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
