The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness

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Foreword, by Mark AllenPrefaceIntroductionThe Maffetone Method Questionnaire; The Method; Is Your Workout Working?; Too Fat?; Are You Aerobically Deficient?Part 1: Understanding the Basics1. Defining ExerciseHealth and Fitness; Aerobic and Anaerobic; Muscle Fibers; Go Aerobic; Activity and Exercise; Training and Endurance; Overtraining and Undertraining2. Exercise and StressStressed Out?; Any of These Sound Familiar?; Effects of Excess Stress; Stages of the Stress Reaction; The General Adaptation Syndrome; Your Stress List; Simple Ways to Avoid Stress; Exercises That Increase Stress; Stress Testing3. The Structural, Chemical, and Mental Aspects of ExerciseStructural Benefits; Chemical Benefits; Mental Benefits4. Developing Maximum Aerobic FunctionMeasuring Fat Burning; Top Reasons for Increased Body Fat; Why Build an Aerobic Base?5. Developing the Anaerobic SystemAnaerobic Training; Sample One-Hour Workouts; Build Your Base; Summary of Anaerobic Benefits6. Exercise and Heart RateMeasuring Your Heart Rate; 220 or 180-Formula?; The 180-Formula; Modifying Your Heart Rate7. The Use of Heart Rate MonitorsThe Maximum Aerobic Function Test; Steady Progress; MAF Test and Competition8. Warming Up, Cooling Down, and StretchingWarming Up; Cooling Down; The Right Rate; Active Warm-Up and Recovery in Competition; Stretching; Even for Golf9. The Aerobic Deficiency SyndromeQuantity versus Quality of Life; ADS; Correcting ADS10. The Overtraining SyndromeThree Stages of Overtraining; Menstrual Problems and Overtraining; Correction of OvertrainingPart 2: Individualizing Your Program11. A New Beginning: Starting Your ProgramStart Simply; Walking; Children and Exercise; Other Activities; Exercises to Avoid; Starting Out: Exercises to Avoid; Your First Workout12. Modifying Your ProgramIs Your Workout Working?; Goals, Equipment, Aerobic Base; Frustration; Direction and Measurement13. Rehabilitation: Restoring Your YouthQuality of Life; Heart Disease; Blood Fats; Hypertension; Blood-Sugar Problems; Osteoporosis; Rehabilitation; Walking in Water14. Changing with the SeasonsSpring; Summer; Fall; Winter; Dressing for Successful Exercise; SAD15. Exercise Footwear: Finding the Right ShoeHow Shoes Can Cause Stress; Arch Function; Taping and Other Joint Support; Other Ankle Dysfunction; Proper Shoe Fit; How to Buy Athletic Shoes16. Anatomy of an InjuryNSAIDs; The Structural Injury; The Chemical Injury; The Mental or Emotional Injury; Mending Your Own Injury; The Correct Therapy17. The Diaphragm MuscleThe Diaphragm and the Abdominals; Breathing in Step18. If Einstein Were Your CoachBad Timing; Relative Timing19. Training Schedules for CompetitionA Marked Improvement; Less Is More20. Diet and NutritionGeneral Dietary Recommendations; The Top Diet Dos and Don'ts; Carbohydrate Intolerance; The Two-Week Test; The Importance of Snacking to Burn Fat; Follow the Plan; Balancing Dietary Fat; The Good, Bad, and Ugly FatsBibliographyIndex