To both the knowledge-seeking fitness enthusiast and the fitness fanatic lacking time to exercise—this book is for you! [list]
[*]For the knowledge-seeking fitness enthusiast—you’ll find scientific sections giving detailed descriptions of physiological changes in the body that happen with various types of workouts.
[*]For the fitness fanatic who is short on time—you’ll find over a hundred detailed 20-minute HIIT workouts for exercise modes like running, burpees, battling ropes, cycling, and AirBike.
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Additionally, you’ll find chapters and workouts concerning: [list]
[*]HIRT—high-intensity resistance training—is when you use kettlebells, dumbbells, and barbells in an interval training format.
[*]HICT & HIFT—high-intensity concurrent & functional training—combines two exercise modes: endurance and strength.
[*]HIPT—high-intensity power training—the primary goal of HIPT is to develop the ATP-PC system and fast-twitch muscle fibers, which is accomplished through high velocity-high force and high velocity-low force exercises.
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About the Author
Helgi Gudfinnsson is the owner and manager of Metabolic, a group training facility and system, and HIIT University, a website about high-intensity interval training and related topics. His specialties include fitness program design and large group training. As a lifelong learner, Helgi spends his time educating himself and others in the field of fitness training and nutrition. Helgi has written three books on HIIT— Where Fit Happens, Little Lessons on HIIT, and Little Lessons on Basketball Conditioning. Helgi lives in Grindavik, Iceland, with his wife and two children. If you would like to contact Helgi or learn more about his offerings, please visithttps://www.facebook.com/...uinversity.com
Author(s): Gudfinnsson, Helgi
Publisher: Independently published
Year: 2021
Language: English
Commentary: High-Intensity Interval Training Workouts for Optimal Results
Pages: 277
Tags: High-Intensity Interval Training Workouts for Optimal Results
Contents
Introduction 1
High-IntensityIntervalTraining 4
High-IntensityIntervalTrainingandFatigueDevelopment6
High-IntensityIntervalTrainingandtheATP-PCSystem12
High-IntensityIntervalTrainingandGlycolysis 14
High-IntensityIntervalTrainingandtheCitricAcidCycleandOxidativePhosphorylation 17
High-IntensityIntervalTrainingandMembraneTransportProteins 21
High-IntensityIntervalTrainingandSodiumPotassiumPumps 22
High-IntensityIntervalTrainingandLactate25
High-IntensityIntervalTrainingandMitochondria 28
High-IntensityIntervalTrainingandCellularSignalingPathways 30
High-IntensityIntervalTrainingandATPTurnover 33
High-IntensityIntervalTrainingandProgramDesign 36
High-IntensityIntervalTrainingandExerciseIntensity42
CriticalPowerandtheFourIntensityZones 44
AKeyConceptinDeterminingAppropriateIntensity 47
High-IntensityIntervalTraining-RunningandCyclingWorkouts 51
High-IntensityIntervalTrainingAirbikeWorkouts 65
High-IntensityIntervalTrainingBurpeeWorkouts 82
High-IntensityIntervalTrainingBattlingRopeWorkouts 90
High-IntensityResistanceTraining 97
High-IntensityResistanceTrainingWorkouts 108
High-IntensityConcurrent&FunctionalTraining 131
High-IntensityConcurrent&FunctionalTrainingWorkouts 139
Contents
Introduction 1
High-IntensityIntervalTraining 4
High-IntensityIntervalTrainingandFatigueDevelopment6
High-IntensityIntervalTrainingandtheATP-PCSystem12
High-IntensityIntervalTrainingandGlycolysis 14
High-IntensityIntervalTrainingandtheCitricAcidCycleandOxidativePhosphorylation 17
High-IntensityIntervalTrainingandMembraneTransportProteins 21
High-IntensityIntervalTrainingandSodiumPotassiumPumps 22
High-IntensityIntervalTrainingandLactate25
High-IntensityIntervalTrainingandMitochondria 28
High-IntensityIntervalTrainingandCellularSignalingPathways 30
High-IntensityIntervalTrainingandATPTurnover 33
High-IntensityIntervalTrainingandProgramDesign 36
High-IntensityIntervalTrainingandExerciseIntensity42
CriticalPowerandtheFourIntensityZones 44
AKeyConceptinDeterminingAppropriateIntensity 47
High-IntensityIntervalTraining-RunningandCyclingWorkouts 51
High-IntensityIntervalTrainingAirbikeWorkouts 65
High-IntensityIntervalTrainingBurpeeWorkouts 82
High-IntensityIntervalTrainingBattlingRopeWorkouts 90
High-IntensityResistanceTraining 97
High-IntensityResistanceTrainingWorkouts 108
High-IntensityConcurrent&FunctionalTraining 131
High-IntensityConcurrent&FunctionalTrainingWorkouts 139
High-IntensityPowerTraining 175
High-IntensityPowerTrainingWorkouts 185
References 213
About the Author 236
