Fusion Fitness : Combining the Best from East

For over 25 years, the author has studied a wide range of disciplines including yoga, Pilates, the Alexander Technique, callanetics, and Chinese martial arts. Focusing on exercises that integrate the best and safest elements from these disciplines, she presents a balanced exercise regimen for optimum strength, endurance, coordination, and cardiovascular fitness. Dozens of photos, illustrations and charts are included as well as a chapter for exercisers over 50.

List of Illustrations

viii

Tables and Sidebars

viii

Figures and Photos

ix

Foreword

xii

Preface

xiv

Acknowledgments

xvii

About the Author

xvii

1 Exercise, Past and Present

1

(4)

2 Getting Started: Fitness and Its Benefits for You

5

(12)

A Balanced Fitness Program

6

(5)

Fitness Assessment and Testing

11

(4)

Ready, Set, Go!

15

(2)

3 Understanding Your Body and Its Responses to Exercise

17

(29)

The Skeleton

17

(6)

The Muscles

23

(14)

The Respiratory System

37

(3)

Energy and Energy Systems

40

(6)

4 Setting Sensible Targets for Exercise

46

(12)

Body Shape or Somatotype

47

(2)

Keeping the Body Ticking

49

(2)

Food and Diet

51

(3)

Spot Reduction of Fat

54

(1)

Getting Older

55

(1)

Gender Differences

56

(2)

5 Fusion Fitness: The Broad Approach to Exercise

58

(12)

Holistic Regimes

60

(8)

Finding the Best Combination: The Art and Science of "Fusion" Exercise

68

(2)

6 The Warm-Up: Getting Ready to Exercise

70

(5)

What Is a Warm-Up?

70

(4)

The Benefits of a Warm-Up

74

(1)

7 Aerobic Training: Staying on the Curve

75

(10)

Programming Effective Training: The Aerobic Curve

76

(2)

Different Kinds of Aerobic Training

78

(6)

Avoiding Overtraining

84

(1)

8 Body Conditioning: Training for Strength and Endurance

85

(14)

Basic Principles of Muscle Contraction

86

(4)

Training Using Body Resistance: The Fusion Recipe

90

(9)

9 Fusion Exercises: Putting Theory into Practice

99

(42)

Lower Torso and Legs

102

(30)

Upper Torso and Arms

132

(9)

10 Training for Flexibility: Eliminating Stress and Strain

141

(24)

The Benefits of Stretching

142

(1)

Types of Stretching

143

(4)

Training Exercises for Flexibility

147

(1)

The Torso

148

(6)

The Arms

154

(1)

The Buttocks and Legs

154

(3)

The Thigh, Shin, and Calf Muscles

157

(3)

Progression in Training

160

(3)

Relaxation

163

(2)

11 Sports and Exercise Injuries and Training to Avoid Them

165

(9)

Common Sports Injuries

165

(3)

Safe Training

168

(5)

Treatment for Sports Injuries

173

(1)

12 Nutrition: The Other Side of the Fitness Equation

174

(33)

Balancing Food Requirements

175

(11)

Present Dietary Patterns

186

(2)

Dietary Intake for Sports

188

(5)

Minerals

193

(5)

Vitamins

198

(6)

Water

204

(1)

Alcohol

205

(2)

13 Exercise and Eating for People over 50

207

(20)

Aerobics: Keep On Moving!

208

(1)

Strength, Endurance, and Stretching

209

(13)

Nutrition for Changing Needs

222

(5)

Appendix 1: Calculating Basal Metabolic Rate (BMR)

227

(2)

Appendix 2: Calories and Joules: An Explanation

229

(1)

Appendix 3: Training Programs

230

(12)

Program 1 (1 hour)

230

(2)

Program 2 (1 hour)

232

(2)

Program 3 (1 hour)

234

(3)

Program 4 (1 hour)

237

(2)

Program 5 (20 minutes)

239

(3)

Notes

242

(1)

Bibliography

243

(2)

Additional Resources: Selected Useful Websites

245

(1)

Index

246

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Fusion Fitness : Combining the Best from East and West

Summary

Table of Contents

Supplemental Materials