Peak Performance Fitness : Maximizing Your

A comprehensive guide to achieving overall fitness instructs readers in howo use simple exercises to prevent or heal a wide variety of ailments andmprove one's overall health and well-being, offering a step-by-step approachor developing one's cardiovascular capacity, strength, and flexibility.

Important Note

xii

Foreword

xiii

Any Injury Can Be Prevented Through Healthy Alignment

1

(4)

This Is Not Your Usual Fitness Book

2

(1)

How This Book Is Structured

2

(1)

The Three Main Types of Exercisers

3

(1)

A Few Things to Buy

3

(1)

Constant Companion

4

(1)

Your Unique Alignment

5

(6)

Time to Get Undressed

5

(1)

Interpreting Your Postural Evaluation

6

(1)

Front Postural Evaluation

7

(1)

Side Postural Evaluation

8

(2)

Cheating

10

(1)

A Final Medical Note

10

(1)

Why Sit-Ups Don't Work

11

(8)

You Have Been Exercising the Wrong Abdominal Muscle

12

(1)

Why Timing Is Everything

13

(1)

Rita's Solution

14

(1)

The Spine

14

(2)

``It's All Fascia to Me''

16

(1)

What Exactly Are My Abs?

17

(2)

The Low Back Solution

19

(8)

The Painful Truth

19

(1)

Exercise Overview

19

(2)

What to Wear

21

(1)

Equipment Checklist

21

(1)

Low Back Solution Exercise 1

22

(2)

Low Back Solution Exercise 2

24

(3)

Why Knee Pain May Be a Sign of a Foot Problem

27

(14)

Alex's Balancing Act

28

(2)

Why Exercise Your Feet?

30

(1)

Your Foot Type Determines Your Injury

30

(3)

More Anatomy! The Lower Extremities

33

(1)

The Hip Joint

34

(3)

The Knee Joint

37

(1)

The Ankle Joint

38

(3)

The Lower Extremity Solution

41

(10)

Exercise Overview

41

(1)

Equipment Checklist

42

(1)

Lower Extremity Solution Exercise 1

43

(1)

Lower Extremity Solution Exercise 2

44

(1)

Lower Extremity Solution Exercise 3

45

(3)

Lower Extremity Solution Exercise 4

48

(1)

Lower Extremity Solution Exercise 5

49

(1)

Lower Extremity Solution Exercise 6

50

(1)

Why Biceps Curls Are a Waste of Your Time

51

(10)

Louise's Problem

53

(1)

Wham, Wham, Wham!

54

(3)

The Shoulder Complex

57

(4)

The Upper Extremity Solution

61

(12)

Equipment Checklist

62

(1)

Upper Extremity Solution Exercise 1

63

(1)

Upper Extremity Solution Exercise 2

64

(4)

Upper Extremity Solution Exercise 3

68

(3)

Upper Extremity Solution Exercise 4

71

(2)

Why You Should Never Stretch Before Exercising

73

(6)

...Or Why You Don't Store Rubber Bands in the Freezer

74

(1)

Why Flexibility Training Is Important

74

(1)

How Did I Get So Inflexible?

75

(1)

Focused Breathing

76

(3)

The Flexibility Training Solution

79

(10)

Equipment Checklist

80

(1)

Flexibility Training Solution Exercise 1

81

(1)

Flexibility Training Solution Exercise 2

82

(1)

Flexibility Training Solution Exercise 3

83

(1)

Flexibility Training Solution Exercise 4

84

(1)

Flexibility Training Solution Exercise 5

85

(1)

Flexibility Training Solution Exercise 6

86

(1)

Flexibility Training Solution Exercise 7

87

(2)

Why You Should Fear Cardiovascular Disease More than Cancer

89

(6)

Don't Only Senior Citizens Get Cardiovascular Disease?

90

(1)

So What Is Cardiovascular Disease?

90

(2)

My Vessels Are Blocked...So What!

92

(2)

On a Gentler Note

94

(1)

The Cardio Solution

95

(10)

If I Had a Dime

95

(1)

Five Simple Steps to a Healthy Heart

96

(1)

How to Develop Your Own Cardiovascular Fitness Program

97

(4)

Cardiovascular Activities

101

(1)

The Walking Program

101

(4)

Choosing Peak Performance Fitness for Life

105

(16)

Personal Inventory

107

(2)

Committing to Your Goals

109

(1)

Action Plan

110

(1)

Your Action Plan

111

(2)

Sample Action Plans

113

(3)

Peak Performance Fitness Weekly Exercise Log

116

(1)

Additional Tips

116

(1)

What Happens after 12 Weeks?

116

(1)

Sample Peak Performance Fitness Weekly Exercise Log

117

(1)

Afterword

118

(1)

Major Muscle Groups of the Front and Back of the Body

119

(2)

Appendix A: Bibliography

121

(3)

Appendix B: Postural Evaluation Sheets

124

(2)

Front Postural Evaluation

124

(1)

Side Postural Evaluation

125

(1)

Appendix C: Personal Inventory Sheets

126

(3)

Step 1---Personal Inventory

126

(2)

Peak Performance Fitness Weekly Exercise Log

128

(1)

Appendix D: Resource List

129

(2)

Index

131

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Peak Performance Fitness : Maximizing Your Fitness Potential Without Injury or Strain

Summary

Table of Contents

Supplemental Materials