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Jim Nightingale, Your Personal Trainer: How to Exercise Safely and Successfully

by Jim Nightingale

275 pages; Coil with fold-over flap; illustrated; catalogue #04-0338; ISBN 1-4120-2510-9; US$31.60, C$39.95, EUR26.00, £18.02

A fitness book that brings it all together: the "how" and "why" of every component of a safe and successful fitness program, how to get started and stick with it.

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about the book      about the author      excerpts      catalogue info

About the Book Here, at last, is a fitness book that brings it all together. Within the covers of one book, Jim Nightingale explains the "how" and "why" of all the components of a successful fitness program: stretching, cardio and aerobics, core strengthening, strength training, nutrition, motivation, and clarity about fitness aims and goals. In an entertaining and down-to-earth style, sprinkled with personal examples that engage the heart as well as the mind, Jim speaks to those who want to get fit and don't know where to start, or who have tried the diets, the shaping routines, the instant fitness programs that don't deliver. There's compassion, understanding, and inspiration for those who have seen temporary gains fade away and old habits reassert themselves. Jim also provides insights and new ideas for those who are successful with their programs and are looking for something more. You will gain insight into your own experiences and motivations through Jim's stories and examples. You'll sympathize with the skinny kid who wanted to build up his physique a little, walked into a gym, and was so intimidated by all those big guys strutting around that he (very coolly) walked out again. You'll smile at his triumphant return to the gym a year later, and will know that you, too, can make the changes you want in your fitness, your health, and your body. Jim Nightingale, Your Personal Trainer will help you do just that, safely and successfully. WHAT PEOPLE ARE SAYING ABOUT THIS BOOK Review by Linda Furrow, former RMT BC Massage Practitioner, Summer 2004 If you have ever wondered whether you or your clients could benefit from having a personal trainer, here is the answer! Jim Nightingale, Your Personal Trainer provides a wealth of information on all aspects of a successful fitness program. It is accessible to the layman (your client who has never exercised, and doesn't know a biceps from a bicycle) and at the same time will be a valuable resource for Massage Therapists who would like to offer their clients more in the way of therapeutic exercise and stretching, or general fitness and self-care advice. I cannot imagine anyone, from layman to fitness professional to bodybuilder, who would not learn something valuable from reading this book, and want to keep it to refer back to again and again. It's never boring: flashes of humor catch you at unexpected moments. It's the perfect answer to all those excuses that really boil down to, "It probably won't work, not for me, so why try??" Jim Nightingale, Your Personal Trainer clearly says, "It can work! Here's how!" Written by Kevin Mitchell, Sports Editor The MorningStar, Vernon, BC, Canada. Fitness Book keeps it easy for training Well-organized chapters, detailed table of contents, and a great index make it an easy-to-use reference volume. This information will always be relevant. It's not just something that is cool right now. Anybody who goes to a gym for any reason will find something in here that will help them. This book is for people who tried exercises and didn't learn properly and quit.

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About the Author Jim Nightingale is a Certified Personal Trainer with specialty recognition in post-injury fitness and pre/postnatal exercise, a Lifestyles and Weight Management Consultant, and a Registered Massage Therapist. He has a private gym and a massage therapy practice in Vernon, British Columbia, Canada. Jim's own personal story is an inspiration to those who know him, and the inspiration for this book as well. After suffering ten years of pain and restriction and frequent re-injuries in the aftermath of a motorcycle accident, Jim became aware that there was something he could do to help himself. Then began his process of learning about fitness and self care. From stretching to rehabilitation to strength training to nutrition, Jim pursued his goal: "I was bound and determined to live pain free." He never stopped learning, and along the way he developed a passion for helping others. "I learned, slowly, how to take care of myself," he writes. "It took me years, lots of wasted time, and some painful mistakes. There is no need for that! I want to make it easier for you." Jim is uniquely qualified to offer this information. His own journey to health and fitness led him to certification as an aerobics instructor, weight training instructor, personal trainer, emergency medical technician, massage therapist, and lifestyles and weight management consultant. He has been helping people to better health and fitness since 1988. All the information in this book comes from his own personal experience, and that of his clients.

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Excerpts

TABLE OF CONTENTS

PROLOGUE

CHAPTER 1: STARTING A PROGRAM

Picking A Personal Trainer
Components of a Fitness/Exercise Program
What to Wear & Accessories
Ten Worst Mistakes Seen in a Gym

CHAPTER 2: SAFETY AND SELF-CARE

Before You Start an Exercise Program
Taking Care of Your Body
Common Injuries
First Aid and Treatment of Injuries
Over-the-Counter Medications
Existing Health Conditions
Prescription Medications
Steroids

CHAPTER 3: NUTRITION AND WEIGHT MANAGEMENT

The Good Mixed Diet Myth
Healthy Diet versus Dieting
Different Strokes for Different Folks
Nutrition
Body Composition and Health Risks
Technical Details: Body Composition
Estimating Percentage of Body Fat
Body Mass Index
Ideal Weight, Target Weight

CHAPTER 4: STRETCHING

Range of Motion
How to Stretch: Active Static Stretching
Stretches
Upper Body Stretches
Lower Body Stretches
A Word of Caution
Technical Details: Anatomy & Physiology of Stretching

CHAPTER 5: WARM-UP/CARDIO/AEROBICS

How to Warm Up
The F.I.T.T. Principle
Target Heart Rate Zone
Tips for Using Cardio Equipment
Technical Details: Physiology of Warming up
Covert Bailey's 12 minutes
Aerobic versus Anaerobic Exercise

CHAPTER 6: ABDOMINALS

The Crunch Is Not A Sit-Up
Crunches
Reps and Sets
Machines
Abdominal Exercises for Obliques
Hip Flexor Exercises
Contraindicated Abdominal Exercises
Technical Details: Anatomy and Physiology

CHAPTER 7: WEIGHT TRAINING

What's Your Goal?
Strengthening, Conditioning and Toning
Endurance Training (Stamina)
Mass (Bodybuilding)
Methods of Training
Mechanics of Training
Barbells vs. Dumbbells vs. Machines
Recording Your Workout
Weight Training
Good Form
Warm-up
Routines (Exercise Programs)
Equipment Safety
Exercises
Upper Body: Pushing Movements
Upper Body: Pulling Movements
Lower Body (Legs)
Technical Details: Anatomy and Physiology
How Muscles Work
Muscle Fibers: Slow and Fast-Twitch
Body Type and Weight Training
Gender Differences

INDEX

Chapter 1: Starting a Program

Starting an exercise program is about change. Change, or even the thought of change, can stir all kinds of emotions, usually uncomfortable emotions. But when the reasons to change become stronger than the excuses, then you are motivated, and change will happen.

I can remember the moment things changed for me. I was 36. I had been in a motorcycle accident ten years earlier in which I received a concussion, fractured both my wrists, dislocated my right shoulder, injured my neck and low back, dislocated both kneecaps and sprained my right ankle. I had re-injured my back twice, and the ankle once. I was a mess, and had no idea that things could be any different.

I remember sitting on the couch (with my usual aches and pains) watching TV. Steve Podborski, the Canadian downhill speed skier, was competing. Something went wrong and he fell. He looked like an airplane propeller spinning and tumbling down that hill. As I recall, it was his knee that suffered most of the trauma.

Well, a few weeks later, I'm still sitting on the couch watching TV, and who do I see, skiing down another hill, but Steve Podborski! I'm thinking to myself, "Who's his doctor?!" That was my first hint there was something called "Sports Medicine."

Many years later I wrote to thank Steve for the inspiration that got me going. He wrote back, "Having the knowledge is a little different from doing something about it. You did something about it! You did all of the work yourself and deserve all the credit." The same principle applies here. I can give you the information that you need, and to some extent provide inspiration; the rest is up to you.

Chapter 2: Safety and Self-Care

Safety and self-care is about two things, prevention and cure. What would you rather do, make the effort to understand how to prevent injury, be aware of what your body is trying to tell you and take care of yourself, or spend your time and money on first aid, rehab and medications?

Your body gets stronger by being stressed, challenged. You have to push it beyond its normal comfort zone in order to stimulate the growth, the change, the adaptation. But you need to do that safely, challenging without injuring, stressing without over-straining. And you also have to give it the time, materials, and support to recover, adapt, and grow stronger. That means time off between heavy workouts, adequate sleep, and good nutrition.

Start slowly, and work within your limitations.

PERSONAL TRAINER

When you go to a doctor, you are putting the future of your well-being, your quality of life, in his hands. On the initial visit you will most likely fill out a personal history, and he usually asks you some question regarding your past history and what's happening with you now. A personal trainer should be no different.

Chapter 3: Nutrition and Weight Management

Good nutrition is for everyone, not just those who want to lose weight. Nutrition is a big part of any fitness program. It's about eating right, doing the best you can with your diet, and then supplementing wisely. Weight management is not just dieting or lifting weights or aerobic activity. It should really include all three. This chapter discusses how to lose weight (burn fat), how to gain weight (add muscle), and how you can burn fat and add muscle at the same time!

HEALTHY DIET VERSUS DIETING

There is only one diet that works. That is a healthy, nutritionally balanced diet, every day, day in and day out. Could our diets be improved? You bet they could. Everyone can learn more about nutrition, be more aware of where their diet falls short, and work to improve it. Does that mean going on a diet? No way!!

Chapter 4: Stretching

I observe people every day in the gym. Actually, that is where I get most of my thoughts for this book. One thing I see day in and day out is, people don't stretch! Or to be more correct, this is what I don't see. I personally believe that if you think there is not enough time today to exercise, or you only have time to do one thing for yourself today, be it at home, in the gym, or even at work when no one is looking, the one most important thing you can do is S-T-R-E-T-C-H !!!!!!!!!!!!!!

ACTIVE STATIC STRETCHING

I will be talking about active static stretching in the rest of this chapter. An active stretch is when you are responsible for the movement on your own. A static stretch is where you move into the stretch, relax into it and hold the stretch for 30 seconds or more, and then come out of the stretch. The basic rules for active static stretching are:

1. Find a stable, comfortable position for the stretch.
2. Move into the stretch slowly and with control.
3. Relax into the stretch and hold it for 30 seconds or more. Keep breathing.
4. Exhale as you come out of the stretch slowly, and with control.
5. Wait 5-10 seconds, then repeat the stretch.

NECK STRETCHES

Neck stretches can be done seated, standing, or even lying down. I usually recommend that people do them in the shower initially, otherwise everyone thinks they don't have time to do stretches. Most people take showers in the morning and that makes it a perfect time to stretch. While that nice warm water is beating down on the side of your neck, tilt your head away from the water and hold this position for 30 seconds. If you are too quick in your counting, try taking five long, slow, deep breaths. That's pretty close to 30 seconds, and the slow breathing relaxes you even more.

Flexion

Fig. 4-2. I call this one, "The Slouch!" Seated or standing, drop your head forward, allowing your upper body to slouch while letting your arms hang freely by your sides. Let your shoulders drop, like you were holding two buckets of sand.

Hold for 30 seconds, then slowly sit up straight, returning to your starting position.

Wait five to ten seconds and do it again.

Chapter 5: Warm-Up/Cardio/Aerobics

The warm-up, cardiovascular exercise, and aerobics all use the same type of movements, activities and equipment; what is different is the goals, and therefore the duration and intensity of the activity. A warm-up is relatively slow and gentle, maybe 5 to 10 minutes, to prepare your body for more intense exercise. Cardio and aerobics are closely related; the activity is more vigorous; the goal is to elevate your heart rate and deepen your breathing and keep it there for 20 minutes or more. Cardio focuses on conditioning the heart and circulatory system, lungs and respiratory system, by exercising at a increased heart rate (above aerobic heart rates) and pushes the duration from 10 to 40 minutes depending on your level of conditioning. Aerobics focuses on accessing fat stores and burning fat for fuel by exercising at a lower heart rate that you can sustain for long periods of time in order to metabolize more fat into the system for fuel: 20 to 40 minutes and more.

Chapter 6: Abdominals

When people say they are interested in flattening their stomach, or getting rid of their "beer belly," what they really mean (anatomically speaking) is toning up or flattening the abdominal area of the body. ...

Crunches

Everyone knows how to do a crunch, right? Wrong!

From what I've seen, most people think: lie on your back, maybe on an angled surface with the feet higher than your head, put your feet under something to hold you down, maybe your legs are straight or maybe your legs are bent. Then fling your upper body up, or sit up, or move your head toward your knees, or lift up your head and shoulders by pulling on your neck until you turn red in the face. Do this as fast as you can till you're done. Wrong!

BEGINNER'S CRUNCH

If in the past you haven't been able to do a crunch or if you find the Basic Crunch (see below) difficult, start with the Beginner's Crunch. The arms-at-your-sides position is good for beginners because you are lifting only the weight of your head and shoulders, not your arms.

Fig. 6-4. Exhale as you slide your hands forward and lift only your head and shoulders off the floor. After you have raised your head and shoulders, hold that contraction for about five seconds, then inhale as you return to the starting position. Let your muscles relax for three to five seconds before repeating. Do as many of these as possible with good form and no discomfort.

Chapter 7: Weight Training

What is Weight Training? The simple answer is, exercising and strengthening your body by training with weights. ...

Any time you start or participate in a lifting program, if you do it properly, you will get stronger and your body will become conditioned. Conditioned means the body's ability to respond more efficiently and therefore more effectively to the demands you put on it. To challenge your body to increase that level of strength or conditioning is usually done by increasing the number of reps, sets, weight, or all three. No matter where you start, you have no where to go but up. The opposite is true when you stop. ...

GOOD FORM

It's not how much weight you can lift, it's how you lift it! Good form is what makes any exercise effective and safe. As you do your exercises, focus on the form of each and every repetition, not on getting through the exercise and on to the next. ...

Seated Cable Row

This is a compound exercise that works your arms (biceps, triceps, posterior deltoids and forearm flexors), back (erector spinae group, lats, rhomboids, middle and lower trapezius), and to some extent legs and abs.

The way I do a cable row is actually a four-part movement. Some people do just a two-part movement. Both are correct, depending on what you are trying to accomplish and the health of your lower back.

Four-part movement.

1. Figure7-26a Sit with a slight bend in the knees (never fully straighten your knees; this protects your low back.) Grasp the handle and, keeping your arms straight in front of you, slide your butt as far back as possible. This should leave you in a bent forward position.	2. Fig. 7-26b Start exhaling. Lean back, keeping your back straight, until your back is just beyond vertical, your arms still straight in front of you. Stabilize yourself in this position. This protects your lower back.	3. Fig. 7-26c Continuing to exhale, pull the handle to your navel area. Concentrate on pulling your shoulders back and thrusting your chest forward and slightly up. Try to touch your shoulder blades together.	4. Fig.7-26d Inhale as you straighten your arms completely.	5. Fig. 7-26e Continuing to inhale, lean forward from the hips and return to the starting position with control. Do not let the plates touch. Repeat movements 1 to 4.

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Catalogue Information

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