Based on the most up-to-date exercise research, this guide provides a practical, proven program for getting fit. It's loaded with exercises and workouts to get you in shape and accommodate your busy schedule. Plus, the exercise progressions make the most of today's state-of-the-art fitness equipment--Nautilus strength machines, stationary cycles, treadmills, skate machines, and step machines.
Leading fitness expert Wayne Westcott serves as your personal trainer, describing what to do and how to do it safely, efficiently, and effectively. The book also features more than 100 photos that show you how to use the equipment and perform the exercises properly.
You'll learn all this in Building Strength and Stamina:* Basic strength-training guidelines
* Features of resistance exercise machines and free-weights
* 36 strengthening exercises for your entire body
* Step-by-step plan for attaining strength without injury
* How to select exercises for cardiovascular health
* How to get results using four types of endurance training machines
* A six-month program for increasing muscular strength and cardiovascular endurance
* Stretching exercises
* How to evaluate your progress
* Advanced strength and endurance training
Experience the benefits of fitness with Building Strength and Stamina. You'll be amazed by the difference three hours a week can make.
CONTENTS
Chapter 1. How Fit Can You Get?
No matter who you are, you can live and feel better through strength and endurance training
Strength and Endurance Exercise
Realistic Expectations
Summary
Chapter 2. Fitness and Muscle Strength
Stronger muscles mean faster metabolism, better flexibility, stronger bones, and lower cholesterol
Benefits of Strength Exercise
Mechanics of Muscular Movement
Types of Exercise
Chapter 3. Training Your Muscles
Ninety minutes a week to a better body
Basic Strength Training Guidelines
High Intensity Training
Summary of High-Intensity Training Procedures
Chapter 4. Strength Training Equipment
Maximize your training with the right equipment
The Development of Strength Training Equipment
Features and Advantages of Free Weight Exercise Equipment
Features and Advantages of Resistance Exercise Machines
Chapter 5. Strength Training Exercises
Choose from 36 exercises for strengthening from head to toe
Before You Begin
Exercise Presentation
Summary
Chapter 6. Six-Month Strength Training Program
A step-by-step plan to attain strength without injury
Month One
Month Two
Month Three
Month Four
Month Five
Month Six
Summary
Chapter 7. Fitness and Cardiovascular Endurance
Achieve more with less effort and lower your coronary risk by strengthening your heart
Benefits of Endurance Exercise
Endurance Training Options
Summary
Chapter 8. Training Your Heart
Ninety minutes a week to cardiovascular health
Exercise Selection and Order
Summary
Chapter 9. Endurance Training Equipment
What to look for in equipment to help you strengthen your heart
Four Types of Endurance Training Machines
Equipment Selection
Summary
Chapter 10. Endurance Training Exercises
Four ways to achieve a strong heart
General Guidelines
Training Procedures
Summary
Chapter 11. Six-Month Endurance Training Program
A progressive and safe strategy for increasing your endurance
A Six-Month Program
Training Procedures
Summary
Chapter 12. Fitness Program Design and Evaluation
Putting it all together for strength and endurance in three hours a week
Two Questions
Stretching
Big-Four Stretching Exercises
Evaluating Your Progress
Summary
Chapter 13. Advanced Training Programs
How to get off training plateaus and move on to higher level fitness
Advanced Strength Training
Advanced Endurance Training
Summary
Appendix A: Free-Weight Exercises
Appendix B: Choosing Your Fitness Facility
Appendix C: Fitness Dictionary
References
Index
About Nautilus International
About the Author
ABOUT THE AUTHOR
With more than 30 years in strength training as an athlete, coach, teacher, professor, researcher, writer, and speaker, Wayne Westcott, PhD, is recognized as a foremost authority on fitness.
Westcott is fitness research director at the South Shore YMCA in Massachusetts, where he developed a model
strength-fitness facility and training program rated the "Best Buy in the United States" by Fitness Magazine in 1995. This model is used as a prototype for designing fitness programs.
Westcott has served as a strength training consultant for numerous organizations and programs, including Nautilus, the President's Council on Physical Fitness and Sports, the International Association of Fitness Professionals (IDEA), the American Council on Exercise, the YMCA of the USA, the National Youth Sports Safety Foundation, and many others.
He was awarded the IDEA Lifetime Achievement Award in 1993 and honored with a Healthy American Fitness Leader Award in 1995.
Westcott is highly sought after as a speaker and writer. He delivered the keynote address for the annual IDEA conference in 1995, and he lectures internationally on his research. He has written several books on strength training, including Strength Fitness: Physiological Principles and Training Techniques, a text physical education and exercise science majors have used for more than 15 years.
Since 1986 Westcott has written a weekly fitness column for one of the largest Boston area newspapers, the Patriot Ledger. The strength training advisor and fitness columnist for Prevention magazine, he also has served on the editorial boards of Prevention, Shape, Men's Health, Fitness, Club Industry, American Fitness Quarterly, and Nautilus.
Wescott lives in Abington, Massachusetts, with his wife, Claudia. He enjoys strength training, running, cycling, gardening, and volunteer work.
About Nautilus International
In 1970 Arthur Jones developed and sold the first Nautilus exercise machine designed to strengthen the torso muscles, releasing a revolution in health and fitness. This was the first strength building machine on the market to use eccentric cams to provide variable, balanced resistance against the full range of motion.
The design of Nautilus equipment has evolved over the past quarter century as researchers have learned more about all of the requirements for strength building exercise equipment. These requirements, which only the Nautilus equipment line comprehensively satisfies, include rotary resistance, direct resistance, variable resistance, balanced resistance, positive work, negative work, stretching, pre-stretching, resistance in the full-contracted position, and unrestricted speed of movement. In addition to strength building exercise machines, Nautilus International manufactures a range of machines designed to increase cardiovascular fitness. These machines include fully recumbent stationary bicycles, stairclimbers, treadmills, and the unique Nautilus Skate Machine. With the help of respected researchers like Dr. Wayne Westcott, Nautilus International continues to improve its product line.
The versatility of use and the quality of results that the Nautilus fitness system produces have led to many professional sports teams including Nautilus equipment in their athletes' physical strength and conditioning programs. It also has created tremendous interest and good will among the millions of nonathletes around the world. Nautilus equipment is available in schools, rehabilitation centers, hospitals, hotels, corporate buildings, clinics, clubs, or homes.
To get the most from your workout, it is important to use the Nautilus equipment correctly. Nautilus International trains its customers to properly use and maintain the equipment to safely maximize results. It also provides many other complementary information sources, seminars, textbooks, and training manuals, such as Building Strength and Stamina: New Nautilus Training for Total Fitness.
WORDS OF PRAISE
"Written by the leading researcher on strength fitness in the world today, Building Strength and Stamina is unique in its sound presentation. It provides varying levels of instruction for moving toward maximal results. Even the most experienced personal trainer will greatly benefit from Building Strength and Stamina."
Garry W. Benford
Owner, World Gym Fitness Centers
Editor, American Fitness Quarterly
National and World Masters Powerlifting Champion
"Dr. Westcott's theories and methodologies are supported by research and can be used by people at all fitness levels--from seniors to elite athletes."
John C. Philbin
President, National Sport Performance Association
Former NFL and Olympic Conditioning Coach
"Wayne's message and prescription for combining endurance with strength training make his six-month program realistic while addressing a key concern--developing strength and stamina within the narrow time frame most people have for exercise. He gives a great explanation of how to get started and how to progress."
Barbara Harris
Editor-in-Chief
Shape Magazine
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