Marilyn L. Bach

Searching for an easy-to-follow total fitness program that can be done anywhere, anytime? Here it is!

A ShapeWalking 'starter kit': with three easy-to-follow workout choices, progress charts, and over 100 photots...All you need to get on and stay on the path to total fitness! Whether our goal is fitness, health, weight loss, or battling osteoporosis, you will find the answers here! ShapeWalking combines fitness walking, resistance-strength training, and safe stretching in one convenient, fun, low-cost routine.

A FitMedia's Best Book choice!-'FitMedia'compiled by Rhoda Fukushima, Saint Paul Pioneer Press, September 7, 1998, Saint Paul, Minnesota

'I would recommend ShapeWalking to any of my patients who want to change their sedentary lifestyles. ShapeWalking is safe, sound, effective, and smart! I should know: I use it, and it works for me!'-Prof. Dr. Dr. mult. J.J. vanRood F.R.C.P.; Leiden University Medical Centre; Leiden, The Netherlands

'I have recommended ShapeWalking to many of my clients, especially for preventing osteoporosis.'-Darlene Kvist, M.S., C.N.S., L.N.; Cofounder of Nutritional Weight and Welless; Saint Paul, Minnesota

'My doctor recommended fitness walking for my osteoporosis, and ShapeWalking was the perfect solution. The program is very easy to understand and perform. I woiuld definitely recommend ShapeWalking to my friends.'-
Avis Wagner, Saint Pauil, Minnesota

Contents

Step 1 Making the decision-is shapewalking for you?
Why is shape walking right for your health and overall fintess?
What does fitness mean to you?
Walking is good for your health!
Walking is easily accessible...and low risk
Fitness walking and weight loss
Fitness walking is different from everyday walking
The benefits of fitness walking
What does strength mean to you?
Benefits of resistance-strength training
Strength training fights osteoporosis
What does flexibility mean to you?
Benefits of flexibility stretching
Fitness walking resistance-strength training flexibility stretcing = Shape walking
Step 2 Getting started with fitness walking
Getting started is EASY!
Wear the right shoes, comfortable clothes...land a smile!
What is the target zone?
How long shold you walk at the target zone?
Step 3 Now you're movin'!
Proper fitness walking technique
Be alert to your needs and your surroundings
Setting realistic and attainable goals
Making your fitness walking progression plan
Example of a model progression plan
Step 4 Ready for shaping?
The great shape walking benefits
Earn a black belt-in shape walking
Getting started with resistance-strength training
Finding your starting level and color
Step 5 Stretching & cool-down
Achieving flexibility through stretching
Flexibility stretching and shape walking
Step 6 Staying on track
Guidelines for beginning and experienced shape walkers
Shapewalking photo shoot
Introduction
Photo shoot: Fitness walking workout
Photo shoot: Mat workout
Designed with you in mind...Three tailor-made workouts
Photo shoot: 20-minute workout
Photo shoot: Anti-osteoporosis workout
Photo shoot: Comprehensive workout
Appendix
Fitness walking record
Shape walkiing resistance-strength training chart
Resources for walkers
Selected bibliography
Notes
REP Band Information Form… (meer)