | 194 |
Hats and Other Accessories | 195 |
Damp Tramps | 196 |
Covering Your Feet | 197 |
Exercising Your Alternatives | 199 |
Home Is Where the Heart Is | 200 |
Intermediate Inclines | 202 |
Advanced Adventures | 203 |
Safety | 205 |
Buying a Treadmill | 206 |
Taking It to the Next Level | 209 |
Where to Go? Ideas for Trails and Treks | 210 |
Preparing Your Heart for Hiking | 211 |
From Wild Cats to Wild flowers | 212 |
Walkers Without Borders | 213 |
Vacation Ventures and Trekking Tours | 214 |
Setting Your Goals | 215 |
Training for Events | 216 |
Form | 217 |
Your Feet | 219 |
Preparing Your Peds | 221 |
Foot Type | 222 |
Terrain and Mileage | 224 |
Shoe Shopping | 225 |
Signs and Symptoms of the Wrong Shoe | 226 |
Wearing Other Kinds of Sports Shoes for Walking | 227 |
Sockin It to Ya | 228 |
Lacing It Up | 229 |
Footloose and FancyFree | 231 |
Fashionable Functional Footwear | 232 |
Inserts | 234 |
Insoles | 235 |
Arch Supports | 236 |
The Walking Wounded | 239 |
WalkingRelated Injuries | 240 |
Shin Splints | 241 |
Ankle Knee and Leg Injuries | 242 |
Sprains and Strains | 244 |
Blisters and Bunions | 245 |
Bone Spurs and Plantar Fasciitis | 246 |
Hammertoe and Ingrown Toenails | 247 |
Merry Metatarsals | 249 |
Your Local Foot Doctor the Podiatrist | 250 |
Marvelous Massages | 251 |
A Complete Guide | 252 |
When to Use Ice and Heat | 254 |
To Move or Not To Move | 255 |
Walking Wonders | 257 |
Historical Moments | 258 |
Fastest Feet | 259 |
Farthest | 260 |
Good Cause | 262 |
Resources for Walking Fit | 265 |
Walking Words | 279 |
Index | 285 |
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Common terms and phrases
activity adjust ankle arch support arthritis backpack balance begin blisters blood body bones break breathe calories cause challenge chances Chapter cholesterol choose clothing comfortable CoolMax days a week diabetes diet easy eating energy exercise extra feel feet fitness flexibility foot footwear goals going habits hard heart rate heart-rate heat heel hiking hill hips important increase injury intensity Interesting Excerpts interval training joint keep knee Least You Need lifestyle lose weight Lycra miles minutes move muscles orthotics over-training oxygen pace pain percent physical plantar fasciitis podiatrists Polypropylene pressure problems racewalking rest risk Setting Your Goals shin splints socks speed sprains stay stick strength stress stretch sure sweat things tight tips tissue toes treadmill Walkers Watch walking program walking routine warm WATCH Yer STEP wear weight loss weight training Weighty Words Wise Walkers workout