10-20-30 training: Little effort to lose weight, improve health and performance

10-20-30 training: Little effort to lose weight, improve health and performance PDF

Author: Jens Bangsbo

Publisher: BoD – Books on Demand

Published: 2024-06-18

Total Pages: 94

ISBN-13: 8743057993

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Get started with fun and effective training - reduce your training time. Lose fat, lower blood pressure, get healthier and more fit. It is not utopia. The 10-20-30 training is a new method that has been scientific proven to more efficient than other training form. The 10-20-30 training is scientifically substantiated; everyone, beginners, trained, top-trained and patients group can now quickly and easily benefit from the method. There has in recent years been published a high number of scientific articles demonstrating the beneficial effect of 10-20-30 training. Beginners and already trained, reducing the volume of training, perform better and becomes healthier. Scientific studies have also demonstrated great value for hypertensive, asthma and diabetes patients. Many runners and cyclists find that regular interval training is too hard. 10-20-30 is far more manageable, both physically and mentally, to achieve the benefits of interval training. And it does not take many weeks of 10-20-30 training before you get an effect on both performance and health. The training takes place in rounds of 1 minute and is carried out in the order of 30-20-10. You run or cycle at low speed for 30 seconds, followed by 20 seconds of moderate speed, followed by 10 seconds of fast speed. It takes a minute and is repeated five times. Then take a 2-minute break. The book first describes how to conduct the training, what happens when you train, and the effect of the training. Furthermore, how the 10-20-30 training can be combined with other types of training, such as a mountain bike ride or a swim. Special programs are provided for hypertensive, diabetes and asthma patients, which can also be used by health care people. With this book, you will gain insight into the background of the 10-20-30 training and how to get the most out of the training. You will be given precise guidelines on, how the training can be tailored to you, whether you are a beginner, trained or patients, and how much time you have to train and what goals and ambitions you have. In addition, you will be given instructions on how to measure your progress, and see how the 10-20-30 training affects your performance health.

10-20-30 training: Little effort to lose weight, improve health and performance

10-20-30 training: Little effort to lose weight, improve health and performance PDF

Author: Jens Bangsbo

Publisher: BoD – Books on Demand

Published: 2024-06-26

Total Pages: 94

ISBN-13: 8743023290

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Get started with fun and effective training - reduce your training time. Lose fat, lower blood pressure, get healthier and more fit. It is not utopia. The 10-20-30 training is a new method that has been scientific proven to more efficient than other training form. The 10-20-30 training is scientifically substantiated; everyone, beginners, trained, top-trained and patients group can now quickly and easily benefit from the method. There has in recent years been published a high number of scientific articles demonstrating the beneficial effect of 10-20-30 training. Beginners and already trained, reducing the volume of training, perform better and becomes healthier. Scientific studies have also demonstrated great value for hypertensive, asthma and diabetes patients. Many runners and cyclists find that regular interval training is too hard. 10-20-30 is far more manageable, both physically and mentally, to achieve the benefits of interval training. And it does not take many weeks of 10-20-30 training before you get an effect on both performance and health. The training takes place in rounds of 1 minute and is carried out in the order of 30-20-10. You run or cycle at low speed for 30 seconds, followed by 20 seconds of moderate speed, followed by 10 seconds of fast speed. It takes a minute and is repeated five times. Then take a 2-minute break. The book first describes how to conduct the training, what happens when you train, and the effect of the training. Furthermore, how the 10-20-30 training can be combined with other types of training, such as a mountain bike ride or a swim. Special programs are provided for hypertensive, diabetes and asthma patients, which can also be used by health care people. With this book, you will gain insight into the background of the 10-20-30 training and how to get the most out of the training. You will be given precise guidelines on, how the training can be tailored to you, whether you are a beginner, trained or patients, and how much time you have to train and what goals and ambitions you have. In addition, you will be given instructions on how to measure your progress, and see how the 10-20-30 training affects your performance health.

The Endurance Diet

The Endurance Diet PDF

Author: Matt Fitzgerald

Publisher: Da Capo Lifelong Books

Published: 2016-12-27

Total Pages: 292

ISBN-13: 0738218979

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TheÊRacing WeightÊandÊNew Rules of Marathon and Half Marathon NutritionÊauthorÕs first diet book: advice on everything from how (and how much) to eat, sample food plans from elite endurance athletes, delicious recipes, and science-based research. With a foreword by Dr. Asker Jeukendrup, the worldÕs pre-eminent sports nutrition scientist.

Exercise Physiology

Exercise Physiology PDF

Author: John Porcari

Publisher: F.A. Davis

Published: 2015-02-25

Total Pages: 936

ISBN-13: 0803640978

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Learn how to apply the science of exercise physiology to your exercise programs and to solve the problems you’ll encounter every day in practice. You’ll explore the principles of movement on which exercise is based, while you develop the confidence you need to create individualized exercise programs based on current lifestyles, schedules, and abilities, and properly progress those fitness programs through the stages of the ACE IFT training model.

A Flexible System of Enzymatic Analysis

A Flexible System of Enzymatic Analysis PDF

Author: Oliver Lowry

Publisher: Elsevier

Published: 2012-12-02

Total Pages: 304

ISBN-13: 0323156711

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A Flexible System of Enzymatic Analysis is a multipurpose manual of laboratory methods that offers a systematic scheme for the analysis of biological materials from the level of the wholeorgan down to the single cell and beyond. It intends to guide the development of methods, the refinement of old ones, and the adaptation in general of methods to almost any scale of sensitivity. This manual is organized into three parts: a general section, one on quantitative histochemistry, and an appendix containing information that may be useful to have at the bench. The general section is comprised of nine chapters that focus on properties of the pyridine nucleotides, kinetics, and glassware, as well as on improvement, modification, adaptation, trouble shooting, and development of methods. This part also describes the preparation of tissues for analysis, the enzymatic cycling methods, and a compendium of 36 metabolite assays. The quantitative histochemistry section is comprised of four chapters that include information on the preparation of frozen-dried material and dissection of samples for analysis; the fishpole balance for weighing samples; and the generalities of analysis with emphasis on the ""oil well technique."" This book will be useful to novices as well as experts who are familiar with other analytical styles.

Hard Work

Hard Work PDF

Author: Brian J. Sharkey

Publisher: Human Kinetics

Published: 2008

Total Pages: 256

ISBN-13: 9780736065368

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Hard Work: Defining Physical Work Performance Requirements focuses on physically demanding occupations that require strength and stamina, such as law enforcement, structural and wildland firefighting, mining, forestry, and the military. It is the first book to examine the relationship of recruitment practices, physical training, and physical evaluation to the intricate environment of corporations, labor organizations, the legal system, and employment rights. Hard Work assists readers in making intelligent and informed decisions resulting in a safer, healthier, and more productive work force. Authors Brian Sharkey and Paul Davis have spent more than 70 years combined researching worker performance in physically demanding professions. Hard Work brings their perspective as exercise scientists to an examination of these factors: -Work requirements and capacity for physically demanding jobs -Physical characteristics of the "athlete-worker," including aerobic and muscular fitness -Test development, validation, and utilization in employee selection -Employee health and job-related fitness -Environmental factors affecting employee performance, such as heat, cold, and altitude -Respiratory protection and lifting guidelines -Legal aspects of employment, consequences of legal decisions, and a proposed alternative to litigation By using case studies and real-life examples of tests and programs, the authors teach readers how to evaluate recruits and maintain employee health and safety. The book also includes nine appendixes offering valuable perspectives on testing, job-related fitness, policies, procedures, and performance assessment. Hard Work: Defining Physical Work Performance Requirements is organized into five parts. Part I begins with definitions of the physically demanding occupation and characteristics of workers available for employment. The legal aspects of employment are also considered, including reference to age, gender, race, and disability. Part II examines the value of initial and periodic evaluations, the test development process, and issues related to testing. Additionally, part II contains an examination of the effects of court decisions and labor unions on the evaluation processes of both new and incumbent employees. Part III discusses implementation of recruit testing designed to determine those individuals who can and cannot perform the job. The inherent challenges in shifting from recruit testing to periodic tests for incumbents are described, and ways to evaluate the costs and benefits of testing and training programs are examined. In part IV, the values and limits of medical examinations and employee wellness programs are considered. Part IV also discusses work physiology and its relationship to performance and presents the job-related physical fitness program as the essential element required for preserving career-long performance and health. Part V discusses employee performance in extreme environments, respiratory protection devices and their impact on the worker, and guidelines designed to reduce the risk of back injuries. It concludes with an examination of legal issues and a proposed alternative to litigation using a collective approach that avoids confrontation and biased testimony and saves taxpayer money. Hard Work: Defining Physical Work Performance Requirements suggests how workers could benefit by working up to job requirements while maintaining their health, safety, and job performance. This unique text seeks to bring about a paradigm shift wherein workers are viewed as occupational athletes who, aided by effective recruitment, testing, and training, receive the necessary support to help them excel in their physically demanding workplace.

Client-Centered Exercise Prescription

Client-Centered Exercise Prescription PDF

Author: John C. Griffin

Publisher: Human Kinetics

Published: 2015-01-21

Total Pages: 496

ISBN-13: 1492584835

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Client-Centered Exercise Prescription, Third Edition With Web Resource, emphasizes a personalized approach to exercise in which unique programs meet the interests and needs of individual clients. This resource will help you to prescribe exercise and guide clients in adopting, enjoying, and maintaining active lifestyles. Client-Centered Exercise Prescription, Third Edition, expands the role of the fitness professional from simple exercise prescription to include activity counseling, design modification, exercise demonstration, functionally integrated exercise, injury prevention, and follow-up monitoring for a variety of clients. Central to the book are seven client-centered models for each major fitness component that serve as a template of options for each decision in the prescription process: activity counseling, musculoskeletal exercise design, exercise demonstration, cardiovascular exercise prescription, resistance training prescription, muscle balance and flexibility prescription, and weight management prescription. The text explains the vital role that functionally integrated exercise plays in improving performance and maintaining musculoskeletal health and teaches how to recognize muscle imbalance and prevent complications. Fitness professionals will learn to make informed, client-centered decisions and address the following issues: • Establishing rapport and increasing adherence by prescribing exercise programs that match clients’ desires, needs, and lifestyles • Understanding clients’ unique psychological needs and using that information to keep them motivated • Monitoring clients’ needs both as they are originally presented and as they evolve over time • Applying strategies for treating and preventing overuse injuries so that clients avoid injury and frustration, thereby avoiding withdrawal from the program • Addressing the unique considerations of aging clients, including musculoskeletal conditions and functional mobility The third edition of Client-Centered Exercise Prescription retains the client-centered approach of previous editions, offering simulated initial interviews with clients, teaching cues for demonstration, sample sessions, and sample counseling dialogue. The text also features numerous updates: • More than 40 reproducible forms included in the text and duplicated in printable format in the web resource that can be shared with clients • Applied exercise prescription worksheets that facilitate the flow from the prescription models to the prescription card • Three new chapters on exercise prescription for aging adults that offer specific exercise recommendations for this growing demographic • Expanded sections on applied nutrition, reliable field tests, safety and referrals, and a unique biomechanical approach to exercise modifications and functional progressions • Five new case studies and other updated case studies that allow you to grasp how the material may be used in practice • Theory to Application sidebars, numerous photos, and chapter summaries that will engage you and help you find the most relevant information Using reliable field tests, practical nutrition guidelines, and applied exercise physiology concepts, this text will help both professionals and students better serve their current and future clients. Candidates preparing for certification exams, including the Canadian Society for Exercise Physiology Certified Personal Trainer (CSEP-CPT) exam, will find comprehensive treatment of the theory and applications covering the competencies required before entering the field. Practical examples, applied models, and scientific knowledge also make the text accessible to undergraduate students in fitness, exercise science, and health promotion programs.

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