Prevention's Complete Book of Walking: Everything You Need to Know to Walk Your Way to Better Health
Author: Maggie Spilner
"There are few people who have done more for walking, or who know more about walking, than Maggie Spilner.... This is truly a walking encyclopedia for the new millennium."--From the foreword by Elaine Ward, founder and director of the North American Racewalking Foundation
From the walking editor of America's number one healthy living magazine comes the definitive guide to America's number one fitness activity: walking.
Join Prevention's Maggie Spilner as she introduces you to the tools and techniques that can help you get more from your walking routine. You'll go farther and faster, with greater comfort and less risk of injury.
Prevention's Complete Book of Walking features:
*Three workout plans to help you walk off extra pounds (page 97) *Step-by-step instructions for finding perfect-fitting shoes (page 47) *Yoga poses that support an efficient, fluid stride (page 131) *A buyer's guide for choosing the best treadmill (page 60) *A complete program to train for a 5-K event (page 151)
Prevention's Complete Book of Walking also features the 6-week Dynamic Walking program developed by Suki Munsell, Ph.D. You'll learn to move your body with grace, control, and power, so you'll get even greater benefit from your walking routine.
Table of Contents:
| Acknowledgments | vi | |
| Foreword | vii | |
| Introduction | ix | |
| A Walker's Attitude | xi | |
| Part 1 | On the Road to Better Health | |
| 1. | Walking Is Powerful Medicine | 3 |
| 2. | The Secret of a Healthy Heart | 8 |
| 3. | The Best Defense against Diabetes | 18 |
| 4. | A Surprising Rx for Arthritis | 24 |
| 5. | Good News for Bad Backs | 28 |
| 6. | A Step Ahead of Stress | 35 |
| 7. | The Pioneering Pros of Walking | 42 |
| Part 2 | Are You Ready to Walk? | |
| 8. | Shoes: The Facts about Fit | 47 |
| 9. | Getting All Geared Up | 56 |
| 10. | Finding the Best Place and the Best Time | 65 |
| 11. | Pairing Up for Exercise Success | 73 |
| Part 3 | Walk in any Weather | |
| 12. | Keep Your Cool in the Heat | 81 |
| 13. | Winterize Your Walking Program | 85 |
| 14. | Exercising with Allergies | 91 |
| Part 4 | Walk Off Your Weight | |
| 15. | Pick Your Personal Shape-Up Plan | 97 |
| 16. | What's the Speed for Slimming Down? | 104 |
| 17. | Great Gadgets for Boosting Your Burn | 109 |
| 18. | A Walker's Guide to Eating for Weight Loss | 113 |
| 19. | They're Lean and Loving It | 119 |
| Part 5 | Strength Training for Walkers | |
| 20. | A Routine for the Road | 127 |
| 21. | A Yoga Program for Walkers | 131 |
| 22. | Training for the Trails | 139 |
| 23. | Pamper Yourself with a Personal Trainer | 142 |
| Part 6 | Games Walkers Play | |
| 24. | 8 Weeks to Your First 5-K | 151 |
| 25. | Marathons: Teaming Up for 26.2 | 158 |
| 26. | Volkswalk: Everyone's a Winner | 165 |
| 27. | Portland to Coast Relay: An Event like No Other | 169 |
| 28. | Walking the Wanderwegs | 172 |
| 29. | Presidential Walking Award: Hoofing It for Honors | 176 |
| Part 7 | The Spirit in Walking | |
| 30. | Slow Down to the Speed of Walking | 181 |
| 31. | Sky Walking: A New View of the World | 184 |
| 32. | Labyrinth Walking: A Path to Inner Peace | 187 |
| 33. | Welcome to Your Creative Zone | 191 |
| 34. | Reconnect with the Natural World | 195 |
| 35. | On Foot and on Faith: The Story of Peace Pilgrim | 200 |
| Part 8 | Getting Started with Dynamic Walking | |
| Introduction | 207 | |
| 36. | A New Way of Walking | 209 |
| 37. | 6 Weeks to Dynamic Walking | 214 |
| 38. | The Dynamic Body Exercises | 240 |
| 39. | Your Dynamic Walking Routine | 257 |
| Part 9 | Everything Else You Need to Know | |
| 40. | Common Questions about Walking | 267 |
| Epilogue: What I Would Have Missed | 277 | |
| Prevention Walking Club | 280 | |
| Photo Credits | 281 | |
| Index | 282 |
New interesting textbook: An Introduction to Economic Dynamics or Case Studies in Organizational Communication
Qigong: Essence of the Healing Dance
Author: Gari Garripoli
Qigong (pronounced "chee-gong") is an ancient Chinese health-care modality that has fascinated people throughout the millennia. Based on the fundamental principles of traditional Chinese medicine, Qigong is a system that teaches us to understand Qi, our bioelectric life force, and use it to heal ourselves and others. Qigong: Essence of the Healing Dance will give readers some of the basics of the outward "exercises" that are normally associated with the practice of Qigong, as well as detailing movements from such systems as Wuji Qigong, Bagua Xun Dao Gong and Shaolin Qigong. More than merely outlining these practices, this book will take readers on a journey of exploration into the essence of this fascinating, though little understood, healing practice.
Masters from around the world-such as the ninety-two-year-old Duan Zhi Liang of Beijing, Canadian healer Effie Poy Yew Chow and American Jerry Johnson-contribute their personal insights into the wonders of Qigong. People from various walks of life, all of whom have achieved healing as a result of practicing Qigong, share their powerful experiences. Author Garri Garripoli, himself a practitioner of Qigong for the past twenty years, renders the book fascinating yet easy-to-read. He expertly guides readers on this once-in-a-lifetime journey, inspiring them to look deeper into healing in order to discover how to move beyond the standards and limitations of Western medicine.
Qigong: Essence of the Healing Dance shows readers that we all carry within ourselves the ability to heal, and encourages them to tap into that innate gift and dance their own dance of life. Readers are sure to find thisbook fascinating, even life changing. It is a must-read for anyone intrigued by the mystique of ancient Eastern healing arts or seeking a daily practice that promotes and maintains full-body well-being.
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