Body Mechanics: Beginner's Guide to Fitness
By Mark Hailey
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About this ebook
Body Mechanics - Beginner's Guide to Fitness covers the importance of making a commitment to exercise. How to keep up your motivation, and develop a fitness program that is right for you. Understanding the importance of weight and cardio training to get the maximum benefits of both.
Mark Hailey
Mark R. Hailey is an ACE certified personal trainer and fitness writer. He has achievement certificates in strength training, fitness program training, sports nutrition, practical nutrition, and diet, Sports Nutrition, exercise, and fitness.Mark has written magazine articles on the subject of health and fitness, and has contributed to articles about fitness for USA Today and Fitness Magazine.In addition to his work in fitness, Mark is also a 3 time Emmy nominated television designer and producer.Body Mechanics –– Beginner’s Guide to Fitness is his second book.Mark lives in Annapolis, Maryland.
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Body Mechanics - Mark Hailey
Body Mechanics
Beginner’s Guide to Fitness
Mark R. Hailey
Smashwords Edition
Body Mechanics – Beginner’s Guide to Fitness
Copyright 2009 © Mark R. Hailey
The Body Mechanics logo is a registered trademark of Mark R. Hailey
All rights reserved.
No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrievable system without permission in writing from the publisher.
Smashwords Edition, License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
Published by: Visionary Magic Design, Inc. at Smashwords
P.O. Box 4691 Annapolis, Maryland 21403
Website: www.bodymech.com
E-mail: info@bodymech.com
ISBN 978-0-9664957-2-0
Disclaimer:
All efforts have been made to make this publication as accurate as possible, but no warranty is implied. The information provided is on an as is
basis. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss, personal injury, or damage arising from the information contained in this publication. This also includes any products advertised in or associated with this book, or the Body Mechanics logo.
This publication is an expansion on Body Mechanics: Complete Fitness Journal & Guide. Keeping the core information from the original publication, updating information; and expanding the working out section to include instructions on how to perform a variety of exercises for the various muscle groups.
Before you begin any fitness program consult your physician.
Contents
Intro
Getting Started
The Human Body
Making the Commitment
The First Month
Your Medical History
Time Management
When to Work, and Work out
Know Thy Self
Motivation
Appearance
Basal Metabolic Rate (BMR)
Looking Back
Results
Back in the Day
Weight Loss
Tone, Firm, and Build Up
Energy
Medical History
Tips & Info
Measuring Up
Your Figure’s Figures
Percentage of Body Fat
Working Out
Weight Training
Fitness Guidelines
Circuit Training
Toning and Firming
Strength Training
Body Building
Muscle Alchemy vs. Muscle Science
Charting Your Progress
Fitness Journal
Photo Op
Designing a Fitness Program
How much weight to lift?
Muscles of the Body
Workout Routines
Legs
Leg Workouts
Back & Shoulders
Back
Back Workouts
Shoulders
Shoulder Workouts
Chest & Abdominals
Chest
Chest Workouts
Abdominals
Abdominal Workouts
Arms
Biceps Workouts
Triceps Workouts
Forearm Workouts
Cardiovascular
Target Heart Rate Zone
Cardiovascular Workouts
The New You Review
Gym Lingo
Intro
For many people, the thought of getting into shape –– or just the act of exercising for that matter –– is like throwing a speeding locomotive into reverse. An enormous amount of energy has to come to a loud, grinding halt in a short period of time, and then slowly begin to move in the opposite direction.
The image you see in the mirror may not necessarily be one that you are comfortable with. Not only does the image reflect your physical state, it also reflects a certain lifestyle. A lifestyle, like our speeding train, which needs to be brought under control. It is that reflected image, more than anything, which has led you to put your hand on the train’s brake.
Getting into shape, biologically, is a relatively easy process; the hard part, more often than not, is simply getting started. Being physically fit takes commitment, discipline, concentration, and an overall desire to succeed. As creatures of habit, we often take the easiest path. Unfortunately, the human body is not prepared for such an easy journey, no matter how desirable we believe the path to be. Evolution has twisted and turned our physiology into a being that actually thrives on confronting hardship.
Once you begin a properly designed workout program you will be guaranteed results. Being fit is literally written into your DNA. Genetically we are designed to respond positively to a harsh environment, and we duplicate that environment with exercise.
Through resistance training, muscles become stronger with greater mass and better definition. Through cardiovascular training, the heart itself becomes stronger, pumping more blood through the body with less effort, thus helping to fuel active muscles with the body's fat reserves.
You should begin a fitness program by setting goals, then learning about and determining which exercise routines will work best for you to reach those goals.
With the extraordinarily wide range of fitness equipment available in today's health clubs and fitness retailers, the common denominator is you. Not every piece of equipment or machine is designed for everyone. To keep the commitment, discipline, and concentration aspect of your program going, you need to find what equipment works best for you. Also, indentifying the muscles and what exercise best affects them is one of the ways to succeed in a fitness program.
Over the next several months your body will go through some significant changes. You will be amazed at what can be unlocked within you. As you pull back on your own speeding locomotive’s brake, enjoy charting your progress, analyzing your results, and achieving your personal fitness goals.
Getting Started
The Human Body
The human body is a machine. Like all other machines, without proper care and maintenance, our bodies can show significant signs of wear and neglect over time.
Exercise and proper nutrition help to prevent our machine from the wear and tear that an inactive, sedentary lifestyle plays upon it.
There is nothing magical or mystical about exercise. In this modern society, we have simply replaced, in recreational form, the conditions that once aided the body in its very survival.
Through countless millennia, the human body has needed strong, dense muscles and a strong heart and lung capacity to simply compete with nature and survive in its surroundings. The problem is that our physical evolution has not caught up with our social evolution. In many ways our modern, intelligent, and analytical mind is trapped in the body of a primitive man. Exercise, in its most basic form, conditions the body to perform to its original design.
Making the Commitment
Making the commitment to physical fitness, in many ways, presents