Anatomy of Exercise for Women: A Trainer's Guide to Exercise for Women Paperback – February 14, 2013

Introduction:
Fit and Feminine

Ever-increasing numbers of women are taking up fitness regimens, whether joining gyms, running in marathons, or simply spreading a mat in the living room and trying out some home exercise. The reasons are many: some women want to drop a few pounds and tone up their thighs to fit into those skinny jeans; others are looking to improve their overall health and increase their energy levels; some use exercise to manage stress and improve their mood; and of course, many begin working out for a combination of all those reasons. The simple fact is exercise makes us all feel better--and look better, too. For whatever reason you've decided to follow an exercise program, you'll find plenty of valuable information and tips in the following pages. You'll find a guide to a comprehensive exercise program, devised with attention to your whole-body anatomy. The first group of exercises focuses on flexibility, demonstrating moves that can warm you up before a longer workout or just get you going to start your day. Sections on the upper body, the core, and the lower body target those areas most of us want to improve. Performed together, these exercises will not only enhance your figure, but also increase you body's performance levels.

Fit and feminine: the goal for most women undertaking an exercise regimen. We all want to look our best and feel our best, too, so that we can perform at peak levels, with energy to spare. With women's busy lives, it isn't always easy to fit in everything that needs to be done in a day, but making time to exercise is one of the best investments you can make in yourself.

This book is divided into five sections: the first group of exercises focuses on flexibility, demonstrating moves that can warm you up before a longer workout or just get you going to start your day. Sections on the upper body, the core, and the lower body target those areas most of us want to improve. The final section offers sample workouts. Performed together, these exercises will not only enhance your figure, but also increase you body's performance levels.

Make Time for Fitness

All too often we put off starting an exercise program because there simply doesn't seem to be enough time in a day. Yet, it may be easier than you think. For example, using this book as a guide, you can work at home, saving the extra time (and money) that working out a gym demands. Just find yourself a space (the living room, for instance), and set aside just 10 to 30 minutes a day, two or three times a week. Designate a regular time (say, after dinner); this encourages you to stick to a consistent schedule. Just as you can build up the weight on your dumbbells, so too can you build up the hours per week you spend exercising. Dip into this book over time, and don't be afraid to try something new; you may find an exercise that challenges you in a new way or discover that you're weak or strong in an area you never knew existed. Pay attention to what your limits are, and then work toward exceeding them. As you get more comfortable with the workout, devote more time to it to see faster, better results.

Getting Started

Although you may be tempted to dive right into your workout, warming up is essential to any exercise program. Warm-ups will increase the benefits of exercising and help decrease the potential of sustaining injury. The basic kinds of warm-ups fall into two categories: cardiovascular exercises and stretches. Cardio exercises stimulate blood and oxygen flow through your body. Try running in place, jumping rope, spinning or cycling, or even brisk walking. Stretches, such as those found in the first chapter, gradually and smoothly lengthen the muscles, maximizing their flexibility.

How to Use This Book

In the step-by-step chapters of this book, you'll find photos with instructions demonstrating how to execute each exercise and some tips on what to do to perform it correctly--and what to avoid. Some exercises have accompanying variations, shown in the modification box. Alongside each exercise is a quick-read panel that lists the exercise's major target, level of difficulty, and benefits. Also included is a list of precautions: if you have one of the issues listed, it is best to avoid that exercise. Each exercise also features illustrations showing key muscles. As you work out, visualize the muscles that you are engaging--it will help you maintain optimal form.

Introduction:
Fit & Feminine

Ever-increasing numbers of women are taking up fitness regimens, whether joining gyms, running in marathons, or simply spreading a mat in the living room and trying out some home exercise. The reasons are many: some women want to drop a few pounds and tone up their thighs to fit into those skinny jeans; others are looking to improve their overall health and increase their energy levels; some use exercise to manage stress and improve their mood; and of course, many begin working out for a combination of all those reasons. The simple fact is exercise makes us all feel better--and look better, too. For whatever reason you've decided to follow an exercise program, you'll find plenty of valuable information and tips in the following pages. You'll find a guide to a comprehensive exercise program, devised with attention to your whole-body anatomy. The first group of exercises focuses on flexibility, demonstrating moves that can warm you up before a longer workout or just get you going to start your day. Sections on the upper body, the core, and the lower body target those areas most of us want to improve. Performed together, these exercises will not only enhance your figure, but also increase you body's performance levels.

Fit and feminine: the goal for most women undertaking an exercise regimen. We all want to look our best and feel our best, too, so that we can perform at peak levels, with energy to spare. With women's busy lives, it isn't always easy to fit in everything that needs to be done in a day, but making time to exercise is one of the best investments you can make in yourself.

This book is divided into five sections: the first group of exercises focuses on flexibility, demonstrating moves that can warm you up before a longer workout or just get you going to start your day. Sections on the upper body, the core, and the lower body target those areas most of us want to improve. The final section offers sample workouts. Performed together, these exercises will not only enhance your figure, but also increase you body's performance levels.

Make Time for Fitness

All too often we put off starting an exercise program because there simply doesn't seem to be enough time in a day. Yet, it may be easier than you think. For example, using this book as a guide, you can work at home, saving the extra time (and money) that working out a gym demands. Just find yourself a space (the living room, for instance), and set aside just 10 to 30 minutes a day, two or three times a week. Designate a regular time (say, after dinner); this encourages you to stick to a consistent schedule. Just as you can build up the weight on your dumbbells, so too can you build up the hours per week you spend exercising. Dip into this book over time, and don't be afraid to try something new; you may find an exercise that challenges you in a new way or discover that you're weak or strong in an area you never knew existed. Pay attention to what your limits are, and then work toward exceeding them. As you get more comfortable with the workout, devote more time to it to see faster, better results.

Getting Started

Although you may be tempted to dive right into your workout, warming up is essential to any exercise program. Warm-ups will increase the benefits of exercising and help decrease the potential of sustaining injury. The basic kinds of warm-ups fall into two categories: cardiovascular exercises and stretches. Cardio exercises stimulate blood and oxygen flow through your body. Try running in place, jumping rope, spinning or cycling, or even brisk walking. Stretches, such as those found in the first chapter, gradually and smoothly lengthen the muscles, maximizing their flexibility.

How to Use This Book

In the step-by-step chapters of this book, you'll find photos with instructions demonstrating how to execute each exercise and some tips on what to do to perform it correctly--and what to avoid. Some exercises have accompanying variations, shown in the modification box. Alongside each exercise is a quick-read panel that lists the exercise's major target, level of difficulty, and benefits. Also included is a list of precautions: if you have one of the issues listed, it is best to avoid that exercise. Each exercise also features illustrations showing key muscles. As you work out, visualize the muscles that you are engaging--it will help you maintain optimal form.