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Offers ideas on avoiding knee injuries among women. Cause of kneecap pain; Risk factors for worn-out or knee tears; Key to healing an overuse injury; Tips on preventing tear to the anterior cruciate ligament. INSET: Three moves for healthy knees.

Presents several exercises for middle aged women. Procedures for walking lunge with shoulder press; Squat with torso rotation; Steps in doing the bridge; Number of times required for the plank.

Presents a physical fitness planner for a woman engaged to be married in within ninety days.

Details the transformation of music performer Mary J. Blige from a woman who used to abuse drugs, alcohol and herself, to a woman at peace.

Profiles actress Vivica A. Fox.

Details how a mother, wife and hair stylist in Saint Thomas, United States Virgin Islands stays fit. INSET: The 10 finalists.

Features the members of UniverSoul Circus, the first Black circus in the 21st century. Pa-Mela Hernandez as a master aerialist; Margo Porter as elephant trainer; Circus duties of performers; Inspiration for viewers to become physically active.

Focuses on recreation areas where physical fitness enthusiasts can rejuvenate their minds and bodies. INSETS: All spas are not created equal;Need a refresher between spa visits?.

Presents an article on outdoor activities offered Crystal Cruises. Routes of the trip; Information on the Sports Club in Los Angeles, California. INSET: custom cruising.

Presents ways to burn calories. Benefits of running in water; Remarks from Kelli Calabrese of the American Council on Exercise, on burning calories; Advantage of working out in the morning.

Provides information on the practice of qigong, an ancient Chinese practice that promises good health through the cultivation and balance of chi or vital energy. Advantages of regular practice; Comments from Holly Gautier, director of cancer-patient services at Stanford University Medical Center, on offering qigong classes; Benefits of qigong.

Provides information on the America on the Move (AOM) walking exercise initiative started by the Health Sciences Center of the University of Colorado. Aim of AOM; Benefits from wearing a pedometer; Difference of the initiative from health clubs or group exercise clubs. INSET: every step counts.

Looks at the fitness regimen of several women during the holiday season. Reason that UPS sales representative Rochelle Yancosky cuts back her daily runs; Workout strategy of Complete Errand owner Lynn Sudlow; Crunch-time strategy of Italian Design owner Zhanna Drogobetsky. INSET: Reality Check: How Fast Will You Get Out of Shape?.

Focuses on the benefits of functional fitness training. Focus of functional training; Types of exercises and equipment used in functional training; Information on functional-fitness programs offered in the U.S.

Suggests strategies to boost drive to exercise. Advantages of exercising with a coach; Strategy used by dance instructor Erin Dangler in keeping her energy to exercise alive; Benefits from associating exercise with an enjoyable activity.

Focuses on health and fitness. Details on the slow-speed strength training. INSET: Your active body: an owner's manual.

Presents an article on the health benefits of using fitness trails which became popular in the 1970s. Description of the chosen fitness trail; Exercises that one can do with the different stations; Evaluation of the experience.

Presents an article about attending a strength-training class. Psychological benefits of weight-lifting; Comparison of the psychological benefits of strength-training and aerobic exercises; Lessons in life learned from the experience.

Provides instructions for five exercise techniques that will help strengthen shoulder muscles. External Rotation; Single-Arm Side Raise; Single-Arm Front Raise; Bent-Over Fly; Overhead Press.

States that ski lifts are an ideal combination for adding pleasure alongwith staying fit. Requirement of toning of leg muscles for skiing activities prescribed by instructors; Exercises to tone leg muscles. INSET: WINTER SPORTS TIPS.

Features tai chi chuan, a traditional Chinese exercise therapy.

Focuses on evolutionary black women in the United States. Withdrawal of Lydia Andrews from Elektra Entertainment to create Strength in Sisters, a women's empowerment group; Accounts leading to the participation of executive Antonette Burroughs in the Karma Yoga Lifestyle Program; Creation of the Warm Spirit, a beauty company by Nadine Thompson.

Presents exercise steps in building a more shapely behind.

Features exercises put together by Mocha Lee, co-host of 'Heart & Soul' on Black Entertainment Television, to help strengthen and tone shoulders.

Presents exercises tailored for Afro-American women to prevent fat backs.

Offers step-by-step instructions in doing abdominal exercises for new mothers.

Presents exercise steps to promote physical fitness and health of women.

Recommends some body-shaping and strengthening moves to pump up one's weight loss exercise program.

Reports on the different body types of black women. INSET: Know Your Body Type.

Gives advice on improving weight training. Two parts of strengthening exercise; Advantages of focusing on negative resistance exercise; Importance of developing strong hamstrings.

Presents abdominal exercise routines for women. Includes the tandem oblique exercise; Beginner crunches using a rotation ball; Variations.

Describes exercises routines for women to improve the health and shape of thighs. Includes hamstring and gluteus toner; Bent leg lifts using a ball.

Presents exercises for women designed to tone back and chest muscles. Primary reasons for poor posture; Development of the chest muscles pectoralis major and minor and the upper back muscles trapezius and rhomboids; Exercise equipment needed; Chest flye; Gym-ball pushups; Gym ball roll; One-arm row; Rubber band rows.

Presents a yoga regimen that helps physical fitness enthusiasts develop muscular and mental control and a calm that radiates from within.

The article reports on gastroesophageal disease (GERD) or acid reflux. GERD symptoms include nausea, hoarseness of voice, and chronic coughing. The author notes that when left untreated after years of irritation, this may damage the lining of the esophagus and may eventually lead to esophageal cancer. The author also provides tips on how to prevent and manage the disease.

Presents steps in executing yoga moves to stimulate mind and body. Chair pose; Balancing stick; Warrior pose.

Features Iris Ade, fitness class instructor at Women's Workout World. Plan of Ade for African-American women; Establishment of a grassroots fitness program; Benefits of the program to African-American women. INSET: taking healthy steps.

Presents tips on hiking. Recommended hiking shoes; Importance of packing a handy snack; Use of a map or guidebook. INSET: The essentials.

Evaluates the services provided by OnTrackFitness.com's Fitness Accountability Trainers (FAT). Duties of FAT; Advantages and disadvantages of services offered by FAT; Costs of the services.

Discusses the latest trend in physical fitness at health clubs, spas and community centers across the U.S. known as water fitness as of August 2004. Types of classes for water fitness; Major benefit of water exercise; Reason people who exercised in water were nearly as strong as those who trained on land according to Alicia Armour, exercise physiologist at the Duke Center for Living in Durham, North Carolina; Instructions on how to adapt water exercise for the average person.

Presents instructions on several exercises targeting the shoulders, legs, abdominal muscles, butt, hamstrings, abdomen and back. Description of each exercise; Instructions on how to perform each exercise; Number of repetitions for each exercise.

Presents techniques on stretching exercises for women. Information on the body position for the exercise; Proper execution of hamstring and hipflexor stretch.

Focuses on fitness-attrition problem in women. Discussion on fear and anxiety that influence people to quit exercise; Comment from Kathleen Martin Ginis, professor of Kinesiology at McMaster University in Hamilton, Ontario, on factors influencing women's fear of exercise; Tips on avoiding the fear of fitness.

Presents exercises to tone and balance pectoral muscles. Incline chest press; Ball push; Chest fly.

Provides information on circuit workouts for women. Growth of circuit training in the U.S.; Information on doing the Curves circuit; Advantages and disadvantages of circuits.

Talks about exercises that can give show-off shoulders. Arm raise with torso twist; Rear-deltoid squeeze; Single-arm side raise.

Focuses on First Strides, a 12-week class that has helped women in the Allentown, Pennsylvania. Information on the Allentown Women's 5K Classic; Amount of money paid by class participants for weekly group training and support.

Presents an interview with Gina Kolata, author of 'Ultimate Fitness: The Quest for Truth About Exercise and Health' in which Kolata focused on the history, culture, business and science of fitness. Benefits of exercise; Reason for trashing the notion of the fat-burning zone.