Cover image for Your personal trainer
Title:
Your personal trainer
Author:
Brooks, Douglas, 1957-
Personal Author:
Publication Information:
Champaign, IL : Human Kinetics, [1999]

©1999
Physical Description:
ix, 253 pages : illustrations ; 28 cm
General Note:
Includes index.
Language:
English
ISBN:
9780880118613
Format :
Book

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Summary

Summary


Are you struggling to develop an exercise program? Having trouble sticking with your current program? Dissatisfied with the results you're seeing-or not seeing? Your Personal Trainer gives you customized, expert training advice that will help you get the results you want. And it does so at a fraction of the cost of hiring your own trainer!

Douglas Brooks-one of the top personal trainers in the United States-shares his no-nonsense, results-oriented approach to training. He offers no quick fixes, but what he does offer are proven effective exercise programs and techniques similar to those he prescribes to his clients every day.

Your Personal Trainer provides individually tailored programs, structured workouts, and planned training cycles, all featuring the latest exercise information available to help you achieve your fitness goals. Here's just a sampling of the many features you'll find:

- Guidelines for scheduling your workouts
- Recommended stretches and strength exercises
- Interval training models
- Warm-up and cool-down techniques
- Advice on cross-training
- Nutrition tips
- Hints for building in rest and recovery
- Self-tests for tracking your progress

Through it all, Brooks will keep you motivated and make your exercise program fun, not drudgery. Regardless of your fitness level, the time-tested techniques in Your Personal Trainer will give you a training advantage and empower you to take control of your fitness and health.

If you're a personal trainer, you too can use Your Personal Trainer to better serve your clients. You'll find state-of-the-art advice on how to build a training regimen around your clients' specific needs, limitations, and goals. Plus, you'll learn Brooks' techniques for motivating clients.


Author Notes

"


Known as the ""trainer's trainer,"" Douglas Brooks is one of the premier personal trainers in the United States. He's widely recognized through his numerous appearances on home shopping networks, infomercials, the Cable Health Club Network, and fitness videos. An ACE-certified personal trainer since 1983, Brooks is also the fitness training director at Snowcreek Resort and Athletic Club and the co-owner of Moves International, a provider of educational resources, continuing education, and live workshops for fitness professionals.

Brooks has also authored Going Solo: The Art of Personal Training -a landmark publication written during personal training's infancy-and Program Design for Personal Trainers: Bridging Theory Into Application , as well as numerous educational manuals. He is active in many professional organizations, including IDEA-The Health and Fitness Source, the International Sports Trainers Association, the American College of Sports Medicine, and the National Strength and Conditioning Association. He also conducts lectures and workshops throughout the United States and internationally on the topics of personal training, strength training, kinesiology, and exercise physiology.

Brooks enjoys fitness activities of all kinds. He is a competitive tennis player, marathoner, Ironman triathlete, alpine and nordic skier, in-line skater, rock climber, and mountaineer. He holds a master's degree in exercise physiology from Central Michigan University. Brooks, his wife, Candice, and their two sons live in Mammoth Lakes, California.

"


Table of Contents

Prefacep. vii
Acknowledgmentsp. ix
Part I Your Training Essentials
Chapter 1 Self-Test Your Fitness Levelp. 2
Where You've Beenp. 3
Where You Arep. 3
Body Compositionp. 5
Strength Testingp. 12
Cardiovascular Endurance Testingp. 17
Posture and Flexibilityp. 21
What Do You Do With Your Test Results?p. 24
Chapter 2 Set a Planned Course of Actionp. 28
Are You Training For Health or Fitness?p. 29
Describe and Record Your Goalsp. 29
Balance Your Workoutsp. 33
Schedule Your Workoutsp. 34
Periodization Made Easyp. 34
Reality Checkp. 46
Chapter 3 Target the Right Equipmentp. 48
Working Out at the Gymp. 48
Working Out at Homep. 49
Home Equipment Purchasesp. 51
Equipment Essentials: The Final Wordp. 60
Part II Your Training Components
Chapter 4 Optimize Your Flexibilityp. 66
Benefits of Stretchingp. 67
Anatomy and Types of Stretchp. 69
Brooks's Best Way to Stretchp. 75
When to Stretchp. 79
Brooks's Top 15 Stretches (and How To Do Them)p. 81
Chapter 5 Strengthen Your Heartp. 97
Benefits of Aerobic Trainingp. 99
How the Aerobic System Worksp. 100
Warming Up and Cooling Downp. 103
Training Aerobicallyp. 107
Gauging Your Effortsp. 113
The Top Aerobic Exercisep. 120
Chapter 6 Push Your Anaerobic Limitsp. 122
Benefits of Interval Trainingp. 122
Ins and Outs of Interval Trainingp. 123
Maximizing Fat and Calorie Burningp. 125
Top Interval Training Modelsp. 127
Chapter 7 Lift for Strength and Muscle Definitionp. 134
What Strength Training Is, and Isn'tp. 134
Benefits of Strength Trainingp. 135
Putting Strength Training Myths To Restp. 138
Planning Your Strength Programp. 141
Lifting Techniquep. 146
Brooks's Top 15 Strength Exercises (and How To Do Them)p. 147
Chapter 8 Cross-Train for Variety (and Results!)p. 164
Types of Cross-Trainingp. 165
Getting Started in Cross-Trainingp. 166
Using Cross-Trainingp. 167
Targeted Cross-Trainingp. 168
Sample Cross-Training Planp. 168
Chapter 9 Build in Rest and Recoveryp. 170
Repairing and Building Your Bodyp. 171
Types of Active Recoveryp. 171
Avoiding Overtrainingp. 172
Identifying Overtrainingp. 173
Recovering from Overtrainingp. 175
Knowing When to Quitp. 175
Last Words on Overtrainingp. 177
Chapter 10 Fuel Your Workoutsp. 178
Eating for Exercisep. 178
Computing Your Caloriesp. 179
Knowing What to Eatp. 185
How to Eat Before, During, and After Workoutsp. 189
Monitoring Your Eating Habitsp. 196
Part III Your Training Programs
Chapter 11 Muscle Endurance and Maximum Strengthp. 200
Overview of the Planp. 200
Do High Repetitions Work?p. 204
Designing Strength Programs That Workp. 207
Making the Most of Your Strength Workoutsp. 209
Chapter 12 High-Intensity Strength Trainingp. 210
Breakdown Trainingp. 211
Pyramid Trainingp. 211
Assisted Training or Forced Repsp. 212
Negative Trainingp. 212
Super Slow Trainingp. 212
Super Set Trainingp. 213
The High-Intensity Training Edgep. 214
Chapter 13 Peak to Competep. 215
Team and Individual Anaerobic Sportsp. 216
Sport Conditioning Circuitp. 216
Endurance Sport Trainingp. 222
Chapter 14 Design Your Own Programp. 226
Determining Your Goalsp. 226
Ten Steps to Program Designp. 228
Part IV Your Training Targets
Chapter 15 Track Your Progressp. 234
Reassessing Your Fitness Levelp. 234
Week-at-a-Glance Workout Logp. 237
Calculating Your Percent Improvementp. 238
How to Maintain Your Fitness Gainsp. 240
Regaining Fitnessp. 244
Taking Your Fitness to the Next Levelp. 245
Appendixp. 247
Indexp. 249
About the Authorp. 253

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