WALKING:COMPLETE
FITNESS
IN 90 MINUTES A WEEK
by JOHN L. JOHNSON and BRENDA D. ARMSTRONG
2nd edition, 195 pages, $17.95 
ISBN 978-0-89641-292-7
CONTENTS
Chapter
1: THE FITNESS LEVEL
Alternate Types of Walking
Walking for Pleasure
Walking for Sight Seeing
Walking as a Part of Other Activities
The Joy of Walking
Walking as an Optional Activity
Walking as a Lifetime Fitness Activity
Chapter
2: MENTAL CONTROL
Mental Imagery and Rehearsal
How to Mentally Rehearse your Conditioning
From the Part to the Whole
What to Practice
When and Where to Mentally Practice
Chapter
3: RELAXATION
Techniques of Relaxation
Relaxing Before Your Workout
Concentration
Chapter
4: COMPLETE FITNESS EATING AND DEITING
Food Additives
Special Dietary Concerns
Beverages
Weight Control
Changing the Foods You Eat
Reducing the Foods You Eat
Changing Your Eating Habits
Changing Your Exercise Habits
Setting Weight-Loss Goals
Weight-Loss Gimmicks and Fad Diets
Saving Money: Nutritional Alternatives
Chapter
5: UNDERSTANDING EXERCISE
The Elements of Physical Fitness
Flexibility
Strength
Chapter
6: CARDIOVASCULAR ENDURANCE
Increasing Heart Size
Increasing Oxygen Supply to the Tissues
Effective Endurance Exercise
To Begin a Program
Chapter
7: SELF MOTIVATION
Chapter
8: HIKING FOR FITNESS
Chapter
9: THE JOY OF SOLITARY HIKING
Conditioning for Hiking
Groin Stretch
Hamstrings
Trunk
Triceps
Quadriceps
Abdominal Curl-Ups
Lower Back
Calf Muscles
Weight Training for Hiking
Triceps
Hip Flexors
Quadriceps
Hamstrings
Hip Abduction
Hip Adduction
Chapter
10: CROSS COUNTRY SKIING
Learning to Walk on Skis
Chapter
11: CONDITIONING AND WEIGHT TRAINING FOR CROSS COUNTRY SKIING
Stretching and Conditioning
Weight Training
Chapter
12: WALKING WHILE PLAYING GOLF
Conditioning for Golf
Triceps Stretching
Side Stretching
Torso Stretching
Achilles Tendon Stretching
Tricep Conditioning and “Lats” Conditioning
Outer Thigh Conditioning
Inner Thigh Conditioning
Quadriceps
Hamstrings
The Rowing Machine
Low Impact Aerobics
Chapter
13: IMPROVING YOUR APPEARANCE
Walking or Hiking to Improve Your Appearance
Pot Belly
Round Shoulders
Flabby Hips and Thighs
Sagging Chest
Forward Head
Poor Posture
Flabby Triceps
Chapter
14: FITNESS ON YOUR OWN
Chapter
15: COMMON MYTHS ABOUT CONDITIONING
Chapter
16: ADDITIONAL IDEAS FOR COMPLETE FITNESS
Summing It All Up
Chapter
17: IS IT WORTH 90 MINUTES A WEEK?