Staying young with interval training
Subtitle: the revolutionary HIIT approach to getting fit, living healthy and keeping muscles young
By: Dr. Joseph Tieri
Published: 2018
Language: eng
Number of pages: 136
ISBN-13: 9781612437804
Subjects: Reducing exercises; Interval training; Physical fitness
Notes: Includes bibliography (page 132) and index.
Table of contents: title: INTRODUCTION: How to use this book; title: Mental blocks; title: Why HIIT?; title: 1. STAYING YOUNG WITH HIIT: What is high-intensity interval training?; title: How short can you go?; title: HIIT, muscle & cellular health; title: HIIT & disease prevention; title: HIIT & fitness; title: The time is now; title: 2. GETTING STARTED THE RIGHT WAY: Medical clearance; title: Avoiding injury; title: How to proceed if you have chronic muscle or joint pain; title: Start low & go slow; title: Use a heart rate monitor; title: Nutrition; title: Fitness assessment; title: Goal setting; title: 3. DYNAMIC WARM-UP: Trunk side bend; title: Trunk rotation; title: Arm crossover; title: Arm circle; title: Shoulder blade mobility; title: Page turn; title: Side lunge; title: Knee to chest; title: Hip stretch with a twist; title: Leg crossover; title: Hip swing; title: 4. HIIT ROUTINES; title: HIIT strengthening; title: HIIT cardio; title: Putting it all together; title: Workout gear & equipment; title: The HIIT routines; title: 5. THE HIIT EXERCISES : CORE: Bird dog (legs only); title: Hip raise; title: Turkish get-up; title: Bent-leg kick back; title: Bird dog; title: Crunch; title: Single-leg hip raise; title: Side Jackknife; title: Plank; title: Side plank; title: Prone back extension; title: Hip up; title: Plank with leg raise; title: Bicycle crunch; title: Lateral bear crawl; title: Circle crunch. UPPER BODY: Knee push-up; title: Triceps dip; title: Shoulder blade squeeze; title: Floor raise I-Y-T; title: Jumping jack press; title: Bent-knee side plank; title: Inchworm; title: Knee push-up with a twist; title: Bear crawl; title: Backward bear crawl; title: Push-up.  LOWER BODY: Wall slide; title: Knee-down lunge; title: Step-up; title: Squat; title: Lunge; title: Reverse lunge; title: Lateral lunge; title: Step-up; title: Squat; title: Lunge; title: Reverse lunge; title: Lateral lunge; title: One-leg step-up; title: Up & down; title: Reverse lunge with reach.  CARDIO: Jumping Jacks; title: Jumping rope; title: Sprint; title: Mountain climber; title: Squat thrust; title: Ski jump; title: Burpee (Optional push-up).  APPENDIX: FOAM ROLLING: Glutes/piriformis (Butt muscles); title: Illotibial band; title: Gastrocnemius (calves); title: Quadriceps (front of thighs); title: Hamstrings (back of thighs); title: Erector spinae (upper and lower back). STATIC STRETCHES: Neck stretch; title: Shoulder stretch; title: Lower-back stretch; title: Hip stretch; title: Butt stretch; title: Front of the thigh stretch; title: Back of the thigh stretch; title: Calf stretch; title: Shin stretch; title: NOTES; title: BIBLIOGRAPHY; title: INDEX; title: ACKNOWLEDGMENTS; title: ABOUT THE AUTHOR.