Chapter One  5
STATE OF THE PHYSICAL UNION  5     When I Was A Kid,...(Conversations)  5     The Terrible Twelves  6     State of the Union’s Health  7     The Activity-Longevity Connection  9

 Chapter Two  11
SHOW ME THE . . . BENEFIT  11     A little more is a lot  11     From A to Z-enith  13     Eight year profile of 10,000 men/women linked to activity levels  17     How about Feeling Younger?  18

 Chapter Three  19
MATH FOR THE “PROVE-IT-TO-ME” TYPE  19     But, I hate math  19     Resting Rate  20
Recovery Time  21     Heart Rate 22

 Chapter Four  25
THE DANCE OF LIFE  25     A Bit More than ‘On-the-Go’  25     Pygmalion in Gym Shorts  26     The Three Roadblocks  27     TIME  28     Attitude and Motivation  28

 Chapter Five  31
I. CARDIOVASCULAR ENDURANCE (Function, Stamina)  31     The Cafeteria Approach  31
Cafeteria Selection #1 - Cardiovascular Endurance, Function, Stamina  32     Frequency  33     Duration  33
Intensity  33     Aerobic, Anaerobic, Sch-mo-bic  35     Energy - the common bond  36   Beyond Frequency, Duration, Intensity, other factors  37     SELF TEST General Cardiovascular Fitness Level  42

 Chapter Six  43
II. MUSCULAR STRENGTH AND ENDURANCE (Firm, Strengthen)  43     Cafeteria Selection #2 Strong and Firm Muscles  43     Developing a Strengthening Routine  45     Advantages  47     Strengthening And Weight Lifting For All Ages  49     Where do isotonic and isometric workouts fit in?  54

 Chapter Seven  55
III. AGILITY AND LIMBERNESS (Flexibility, Stretching)  55     Cafeteria Selection #3 Agile, Limber, Flexible and Spry  55     Stretching Systems  57     Alternative Stretching Programs Combining Strengthening  58     General Stretching Guidelines  59     A Baker’s Dozen Flexibility Program  61

 Chapter Eight  65
FITTING IT IN  65     Scheduling  65   Cafeteria Activity Plan  67

 Chapter Nine  69
INDIVIDUAL SPORTS REFERENCE  69

 Chapter Ten  91
SOME OTHER ACTIVITIES  91     Unilateral Sports  91     Boxing  93     Off-the-Wall (or off-the-floor) exercises  93     Jumping Rope  94     Rebounding  95     Recumbent Cycling  96

 Chapter Eleven  99
THE COMMON WALK  99     Popular Benefits  99     Blisters  100   Shin Splints  100     A Running Debate  101     Function follows Form  101     Perfect Practice  102     Increasing your Walking workout  103
Other Tips  104   Mall Walking  104   Picking the Shoe  104     No Rules on Creativity  105     Competition  106

 Chapter Twelve  107
MACHINE WORK  107     The Dream Machine?  107     A Cursory Evaluation of Aerobic Exercise Machines  109     Miscellaneous Points on Machines & Gadgets  111

 Chapter Thirteen  113
EXERCISE SAFETY  113     Warning Signals  113     Other Caveats  115     Excessive Training  115     Hot Weather Tips  116     Cold Weather Tips  119     Altitude  123     Injury Prevention and the Recovery Process  123     “R I C E” First Aid  125     Rehabilitative Exercise  127     Personal Trainers  128     Exercises in Futility  130     What’s Your Fitness and Health IQ?  131

 KEY ACTIONS  135

 BIBLIOGRAPHY AND READING REFERENCES  139

 INDEX  141