Download PDF Harvard Medical School Workout Workbook: 9 complete workouts to help you get fit and healthy, by Jonathan F Bean M.D. M.S. M.P.H.
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Harvard Medical School Workout Workbook: 9 complete workouts to help you get fit and healthy, by Jonathan F Bean M.D. M.S. M.P.H.
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The numbers are shocking. Just three out 10 American adults are active enough to stay healthy and fit, and nearly four out of 10 admit they aren t active at all, despite reams of research proving that exercise is a powerful preventive, and sometimes an antidote, for disability and illness. Which side of this divide are you standing on and why? Maybe you re not sure what blend of exercise is best. Or perhaps you know exactly what you need to do, but your workouts have become so humdrum that it s harder than ever to dig up the energy to do them. Do you want to jump-start your sputtering exercise program? Or are you stuck on a plateau and wishing you could kick it up to the next level? This special report is just the ticket. The nine excellent workouts inside will challenge your body and spirit in a variety of ways while warding off boredom. Each workout includes step-by-step instructions and photographs for every exercise. And we ve designed the exercises so that you can tailor each one to your fitness level. Is an exercise too hard? Try the easier option. Too easy? We tell you how to make it more challenging. So go ahead. Set your goals. Check our safety tips. Select one or more workouts you d like to master. And mix it up every month to six weeks to stay motivated. Your body and mind will thank you.
- Sales Rank: #3709426 in Books
- Published on: 2009-01-01
- Number of items: 1
- Binding: Paperback
- 49 pages
About the Author
Jonathan Bean, M.D., M.S., M.P.H., Assistant Professor, Department of Physical Medicine and Rehabilitation, Harvard Medical School; and Master Trainers and Fitness Consultants Josie Gardiner and Joy Prouty.
Most helpful customer reviews
5 of 5 people found the following review helpful.
This workout book is a MUST HAVE !!
By Kathryn Esplin
If you want excellent workout tips to tone various muscle groups, and tips to help you get and stay healthy, this is it.
Only 3 in 10 Americans are physically active enough to stay physically fit. Be one of the 3 in 10 who ARE fit. And if you aren't already fit, it is NEVER TOO LATE TO START.
The Workout Workbook is:
Prepared by the editors of Harvard Health Publications in consultation with Jonathan Bean, M.D., M.S., M.P.H., Assistant Professor, Department of Physical Medicine and Rehabilitation, Harvard Medical School and Master Trainers and Fitness Consultants Josie Gardiner and Joy Prouty.
If you are looking for an all-around book on what to eat, or tips on what kinds of cardio workouts (running, swimming, team sports, dance, aerobics, tennis, track, field and so on) are good for your level of fitness and your lifestyle, you may need additional calorie burning exercises or you may need to do these exercises longer or with greater intensity.
However, if, like most of us, you have limited time each day and limited space options (too hot or too cold, rainy or snowy outside or you don't have access to a health club or gym), these exercises are ones you can do in your home, hotel or office without any problem.
If you are looking to lose 10 to 50 pounds, these exercises will do a superb job of toning the muscles you do have (and will do a little bit toward reducing the amount of fat on top of the muscles) but if you have major poundage to lose, you also need to address that issue.
Muscle does not turn to fat. I hope you know that. Sometimes, it seems that muscle turns to fat, but muscle only becomes firmer with exercise and less firm (less toned) with lack of exercise.
Fat is fat.
Sometimes, people are disappointed with toning exercises because they have not lost much weight or they still cannot fit well into clothes they want to.
You will still look much better with toned muscles (even if you have 10 to 30 pounds to lose) than if you are blobby.
The best idea of all is to combine exercises such as these with excellent nutrition designed to lose fat and cardio exercises designed to burn fat.
Let's take a look at what some of these excellent exercises consist of.
I have tried some new ones here and have relied on many of my old ones, while continuing to run (when it is not too hot) and by going to the gym (when I have time).
I assume you know why exercise is good for you:
It will make you feel better, emotionally and physically, as well as reduce your risk of depression, diabetes, heart disease, stroke and cancer. Seriously. People who exercise vigorously (assuming they also do not smoke cigarettes) and who do not consume much alcohol, who eat a diet full of fresh fruits and vegetables, have a MUCH lower risk of getting the above diseases and medical conditions.
Additional information and tips on living a long, healthy life is found in the Workout Workbook.
Very helpful:
PLANNING WORKSHEET! I use these all the time!
SET YOUR GOALS:
Flexibility exercises such as Pilates (I love flexibility exercises and do these every day)
Resistance exercises (these are great for toning, and I do these every day, too, such as wall push ups). They will make you sore when your other muscles are too tired from running, for example.
Exercises that include a medicine ball, a body bar, resistance bands or tubing, stability ball are excellent, easy to use, and not expensive. These tools make the exercise not only fun but much more effective in achieving your goals.
The routines in the book include photos, as well as basic repetitions (reps), supersets, plus tips on intensity and tempo to gain the maximum benefit.
None of these exercises are difficult, and I say this as someone, who like 99 percent of the population absolutely hates sit ups and crunches.
The other 1 percent are just body building freaks.
I personally do an excellent substitute of crunches at home that involves wrapping my arms around the back of the couch and hanging my butt off the seat cushions and doing leg lifts, bicycles and leg raises.
YOU WILL FEEL SORE JUST WHERE IT COUNTS AND WITH VERY LITTLE EFFORT.
The photos feature both men and women in the routines, some routines are more suited for men, but most can be done by either sex.
It is an absolutely essential book and I recommend it heartily.
1 of 3 people found the following review helpful.
reliable and very helpful advice -- this is what to do!
By Just Me
Contents:
Diving in
Why work your body?
How much time should you spend on exercise?
Getting motivated and setting goals
Slimming down
Carrot or stick?
Setting your goals
Exercise 101
Five components of fitness
Terms to know
The right stuff: Equipment for workouts
Using the routines
Posture, alignment, and angles
Six tips for safe strength training
Measuring gains
Try new trends
Working with a personal trainer
Gym versus home
Avoiding injury
Resources
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