Jogging and Walking for Health and Fitness

A guide to jogging and walking, and related benefits and cautions.

Physical Fitness: An Overview

1

(14)

America on the Move

2

(1)

Survey Results

3

(2)

Exercise Programs in Business and Industry

5

(1)

The Costs of Sedentary Living

5

(1)

Contributing to the Problem

6

(2)

Managing Time

8

(1)

Rationale for Choosing Walking and Jogging

8

(2)

Health-Related Fitness

10

(1)

Performance-Related Fitness

11

(1)

Summary

12

(1)

Notes

13

(2)

Motivation and Motivational Techniques

15

(12)

Moving Toward an Active Lifestyle

15

(1)

Components of Behavior Change

16

(5)

Some Motivational Strategies

21

(4)

No Exercise Failures

25

(1)

Summary

25

(1)

Notes

26

(1)

Guidelines for Walking and Jogging

27

(20)

Regular and Consistent Participation

27

(1)

The Medical Exam

27

(1)

Achieving Objectives

27

(1)

Warming Up

27

(5)

Principles of Exercise

32

(5)

Cooling Down After Exercise

37

(1)

Walking for Health and Fitness

38

(6)

Jogging for Health and Fitness

44

(5)

Summary

49

(1)

Notes

50

Physiological Adaptations to Walking and Jogging

47

(28)

Acute Adaptations - Temporary Effects

52

(6)

Chronic Adaptations - Training Effects

58

(4)

Deconditioning - Losing the Training Effect

62

(1)

Walking/Jogging in Various Climatic Conditions

62

(6)

Assessing Cardiorespiratory Endurance

68

(5)

Summary

73

(1)

Notes

74

(1)

Reducing the Risk of Cardiovascular Disease Through Exercise

75

(14)

Cardiovascular Diseases

75

(1)

Risk Factors for Heart Disease

76

(11)

Summary

87

(1)

Notes

88

(1)

Reducing the Risk for Chronic Diseases

89

(12)

Cancer

89

(3)

Osteoporosis

92

(1)

Osteoarthritis

93

(1)

Asthma

94

(1)

Stress

95

(3)

Summary

98

(1)

Notes

99

(2)

Nutrition for Active People

101

(30)

Basic Nutrition

102

(13)

The Reduction Equation: Exercise + Sensible Eating = Fat Control

115

(7)

Weight Gain for Underweight People

122

(1)

Measuring Overweight

122

(1)

Measuring Body Composition

123

(6)

Summary

129

(1)

Notes

130

(1)

Prevention and Treatment of Walking and Jogging Injuries

131

(8)

Principles of Injury Prevention

131

(1)

Treating Common Injuries

132

(5)

Summary

137

(1)

Notes

138

(1)

Appendix: World Wide Web Site Resources

139

(2)

Glossary

141

(4)

Index

145

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Jogging and Walking for Health and Fitness

Summary

Table of Contents

Supplemental Materials