Women's Fitness Complete Book PDF

Currently, there is no legally public PDF resource of the universal version of "The Complete Book of Women's Fitness" that is officially authorized and whose content is adapted to the all-round fitness needs of domestic women. Various so-called "full version" and "high-definition version" resources scattered on the Internet generally have problems with outdated content, poor adaptability, and even wrong health guidance. Instead of spending time looking for this PDF that may not be reliable, it is better to read down the practical content that I have compiled and cover different needs. It is more practical than 90% of the resources circulated.

Two years ago, when I was looking for introductory fitness information for my younger sister who had just entered college, I went through several fitness forums and resource sites to find the so-called "Women's Fitness Complete Book" PDF. I downloaded the seventh and eighth editions. It was not an old content from 2014. It was also said in a serious way that girls will have thicker legs and become "muscular women" if they practice strength training. The training plans for European and American women are copied here without considering the common problems of forward pelvic tilt, hyperextended knees, and wide false hips that many girls in our country have caused by sitting for long periods of time. One page even wrote "Absolutely no touching of the waist and abdomen during menstruation" on the front page. I laughed when I read it. If people whose dysmenorrhea can be relieved by slight stretching of the waist and abdomen, do they still have to carry it?

To be honest, there is no "full book" standard answer to women's fitness, and the focus of different schools is far different. Take muscle building and shaping as an example. Most of the instructions from European and American strength schools ask you to deadlift and squat with heavy weights. They believe that as long as the weight is enough, the lines will come out naturally. There is a female coach beside me who has been lifting iron all year round. She just follows this logic and practices. Now she can push up to 120kg, and the lines are very beautiful, but the premise is that she has no physical problems and has a very accurate sense of force. But when it comes to domestic rehabilitation schools, most of them will recommend that you evaluate your posture before putting on weights. I had a student before who started practicing squats for half a month following the PDF downloaded from the Internet. Her knees hurt and she had to struggle to go up and down the stairs. When she came to see me, she had a natural knee buckle + fake crotch. Width, putting weight on directly without activating the hips is equivalent to putting all the pressure on the knees. Later, I practiced clam pose for three weeks and side steps to activate the gluteus medius, and then slowly added weight. Not only did the knees no longer hurt, but the hip line increased by almost two centimeters in two months. Who is wrong among these two views? They are all correct, but they are suitable for different people. How can a general PDF tell you such detailed adaptation conditions?

Not to mention the needs of special stages such as menstrual period, pregnancy, and postpartum, so online PDFs are even less reliable. I have seen a widely circulated version before, saying "absolutely no exercise in the first three months of pregnancy", but if you look at the pregnancy and childbirth guide issued by Beijing Obstetrics and Gynecology Hospital, it clearly states that pregnant women without indications of threatened abortion should do 30 minutes of low-intensity walking and yoga every day, which will help control weight and shorten the labor process. When my best friend was pregnant with her second child, she followed the hospital's instructions and practiced maternity yoga for 20 minutes every day. She gave birth two and a half hours faster than her first child, and she returned to her pre-pregnancy weight after delivery. This kind of health-related content, how dare you practice blindly based on a PDF compiled by someone?

In fact, if you really want to find a reliable female fitness guide, there is no need to stick to the PDF of "The Complete Book of Female Fitness" that you can't find. If you are a newbie and want to lose some weight and make your waist less sore after sitting for a long time at work, you don’t need to make it complicated at all. Just take 20 minutes a day to dance along with the happy exercises on a certain station. In the afternoon, change the milk tea to sugar-free. Eat two more eggs and milk to supplement protein. You don’t need to deliberately diet. You can see changes in two months. A girl in my previous office did this. She lost 12 pounds in three months and did not regain it. It is much more reliable than following the PDF and practicing randomly every week and five days.

If you want to train your lines systematically, it is better to find a reliable gym instructor to do a body posture assessment first, or you can use the free posture assessment videos on the Internet to find out whether you have problems such as high and low shoulders, false hip width, etc., and then find targeted training content, which is more effective than any general PDF. Oh, by the way, the official website of the State Sports General Administration actually has a free and open electronic version of the "Female Fitness Activities Guide", which is compiled by domestic sports medicine experts and adapted to the physical conditions of our domestic women. It is much more reliable than the messy resources on the Internet. If you are too lazy to find it, leave a message and I will send you an introductory information package that I have compiled for several years and is suitable for novices. It is better than spending days looking for PDFs that you don't know whether it is right or wrong.

After all, fitness is a very personal matter. Some people practice to look good in small skirts, some practice to run marathons, and some practice just to avoid getting sick. There is no "complete book" that can cover everyone's needs. What suits you is the best, right?