Table.

Categories of Weekly Articles and General Topic Areas Covered in the Herald-Sun 2005 Lose to Win Challenge

Category	Topic Areas
Feature article	How to incorporate fitness into one's life Exercise Food behavior modification Empowerment and control Sustainability Steps to better health Food challenges Healthy alternatives
Durham Fitness and Nutrition Council article	Making excuses to exercise Cardiovascular fitness Using what you have in your home (no special equipment necessary to start exercising and tone muscle) The importance of using weights to tone muscle Measuring waist, hips, and bust to assess progress Selecting a trainer Exercise injury prevention
"Fitness Forum"	Exercising in a hotel Swimming Making gradual body changes to maintain weight loss Youth and weights Reducing bone loss through weight lifting Choosing appropriate workout shoes Using a dietitian Trans fats Using hills to work out Checking heart rate before exercising
"Your Personal Trainer" (biweekly, alternating with "For Bikers")	Athletic conditioning Chest exercises What you know about food (your nutrition IQ) American College of Sports Medicine standards for trainers Overexertion Exercising for seniors Effect of aerobics and stretching consistently Healthy fast food choices
"For Bikers" (biweekly, alternating with "Your Personal Trainer")	Falling off a bicycle is normal when learning to ride The effect of a railroad plan on biking The bus transit system's service for carrying bicycles on front of buses Unifying area bicycle commuters Safe traveling tips for bikers (including waiting for new bicycle trails to dry before using them) Where to test new bicycles
Exercises (step-by-step descriptions, including photographs)	Squat series (basic and chair) Push up series (wall, full form, and knee) Lunges Chest presses Military shoulder presses Pelvic presses Bent-over fly exercises Hip and thigh series (standing inner and outer thigh workouts) Biceps curls Lateral raises Triceps kickbacks and stretches Lower leg series (heel and toe raises) Abdominals Seated gluteus stretches Spinal stretch series (spinal twist, cat, and side stretches)