WIXLIB

FitnessFORDUMmIES‰3RDEDITIONby Suzanne Schlosberg and Liz Neporent, M.A.,with Tere Stouffer Drenth

Praise for the first editionsof Fitness For Dummies“Hey who are you guys calling a dummy? When it comes to fitness, likemost male American slugs, I’m actually more of a complete blatheringmoronic idiot. This book will come in handy for those of us who don’tknow a fat gram from Phil Gramm or a donut from a bagel. Now all I needto know is how to look cool and studly in the gym while sweatingprofusely.”—Steve Elling, Raleigh News & Observer“This book is a joy to read — written with wit and style, it comes as a welcome reassurance that both razor-sharp accuracy and first-rate writingcan co-exist in the same package.”—Jonathan Bowden, M.A.C.S.C.S., Senior Faculty, Equinox FitnessTraining Institute and Contributing Editor, Fitnessmagazine“Fitness For Dummies is a smart buy for the exercise enthusiast. It’s thefitness equivalent of carbo-loading.”—Orange County Register“This is one of the most comprehensive, authoritative — and entertaining— fitness books I’ve ever seen.”—Men’s Fitness magazine“No one is more of a dummy when it comes to exercise than I am. Until Iread Fitness For Dummies, I thought taking a book like this off the shelfcounted as a workout. Now I know better. It’s only a warm-up!”—Phil Rosenthal, Columnist, Los Angeles Daily News“The exercise content and evaluations in this book are outstanding. Lizand Suzanne are the ultimate professionals, and Fitness For Dummies willhelp all exercisers maximize their potential.”—Fitness magazine

“Fitness For Dummies is the definitive book for people who would like toachieve a stronger, healthier body.”—Mark Allen, Six-Time Ironman Champion“Suzanne and Liz have created an insider’s guide through the maze of misinformation about fitness. Before you buy an exercise gadget, a gym membership, or a fitness video, read this book!”—Women’s Sports & Fitness magazine“Fitness For Dummies is a real rarity: a fitness book written by fitness writers — two of the best. It’s full of smart, jargon-free, common-sense advicefor anyone who’s interested in fitness. These two are not afraid to tell thetruth. It’s like getting the word from a trusted friend.”—Shape magazine“I am duly impressed with the newest entry into the For Dummies series.From dispelling myths such as how we really burn fat to a comprehensivelook at every choice of equipment on the market today, this bookbecomes a trustworthy, truly helpful guide to getting in shape.”—Diana Nyad, World Record Holder, Longest Swim in History, and TVBroadcaster

FitnessFORDUMmIES‰3RDEDITIONby Suzanne Schlosberg and Liz Neporent, M.A.,with Tere Stouffer Drenth

Fitness For Dummies , 3rd EditionPublished byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.comCopyright 2005 by Wiley Publishing, Inc., Indianapolis, IndianaPublished simultaneously in CanadaNo part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or byany means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permittedunder Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the CopyrightClearance Center, 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax 978-646-8600. Requests to thePublisher for permission should be addressed to the Legal Department, Wiley Publishing, Inc., 10475Crosspoint Blvd., Indianapolis, IN 46256, 317-572-3447, fax 317-572-4355, e-mail: brandreview@wiley.com.Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for theRest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com and related tradedress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/or its affiliates in the UnitedStates and other countries, and may not be used without written permission. All other trademarks are theproperty of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendormentioned in this book.LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THECONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUTLIMITATION WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES OR PROMOTIONAL MATERIALS. THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR EVERY SITUATION. THIS WORK IS SOLD WITH THEUNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING LEGAL, ACCOUNTING, OROTHER PROFESSIONAL SERVICES. IF PROFESSIONAL ASSISTANCE IS REQUIRED, THE SERVICES OF ACOMPETENT PROFESSIONAL PERSON SHOULD BE SOUGHT. NEITHER THE PUBLISHER NOR THEAUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. THE FACT THAT AN ORGANIZATIONOR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THEINFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAYMAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORKMAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN ITIS READ. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAYNOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSICIANBEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM.For general information on our other products and services, please contact our Customer CareDepartment within the U.S. at 800-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.For technical support, please visit www.wiley.com/techsupport.Wiley also publishes its books in a variety of electronic formats. Some content that appears in print maynot be available in electronic books.Library of Congress Control Number: 2005920303ISBN: 0-7645-7851-0Manufactured in the United States of America10 9 8 7 6 5 4 3 2 13B/RV/QT/QV/IN

About the AuthorsSuzanne Schlosberg is a magazine writer known for her humorous approachto health and fitness. She is a contributing editor to Shape and Health magazines and coauthor of Weight Training For Dummies and Kathy Smith’s FitnessMakeover. She is also the author of The Ultimate Workout Log, Second Edition,and an instructor in UCLA Extension’s Certificate in Journalism Program.Suzanne writes frequently about her fitness adventures — from her failedtryout for The American Gladiators to her record-setting victory in Nevada’sGreat American Sack Race, a quadrennial event in which competitors run 5miles while carrying a 50-pound sack of chicken feed on their shoulders.Suzanne also has chronicled her two bicycle treks across the United States.She never travels without her weight-lifting gloves and has put them to gooduse at gyms in Zimbabwe, Morocco, Guam, and the Micronesian island of Yap.A Los Angeles native, Suzanne refuses to walk anywhere, including theStarbucks 0.4 miles from her house — to which she commutes daily in her SUV.Liz Neporent is a certified trainer and president of Plus One HealthManagement, a fitness consulting company in New York City. Her job is tomake sure the members of more than a dozen fitness centers in hotels andcorporations throughout New York are happy, motivated, and exercising on aregular basis.Liz holds a master’s degree in exercise physiology and is certified by theAmerican Council on Exercise, the American College of Sports Medicine, theNational Strength and Conditioning Association, and the National Academy ofSports Medicine. She is coauthor of Abs of Steel, Buns of Steel: Total BodyWorkout, and Weight Training For Dummies. She also wrote Fitness Walking ForDummies. Additionally, she is the Gear Editor for Shape magazine and a regular contributor to The New York Times. She appears regularly on TV and radioas an authority on fitness and exercise.Liz is an avid runner and has competed in more than two dozen marathonsand ultra-marathons. She’s also a devoted sports climber, walker, hiker, andweight trainer. She lives in New York City with her husband, Jay Shafran, andher greyhound, Zoomer.Tere Stouffer Drenth is a fitness writer and retired professional runner whonow spends her days hiking, walking, and snowshoeing with her workoutpartner, a chocolate Lab named Maxine. She is the author of MarathonTraining For Dummies and coauthor of Fit Pregnancy For Dummies.

Authors’ AcknowledgmentsThe authors are indebted to Mitchel Gray, our photographer, and all themodels depicted throughout this book: Nancy Ngai, Shel Bibbey, Terry Certain,Aja Certain, Annemarie Scarammucia, Melody Fadness, Yvonne Mitchell, ChrisStothard, Stacy Collins, Val Towne, James Jankiewicz, Jay Shafran, DorisShafran, Melissa Saxon, Patty Buttenheim, Sunshine Hopkins, and Jane Scott.Thanks, also, to our agent, Felicia Eth, for staying on the ball. At Wiley, we’dalso like to thank Acquisitions Editor Tracy Boggier, whose vision guided thisproject, and Project Editor Elizabeth Kuball, who managed our book projectwith grace, humor, and exceptional skill. Technical Editor Randall Broderdorfadded tremendous value to the book with his spot-on recommendations andadditions.From Suzanne:I’m grateful for input from Sarah Bowen Shea, Mary Duffy, Daryn Eller, DanielHernandez, Jim Kraft, John Lehr, Wendy Niemi Kremer, Jennifer Schlosberg,and Dana Sullivan. Nancy Gottesman performed her usual function of allowing me to kvetch whenever I felt like it.Special thanks to my family — particularly my parents, my grandparents, andmy sister — for understanding my absence from various events while I workedto meet my deadline. And thanks Mom, Dad, Espy, Jen, and John for helpingme move in the middle of all of this!Finally, I couldn’t have a better coauthor than Liz Neporent, a good friend, agreat wit, and the supreme maven of all things fitness.From Liz:Many thanks to my Plus One partners, Jay Shafran, Mike Motta, and Bill Horne.Thanks also to the entire Plus One staff, with special gratitude to Grace DeSimone, Holly Byrne, Baze Amiri, Lemont Platt, Bob Welter, Jamie Macdonald,and Tom Maraday. And, as always, I’m grateful to the individual site managersfor making my job so easy and giving me the time to do all my extracurricularprojects: John Buzzerio, Shel Bibbey, Kathleen Troy, Jason Ferrara, TerryCertain, Nancy Ngai, Nancy Belli, Mary Franz, Laura Girodano, Tom McCann,and Carrie Wujick.

To my parents, sister, brothers, nieces, nephews, and all of my in-laws:Thanks for your encouragement. Ditto to my good friends Patty Buttenheim,Gina Allchin, Norman Zinker, and Mary Duffy. I also appreciate Frank Tirelli,Lucy McGovern, Pam DiPietro, and David Wildstein for helping out with organization and proofreading.A very special thanks to my husband, Jay Shafran, who is without a doubt themost supportive person on the face of the earth. And a very special thankyou to my coauthor Suzanne Schlosberg. It is always fun, entertaining, andenlightening to work with you.