Strength Training for Women

SHIPPING INCLUDED Strength Training for Women is written by experts with firsthand knowledge of women\"™s needs and preferences in a strength training program. This practical guide provides technique instruction for strength training exercises using a variety of equipment, sample workouts, and specific training programs for many popular sports. The muscle conditioning program readers design from this book will \"¢ produce optimum results, \"¢ require a minimum amount of time, and \"¢ place a premium on personal safety. Best of all, Strength Training for Women helps readers make their fitness goals a reality. Part I clears up 15 common myths and misconceptions that have discouraged women from strength training. It also provides the facts women need to help them set goals, design a program, and enjoy the benefits of their efforts. Readers will learn how to assess their strength from the beginning so they won\"™t become discouraged by jumping in too hard, too soon. Part I also includes special training considerations for senior, adolescent, pregnant, and postpartum women. Part II is an illustrated guide to performing basic strength training exercises, including 21 free weight exercises, 16 multistation machine exercises, and 20 variable resistance machine exercises. There are also detailed instructions for training without equipment, including 11 buddy exercises and 4 \"negative-only\" exercises designed to develop strength both quickly and safely. And readers will find tips on achieving quick results with 9 exercises by using low-cost equipment such as stretch bands and sticks. Part III shows how to select a specific program at the right level of difficulty to produce the desired result. This section details specific strength training workouts for more than a dozen sports, along with 24 exercises for firming up the parts of a woman\"™s body that typically experience losses in muscle tone. About the Author James A. Peterson, PhD, FACSM, was a faculty member of the U.S. Military Academy for 19 years, where he directed the remedial physical conditioning program for the corps of cadets and authored a report of guidelines used Worldwide. The author of 11 books and numerous articles on health and fitness, Susan has been featured on national radio and television broadcasts and has spoken at numerous health, fitness, and sports conferences nationwide. In her leisure she enjoys jogging, hiking, and reading. Table of Contents Part I: Getting Started Chapter 1. Feeling Stronger About Getting Fit Chapter 2. Organizing Your Program Chapter 3. Weighing Your Options Part II: Learning the Exercises Chapter 4. Free Weight Exercises Chapter 5. Multistation Exercises Chapter 6. Variable Resistance Exercises Chapter 7. Strength Training Without Equipment Part III: Putting It All Together Chapter 8. Sample Strength Training Workouts Chapter 9. Strength Training for Sports Chapter 10. Firming Up Your Body: The Fit Look Words of Praise \"Truly one-stop shopping for the wom