"12-week guide: Swimming" offers an achievable step-by-step guide to help get an unfit person to a definable goal – a 400 metre swim in 12 weeks. The book outlines how to get started, what's needed and how to make that first step. Then using the week-by-week guide the reader works towards the target goal in very gradual steps with a weekly programme plus basic tips on nutrition, motivation, stretching and so on. The emphasis is on a very gradual approach towards achieving the goal so that the reader feels comfortable and there is constant reaffirmation of achievements as he/she works through the programme. There will also be sections for the reader's own notes, which are important for that all-important feeling of success as he/she works towards the ultimate goal of looking better and feeling fitter.
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Daniel Ford. Your 12 Week Guide to Swimming
introduction. Get ready to start your swimming challenge…
How to use your book
Commit to the challenge
THIS WEEK
REWARD
Women doing enough exercise
that’s it!
Settling into your swimming
THIS WEEK
REWARD
Daily calorie intake
that’s it!
Now stretch and relax
THIS WEEK
REWARD
Calories in takeaways
that’s it!
Swimming can become a habit
THIS WEEK
REWARD
How many people get enough sleep?
that’s it!
The smooth rhythm of swimming
THIS WEEK
REWARD
Calories in drinks
that’s it!
Enjoy the benefits of feeling fit
THIS WEEK
REWARD
Calories burnt in 30 mins
that’s it!
Keep it going
THIS WEEK
REWARD
Male obesity in 2050
that’s it!
Recommit to your swim challenge
THIS WEEK
REWARD
Calories in alcohol
that’s it!
Taking care of the details
THIS WEEK
REWARD
A balanced diet
that’s it!
Keep your mind on track
THIS WEEK
REWARD
The human body
that’s it!
Not long now
THIS WEEK
REWARD
A balanced meal
that’s it!
Get ready to swim
THIS WEEK
REWARD
Checklist
that’s it!
what now? You’ve done it! Now you can look ahead
Отрывок из книги
Fact box sources (note: conversions are from g is to oz (US) and from ml to fl oz (US). (1) UK Department of Health. (2) USGS. (3) UK Department of Health. (4) UK Department of Health: Sport and Exercise Medicine: a Fresh Approach (2012). (5) McDonald’s, Pizza Hut, KFC (all US). (6) P Lally, European Journal of Social Psychology. (7) US National Health Interview Survey (2010). (8) US The President’s Council on Physical Fitness and Sports: Exercise and Weight Control. (9) Coca-Cola (US), Starbucks (US). (10) UK Department of Health: Start Active, Stay Active (2011) and US The President’s Council on Physical Fitness and Sport. (11) UK Department of Health: Start Active, Stay Active (2011) and www.bootsdiets.com. (12) US National Sleep Foundation (US). (13) UK Government Office for Science: Foresight report ‘Talking Obesities: Future Choices (2007). (14) US The President’s Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (15) Drinkaware.co.uk. (16) US The President’s Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (17) US The President’s Council on Physical Fitness and Sports: Exercise and Weight Control. (18) AM Williamson and AM Feyer, British Medical Journal (2000). (19) USGS. (20) Fitness Australia. (21) Triathlon: Serious About Your Sport (NHP). (22) Olaf Lahl et al, University of Dusseldorf (2008). (23) JH Stubbe et al, The association between exercise participation and well-being (2006) and various others. Photos: iStockphoto.com and www.sxu.hu, P19 Brandon W Mosley, www..manjidesigns.com. P20 Svilen Milev, www.effective.com. P30 Daino_16, http://leoele.blogspot.co.uk/search/label/photography. P36 Meral Akbulut. P39 Alx Sanchez, www.alxsanchex.com. P40 Scott Snyder, www.clearcaptures.com. P42 Marius Largu, www.lartekgrup.com. P49 Julia Reinikka, www.eggshell.com.au. P62 Luz Maria Espinoza, analab01. P64 PLRANG Images for design, www.phototric.com. P71 Manfred Werner. www.wikimedia.org. P72 Chris Coudron, http://chriscoudron.com. P74 Richard Dudley, www.bluegumgraphics.com.au. P77 Meral Akbulut. P81 Luz Maria Espinoza, analab01. P87 Tolga Kostak. P88 Chris Coudron, http://chriscoudron.com. P91 Alfredo Camacho, www.coroflot.com/alfredocb/trabalhos. P92 Meral Akbulut. P100 Charles Thompson, www.cameraclash.com. P104 snowee. P106 Graham Briggs, www.dreamstime.com/GBfoto_portfolio_pg1. P109 and P116 Janusz Gawron, www.januszgawron.pl. P114 Scott Snyder, www.clearcaptures.com. P120 Lisa Gaith. P124 Zsuzsanna Kilian. P126 Paulo Meira, www.unitdesign.com. P143 Craig Toron.
