The Mindful, Science-Based Strength-Training Method to Transform Your Well-Being in Just 30 Minutes a Week

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We all know exercise is important. But why? The mixed messages we’ve received about exercise, aerobics, and mental and physical fitness are all misleading...or at least incomplete. Clinical research shows that we lose muscle mass as we age, and that preventing muscle loss through strength training--more than cardio, stretching, or flexibility--is the key to staying active, healthy, and well. Deep Fitness introduces a proven, new approach to building strength and whole-body health: Mindful Strength Training to Failure (MSTF). This science-based method reverses muscle loss and improves overall strength in just one or two 30-minute sessions a week. MSTF exercises are simple and effective, and can be done at home with resistance bands and bodyweight, or with the machines at your local gym. Using slow reps, MSTF marries mindful body awareness with proven strength-training techniques to help you become stronger at any age. With more than 30 full-color exercises, Deep Fitness explains the science behind MSTF. It shows how the program boosts longevity and healthspan; aids weight loss and fat reduction; increases overall wellness and mental health; and can improve or reverse symptoms of: • Prediabetes and diabetes • Cardiovascular disease • Metabolic syndrome • Alzheimer’s and dementia • Chronic inflammation • Osteoporosis • Other chronic illnesses Appropriate for people of all ages and activity levels, the exercises and techniques in Deep Fitness are effective, straightforward, and sustainable, helping you enjoy the vibrant, fit, whole-body health you deserve.

Author(s): Philip Shepherd; Andrei Yakovenko
Publisher: North Atlantic Books
Year: 2021

Language: English
Commentary: 30 Minutes a Week Science-Based Strength-Training
Pages: 224
Tags: 30 Minutes a Week Science-Based Strength-Training

Foreword

Introduction

1. The Modern Epidemic

Muscling onto center stage

Chronic disease—the modern affliction

Conditions associated with sarcopenia

2. The Next Health Revolution

Three anomalies

Why fitness starts with muscle

The magic of myokines

Strength training as medicine

Deep fitness

3. The Principles of Strength Training

Principles 1 and 2: Lange and Milo of Croton

Arthur Jones

Principle 3: Momentary muscle failure

Principle 4: One set is enough

Principle 5: Slower is better

Principle 6: Strengthening happens after a workout

The West Point “Project Total Conditioning” study

Arthritis, biotensegrity, and HIT

4. Mindful Strength Training to Failure

Background: The merging of two practices

The MSTF workout

Can half an hour a week keep you healthy?

Blood vessels, chairs, and the body’s joy

5. Thriving on Failure

Hormesis: A positive shock

The most important form of fitness?

Eccentric strength gains

MSTF and osteoporosis

Why intensity is needed for muscle health

The adrenaline response

Growing younger

Strengthening mitochondria

Two more longevity regulators

MSTF and weight loss

Diet

Failing while you can

6. Embodied Mindfulness

The benefits of exercising mindfully

Coming home to the body

Stage one: Presence

Stage two: The body’s fluid experience

Stage three: The core

The core workout

The exploration

7. MSTF Exercises

Getting the most from MSTF

Machine-based routines

Body-weight / Resistance band routines

8. Four Personal Accounts

Andrei Yakovenko

Kira Newman

Allyson Woodrooffe

Philip Shepherd

Glossary

Notes

Our respective and shared gratitude

Resources

Index

About the Authors