Workouts for Dummies

Workouts for Dummies

Tamilee Webb

ISBN 0-7645-5124-8

Amazon link

From How This Book is Organized:

1) Part I: Getting Started—is about getting motivated to begin exercise on a regular basis.

2) Part II: My Body Type’s Best Workout

Choose your body type from the diagrams for mesomorph,

ectomorph or endomorph.

3) Part III: Upper-Body Workouts

Pick and choose your favorite exercises to put in your personal

workout program.

4) Part IV: Lower-Body Workouts

She includes exercises to tone and tighten your lower body

5) Special Workouts at Home, on the Road, in the Office, or at the Gym

Also included are specialty workouts with bands and tubes, plus

programs for seniors and moms-to-be

6) Part VI: The Part of Tens

This chapter is a resource center for information on health and

fitness. She lists her Top 10 videos plus her 10 favorite books

and her favorite exercises.

7) Part VII: Appendixes

the final chapter contains an exercise program chart and lists of

great Web sites.

Cardiovascular exercise:

• Always warm up and cool down when you are finished.
• Perform 20 minutes of exercise, 3-5 times per week.
• Keep your exercise at a low to moderate intensity, approximately 35-65% of your maximum heart rate.
• Choose low-impact exercises such as walking, swimming, bicycling, using a stair climber, low-impact dance aerobics, and chair aerobics.

Muscle-conditioning exercise:

• Perform 20-30 minutes of resistance training exercises, a minimum of 2 times per week.
• Perform one exercise for each muscle group with at least one set of 8-10 repetitions.
• Choose 8-10 different muscle groups to exercise for each workout.
• Use relatively light weights or bands, and try to gradually increase the number of repetitions of each exercise to increase your muscle endurance.
• Flexibility is important at every age and can help prevent injury, so aim for a goal of stretching after your workout to keep yourself limber.

The Senior Band Workout: the following exercises are to be done with an exercise band. The bands provide a variable resistance so the resistance changes throughout the motion of your exercise.

• Seated front-thigh extension
• Seated outer-thigh extension
• Seated inner-thigh leg lift
• Standing back-thigh curl
• Chess presses
• Seated upright row
• Upper-back pullback
• Upper-arm press back
• Seated arm curl
• Upper-back strengthener
• Abdominal curl

Tags: body type, cardiovascular, Fitness, health, lower-body, motivation, muscle groups, upper-body, workouts