BEGINNING WEIGHT TRAINING

by CHRISTINE WELLS
2nd edition, 138 pages, $13.95 
ISBN 978-0-89641-228-6 

 

The purpose of this book is to provide proper instruction for weight training regardless of age or gender. Proper guidelines for the beginning weight lifter are addressed. Proper lifting techniques are described and illustrated. Basic nutritional guidelines are included for those interested in properly fueling their bodies to enhance performance
.

CONTENTS

Chapter 1: INTRODUCTION
Why do People Lift?
Special Populations

Chapter 2: BEGINNING YOUR PROGRAM
Setting Goals
Program Styles
Choosing Your Equipment
Appropriate Lifting Level
Contraction Types
Proper Breathing
Soreness
Proper Attire

Chapter 3: THE WARM-UP AND STRETCHING
Stretching

Chapter 4: THE UPPER BODY WORKOUT
Biceps
Triceps
Deltoids
Pecs
Abdominals
Lats

Chapter 5: THE LOWER BODY WORKOUT
Quads
Hamstrings
Calf

Chapter 6: SUPPLEMENTAL EXERCISES
Neck and Upper Back
Low Back
Inner/Outer Thigh

Chapter 7: NUTRITIONAL BASICS
Protein
Carbohydrates
Fat
Vitamins
Minerals
Water

Chapter 8: COMMONLY ABUSED DRUGS
Caffeine
Depressants
Diuretics
Anabolic Steroids
Human Growth Hormone

APPENDICES

ABOUT THE AUTHOR

Christine Wells is currently Health/Fitness Instructor in the Department of Recreation and Leisure Studies at University of Southern Maine in Portland, Maine.