Whether you’ve been a regular at the gym for years or are just getting started, Fitness Weight Training contains proven programs for attaining the body you want!
Expanded, enhanced, and improved, this new edition of the perennial best-selling guide provides an overview of weight training. From equipment selection to exercise technique, Fitness Weight Training has the information you need to get to work quickly, safely, and correctly.
Best of all, you will find 75 programs for muscle toning, body shaping, and pure strength training. Just determine your objective and use the color-coded six-week-long workout zones—or levels of difficulty and intensity—to achieve your goal. With more than 60 of the most effective exercises to choose from, you can tailor your routine to the time, energy, and equipment available.
Make every minute in the weight room count. Make Fitness Weight Training your workout guide and achieve your goals for training.
Author(s): Thomas R. Baechle
Edition: 3
Publisher: Human Kinetics
Year: 2014
Language: English
Commentary: Fitness Weight Training 63 exercises and 75 progams for building, shaping, and strengthening muscles
Pages: 272
Tags: Fitness Weight Training 63 exercises and 75 progams for building, shaping, and strengthening muscles
Preface
Acknowledgments
I: Prepare to Weight Train
Chapter 1: Weight Train to Improve Fitness
Principle of Specificity
Muscle Toning
Body Shaping
Strength Training
Why Not Walk or Jog Instead?
Chapter 2: Know Your Equipment and Understand Its Proper Use
Types of Weight Training Equipment
Weight Training Attire
Weight Training Facilities
Chapter 3: Success Starts Here
Test Your Weight Training Fitness
Choose Your Training Goal
Determine Your First Workout Zone
Follow the Secrets of Effective Training
Chapter 4: Steps to Starting Your Program
Step 1: Fill In Your Workout Chart
Step 2: Determine Training Loads
Chapter 5: Weight Train the Correct Way
Learn Lifting Fundamentals
Train With Care
Warm Up and Cool Down
Chapter 6: Weight Training Exercises
Exercise Finder
II: Training by the Color Zones
Chapter 7: Green Zone
Zone Highlights
Chapter 8: Blue Zone
Zone Highlights
Chapter 9: Purple Zone
Zone Highlights
Chapter 10: Yellow Zone
Zone Highlights
Chapter 11: Orange Zone
Zone Highlights
Chapter 12: Red Zone
Zone Highlights
III: Advanced Weight Training Programs
Chapter 13: Designing Your Own Program
Step 1: Choose Your Training Goal
Step 2: Determine Training Frequency
Step 3: Select Exercises
Step 4: Arrange Exercises
Step 5: Determine Loads, Sets, and Repetitions
Step 6: Determine Length of Rest Periods
Making Continual Improvements
Chapter 14: Combining Weight Training and Aerobic Exercise
Cross-Training for the Muscle Toning Program
Cross-Training for the Body Shaping Program
Cross-Training for the Strength Training Program
Determining the Intensity of the Aerobic Component
Setting the Duration of the Aerobic Component
Complete Your Cross-Training Workout Chart
Chapter 15: Weight Training to Improve Sport Performance
Evaluate Your Sport
Choose Sport-Specific Exercises
Insert Sport-Specific Exercises Into Your Program
Appendix A
Appendix B
Resources
About the Authors
