Walking : a complete guide for women

✍ Scribed by Jeff Galloway; Barbara Galloway

• Publisher: Meyer & Meyer Sport
• Year: 2011
• Tongue: English
• Leaves: 252
• Edition: 2nd
• Category: Library

✦ Synopsis

A guide to walking for health and fitness provides advice to women on specifically female concerns, reasons to exercise, activity scheduling, burning fat, nutrition, racing, typical problems that arise, clothing, and the older walker.

Content: I could never see myself sweating --
Women-specific exercise issues / Barbara Galloway --
Family and friend issues / Barbara Galloway --
Getting kids or adults into exercise --
No more excuses: destroying most of them --
Heroes: former non-exercisers who inspire us --
What does the research say? --
What happens to us as we get "in shape" --
What do you need to get started? --
A trip to the running store --
Getting hooked on walking --
Your first week: how to begin and continue --
The next few weeks --
The next 21 weeks --
Why does your body want to hold onto fat? --
Why some people burn a lot more fat --
Fat-burning training: for the rest of your life --
The income side of the equation --
Good blood sugar = motivation --
What should I eat? --
Nutrition advice from Nancy Clark --
Walking form and "shuffling" --
Staying injury free --
Your first race --
Stretching --
Strengthening --
Cross-training: getting better as you rest the legs --
Dealing with the heat --
Problems/Solutions --
Injury troubleshooting (as one exerciser to another) --
Mental toughness --
Clothing thermometer --
Fabulously full figured? --
Major differences as you get older --
Products that enhance walking.
Abstract:

This is a book that will take any woman, at any level of fitness into the walking lifestyle. Olympian Jeff Galloway and his wife Barbara have helped more than 200,000 people change their lives in a positive way through their coaching, fitness schools, retreats and training programs. Read more...

✦ Table of Contents

Cover......Page 1
About the Authors......Page 2
Half Title......Page 3
Title Page......Page 5
Copyright......Page 6
Contents......Page 7
1 "I Could Never See Myself Sweating" pg 9......Page 11
Movement of internal organs pg 12......Page 14
Breast issues and bra fitting pg 13......Page 15
Incontinence pg 15......Page 17
Nancy Clark on amenorrhea pg 16......Page 18
Amenorrhea and anorexia pg 17......Page 19
Exercising through pregnancy pg 18......Page 20
Exercising after pregnancy pg 19......Page 21
PMS and menstrual issues pg 20......Page 22
Osteoporosis pg 21......Page 23
Menopause and after… pg 23......Page 25
Nancy Clark on women, weight & menopause pg 26......Page 28
3 Family and Friend Issues, by Barbara Galloway pg 30......Page 32
4 Getting Kids or Adults into Exercise pg 32......Page 34
5 No More Excuses-Destroying Most of Them pg 37......Page 39
6 Heroes: Former Non-Exercisers Who Inspire Us pg 42......Page 44
1) Exercising with cancer pg 44......Page 46
2) Exercise renaissance in her 50s pg 45......Page 47
4) Running with only one foot pg 46......Page 48
5) Fighting breast cancer while helping others pg 47......Page 49
6) Overcoming an eating disorder pg 49......Page 51
7) Sudden loss of a spouse pg 51......Page 53
8) Sudden loss of a child pg 52......Page 54
9) Exercising during cancer treatments pg 53......Page 55
10) Cancer comeback: Boston qualifier pg 54......Page 56
11) Running with lupus pg 55......Page 57
12) Jeff's hero-Kitty's story pg 56......Page 58
7 What Does the Research Say? pg 58......Page 60
8 What Happens to Us as We Get "in Shape" pg 64......Page 66
9 What Do You Need to Get Started? pg 71......Page 73
10 A Trip to the Running Store pg 80......Page 82
11 Getting Hooked on Walking pg 85......Page 87
12 Your First Week - How to Begin and Continue pg 89......Page 91
13 The Next Few Weeks pg 93......Page 95
14 The Next 21 Weeks pg 96......Page 98
15 Why Does Your Body Want to Hold onto Fat? pg 101......Page 103
16 Why Some People Burn a Lot More Fat… pg 108......Page 110
17 Fat-Burning Training: For the Rest of Your Life pg 112......Page 114
18 The Income Side of the Equation pg 115......Page 117
19 Good Blood Sugar = Motivation pg 124......Page 126
Specific Suggestion for Meals And Snacks pg 128......Page 130
The Eating Plan: Meal by Meal pg 133......Page 135
21 Nutrition Advice from Nancy Clark pg 141......Page 143
22 Walking Form and "Shuffling" pg 148......Page 150
23 Staying Injury Free pg 153......Page 155
24 Your First Race pg 158......Page 160
25 Stretching pg 170......Page 172
26 Strengthening pg 173......Page 175
27 Cross-training: Getting Better as You Rest the Legs pg 178......Page 180
28 Dealing with the Heat pg 184......Page 186
Nauseous at the end of walks pg 191......Page 193
Side pain pg 192......Page 194
Blisters & black toenails pg 193......Page 195
I feel great one day…and not the next pg 194......Page 196
Cramps in the muscles pg 196......Page 198
Upset stomach or diarrhea pg 198......Page 200
Headache pg 200......Page 202
The various types of doctors pg 202......Page 204
Quick treatment tips pg 203......Page 205
Exercising while healing pg 205......Page 207
Treatment suggestions-from one exerciser to another pg 206......Page 208
31 Mental Toughness pg 211......Page 213
32 Clothing Thermometer pg 217......Page 219
33 Fabulously Full Figured? pg 219......Page 221
34 Major Differences as You Get Older pg 228......Page 230
35 Products that Enhance Walking pg 232......Page 235
Appendix......Page 241
Brainstorm your Goals pg 240......Page 242
Write down your Goals pg 241......Page 243
Weekly Log Sheet pg 242......Page 244
Index pg 244......Page 246
Photo & Illustration Credits pg 246......Page 248