The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness

en Limba Engleză Paperback – 16 aug 1999

Introduces a fitness program that not only engenders peak performance but can help you enjoy the most vibrant health of your life. This book explains the benefits of aerobic fitness, proper nutrition, stress reduction, and even choosing the right exercise shoes (expensive is not better!).

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Specificații

ISBN-13: 9780071343312
ISBN-10: 0071343318
Pagini: 216
Dimensiuni: 152 x 229 x 13 mm
Greutate: 0.35 kg
Ediția:New.
Editura: McGraw Hill Education
Colecția International Marine/Ragged Mountain Press
Locul publicării:United States

Cuprins

Foreword, by Mark Allen

Preface

Introduction

The Maffetone Method Questionnaire; The Method; Is Your Workout Working?; Too Fat?; Are You Aerobically Deficient?

Part 1: Understanding the Basics

1. Defining Exercise

Health and Fitness; Aerobic and Anaerobic; Muscle Fibers; Go Aerobic; Activity and Exercise; Training and Endurance; Overtraining and Undertraining

2. Exercise and Stress

Stressed Out?; Any of These Sound Familiar?; Effects of Excess Stress; Stages of the Stress Reaction; The General Adaptation Syndrome; Your Stress List; Simple Ways to Avoid Stress; Exercises That Increase Stress; Stress Testing

3. The Structural, Chemical, and Mental Aspects of Exercise

Structural Benefits; Chemical Benefits; Mental Benefits

4. Developing Maximum Aerobic Function

Measuring Fat Burning; Top Reasons for Increased Body Fat; Why Build an Aerobic Base?

5. Developing the Anaerobic System

Anaerobic Training; Sample One-Hour Workouts; Build Your Base; Summary of Anaerobic Benefits

6. Exercise and Heart Rate

Measuring Your Heart Rate; 220 or 180-Formula?; The 180-Formula; Modifying Your Heart Rate

7. The Use of Heart Rate Monitors

The Maximum Aerobic Function Test; Steady Progress; MAF Test and Competition

8. Warming Up, Cooling Down, and Stretching

Warming Up; Cooling Down; The Right Rate; Active Warm-Up and Recovery in Competition; Stretching; Even for Golf

9. The Aerobic Deficiency Syndrome

Quantity versus Quality of Life; ADS; Correcting ADS

10. The Overtraining Syndrome

Three Stages of Overtraining; Menstrual Problems and Overtraining; Correction of Overtraining

Part 2: Individualizing Your Program

11. A New Beginning: Starting Your Program

Start Simply; Walking; Children and Exercise; Other Activities; Exercises to Avoid; Starting Out: Exercises to Avoid; Your First Workout

12. Modifying Your Program

Is Your Workout Working?; Goals, Equipment, Aerobic Base; Frustration; Direction and Measurement

13. Rehabilitation: Restoring Your Youth

Quality of Life; Heart Disease; Blood Fats; Hypertension; Blood-Sugar Problems; Osteoporosis; Rehabilitation; Walking in Water

14. Changing with the Seasons

Spring; Summer; Fall; Winter; Dressing for Successful Exercise; SAD

15. Exercise Footwear: Finding the Right Shoe

How Shoes Can Cause Stress; Arch Function; Taping and Other Joint Support; Other Ankle Dysfunction; Proper Shoe Fit; How to Buy Athletic Shoes

16. Anatomy of an Injury

NSAIDs; The Structural Injury; The Chemical Injury; The Mental or Emotional Injury; Mending Your Own Injury; The Correct Therapy

17. The Diaphragm Muscle

The Diaphragm and the Abdominals; Breathing in Step

18. If Einstein Were Your Coach

Bad Timing; Relative Timing

19. Training Schedules for Competition

A Marked Improvement; Less Is More

20. Diet and Nutrition

General Dietary Recommendations; The Top Diet Dos and Don'ts; Carbohydrate Intolerance; The Two-Week Test; The Importance of Snacking to Burn Fat; Follow the Plan; Balancing Dietary Fat; The Good, Bad, and Ugly Fats

Bibliography

Index

Papetărie, jocuri, reviste