Thomas R. Baechle - Fitness Weight Training

Library of Congress Cataloging-in-Publication Data

Baechle, Thomas R., 1943

Fitness weight training / Thomas R. Baechle, Roger W. Earle. -- Third Edition.

pages cm

Includes index.

1. Weight training. 2. Physical fitness. I. Earle, Roger W., 1967- II. Title.

GV546.B33 2014

613.7'13--dc23

2013049156

ISBN-10: 1-4504-4513-6 (print)

ISBN-13: 978-1-4504-4513-9 (print)

Copyright 2014, 2005 by Thomas Baechle and Roger Earle

Copyright 1995 by Human Kinetics, Inc.

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Fitness Weight Training, Third Edition: pp. 26, 27, and 247-253. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Fitness Weight Training, Third Edition may not reproduce any material.

The web addresses cited in this text were current as of December 2013, unless otherwise noted.

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Associate Art Manager: Alan L. Wilborn

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We thank The Fitness Center in Champaign, Illinois, for assistance in providing the location for the photo shoot for this book.

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E5897

In this section of earlier editions of Fitness Weight Training, we expressed the desire for a book that would make the greatest contribution to helping people experience the enjoyment and benefits of weight training. Since the first edition was published, Fitness Weight Training has sold over 125,000 copies and has been translated into five languages. Writing this third edition provided us with an opportunity to introduce new training options that have the potential to make even greater improvements in the quality of life for those who use this book.

Many times, we have discovered that one of the largest road blocks a person experiences when beginning a weight training program is simply not knowing what type of program to follow. For anyone who sets foot in a fitness facility, high school or college weight room, or even the sporting goods department of a retail store, seeing the many types of machines and equipment can be instantly intimidating. Even if the array of equipment is not overwhelming, figuring out how many sets and repetitions to perform and how much weight to lift can be.

This book will help you break through these barriers by providing you with

• a method that allows you to determine your initial weight training fitness level;
• information and questions to help you set a specific exercise goal;
• photographs and technique guidelines for 63 weight training exercises;
• information that will help in selecting the right equipment to use;
• step-by-step instructions for selecting your exercises and determining how much weight to lift; and
• 75 weight training programs arranged in six progressive workout zones that are geared for three unique exercise goals.

If you are already weight training, this book presents guidelines for cross-training with other types of exercise (like walking, running, biking, or swimming), upgrading your current program (or one found in this book) to improve your performance in sports and recreational activities, and the ultimate task of designing your own program from scratch.

Special people in our lives support us and give us energy, and their love makes completing tasks, such as working on this book, easier. We dedicate this third edition of Fitness Weight Training to those special people:

• Family members: Toms wife, Susie; sons, Todd and Clark; and daughter-in-law, Orenda.
• Rogers wife, Tonya, and daughters Kelsey, Allison, Natalia, and Cassandra.
• Photo shoot models: Amanda Hunter, Richard Hunter, Tiffany Meyer, Kyle Olsen, and Jennifer Rapp
• HK staff: Justin Klug, Amy Stahl, Neil Bernstein, Joyce Brumfield, Jason Allen, Gregg Henness, Kelly Hendren, Nancy Rasmus, and Tara Welsch.

Weight training is taking fitness enthusiasts by storm, and it has even become attractive to thousands who once called themselves couch potatoes. Weight training is an activity that you can accomplish in a short time, yet it can dramatically change how your body looks and feels. Many who weight train will tell you that having a firm body not only feels great but also positively affects how they relate to others. Following a regular program will increase your energy level and improve your productivity at work and in many everyday activities. Additional benefits include improving muscle strength, muscular endurance, neuromuscular (nervemuscle) coordination, and bone density (helping to prevent osteoporosis). Weight training helps to prevent and manage type 2 diabetes and enhance cardiovascular health by lowering blood pressure and having a positive effect on controlling cholesterol and lipoprotein levels.

The latest research suggests that weight training also contributes significantly to quality of life, whatever ones sex or age. In fact, interest in weight training has increased considerably, especially among seniors.