Heart rate serves as a window into the body, giving you minute-to-minute feedback on your physical condition based on all the factors affecting it—exercise intensity, diet, temperature, humidity, altitude, fatigue, and more.Total Heart Rate Training explains:•Heart function during exercise•How heart rate monitors work•Simple ways to use a heart rate monitor•Advanced heart rate training techniquesWith Total Heart Rate Training, you can design a personalized program that practically guarantees you’ll achieve your fitness goals. You’ll be able to determine the precise and optimal heart rate for each day’s workout by using your heart rate monitor to keep you on target. It’s like having a personal trainer telling you when to go harder and when to back off.This book also shows how powermeters and accelerometers enable you to compare your body’s input, as measured by heart rate, with its output-power or pace. It’s a combination that allows you to train at your peak for that competitive edge.

    Author Chad Waterbury offers the most current neuromuscular science to debunk the fitness myths and conventional wisdom that may be wreaking havoc on your workouts and inhibiting your gains. Forget lifting moderate weights slowly for lots and lots of sets and reps. The best way to get huge in a hurry is to use heavy weights and lift them quickly for fewer repetitions. Waterbury's groundbreaking programs will enable you to: -Add Mass and size. Gain as much as 16 pounds of muscle in 16 weeks--and add 1 full inch of upper arm circumference in half that time!-Get stronger...fast! Even seasoned lifters can realize a 5 percent increase in strength in the first few weeks. And in 12 weeks, you can boost your overall strength by up to 38 percent.-Build power and stamina. Increase your one-rep max in your core lifts by as much as 30 percent.-Shed fat fast. Burn off up to 10 pounds of body fat, losing up to 2 pounds of fat per week.With Men's Health Huge in a Hurry, you'll not only get bigger faster, you'll do it with less time wasted in the gym and with less post workout pain and a much lower injury risk.

    So why are injuries so common? Are our shoes to blame, or is it a question of running form, training, or poor diet? In this groundbreaking book, Peter Larson and Bill Katovsky explore the reasons why runners experience injuries and offer potential solutions to the current epidemic of running-related injuries. Their findings, gleaned from research studies and conversations with leading footwear scientists, biomechanical experts, coaches, podiatrists, physical therapists, and competitive runners, are informative and enlightening. Topics include:-How modern runners differ from their ancestors-Why repetitive stress causes most injuries, and how runners can safely reduce their occurrence-The pros and cons of barefoot running-Why it's time to move beyond the pronation-control paradigm with running shoes-How certain running-form flaws might increase injury risk-How footwear has evolved over the past 10,000 years-The recreational runner-Why running shoes are not inherently evilTread Lightly is a highly readable, multifaceted investigation of running—past and present, with a hopeful look to the future."

    

    From the official training program for the New York City Marathon to specific training programs for all levels of runners. Sections on how to prepare your own training schedules make this the definitive guide to training to compete as a runner.

    With a foreword by New York Times bestselling author Dr. Joseph Mercola. Achieve more with less effort: The secret to weight loss, fitness, and wellness lies in the most basic and most overlooked function of your body—how you breathe. One of the biggest obstacles to better health and fitness is a rarely identified problem: chronic over-breathing. We often take many more breaths than we need—without realizing it—contributing to poor health and fitness, including a host of disorders, from anxiety and asthma to insomnia and heart problems. In The Oxygen Advantage, the man who has trained over 5,000 people—including Olympic and professional athletes—in reduced breathing exercises now shares his scientifically validated techniques to help you breathe more efficiently. Patrick McKeown teaches you the fundamental relationship between oxygen and the body, then gets you started with a Body Oxygen Level Test (BOLT) to determine how efficiently your body uses oxygen. He then shows you how to increase your BOLT score by using light breathing exercises and learning how to simulate high altitude training, a technique used by Navy SEALs and professional athletes to help increase endurance, weight loss, and vital red blood cells to dramatically improve cardio-fitness. Following his program, even the most out-of-shape person (including those with chronic respiratory conditions such as asthma) can climb stairs, run for a bus, or play soccer without gasping for air, and everyone can achieve: Easy weight loss and weight maintenance Improved sleep and energy Increased concentration Reduced breathlessness during exercise Heightened athletic performance Improved cardiovascular health Elimination of asthmatic symptoms, and more. With The Oxygen Advantage, you can look better, feel better, and do more—it's as easy as breathing.

    If there’s a hardcore, super-functional tool or tactic for maximizing strength, speed or muscle, it’s here—bodyweight, kettlebells, barbells, tires, ropes, sandbags, kegs and sleds. The bodyweight section alone is worth more than the price of the book—it’s a ‘must read’ for calisthenics fans. No book combines the old-school methods of strength training and muscle-building with the new science of performance enhancement and athletic conditioning better than The Encyclopedia of Underground Strength and Conditioning. And no author delivers his knowledge with more heart and passion than Zach Even-Esh. This 'bible of strength' is an inspiring must-read for every athlete, coach and fitness enthusiast of any age who wants to help themselves or others get an edge on the competition and become bigger, stronger, faster and tougher.Zach Even-Esh has filled his book with the kind of wisdom that can only be obtained from years in the trenches making mistakes and learning from them. Zach outlines techniques and tactics to build not only useable strength, but well-rounded athleticism that enhances performance and provides resilience from injury. The ultimate report card for a coach is results, not knowledge of theory. Zach gets results for real people.•Become the Total Athletic Package, with a farm boy’s all-around power and a gladiator’s whipcord resilience…•Develop the mental toughness, durability and spiritual fortitude that would do a hardened Spec Ops proud…•Develop the steely, never-ever-quit endurance capacity of a true champion…•Become fully prepped to overcome the rigors and uncertainties of your combat-sport—or whatever else gets thrown at you…•Combine the horsepower of a Ferrari with the grinding strength of a tow truck…•Get stacked with righteous cords of “GO! GO! GO!” hyper-powerful, hyper-functional muscle…•Make relentless progress in your physical prowess—without sacrificing your health…•Develop a tigrish self-confidence that guarantees you NEVER surrender to any set back or apparent obstacle…You CAN have all of this—and a whole lot more—because master-athletic coach Zach Even-Esh, has already delivered on these promises to literally thousands of real-world athletes over the last 25 years…Zach has spent over 25 years figuring out what REALLY works in the REAL world to be utterly devastating athletically. And he is ready to share ALL of this hard-won know-how with you…Zach’s sole mission in life is to pass on to the world what truly does work to produce an EFFECTIVELY strong and powerful human being.Punch a ticket to ride with Zach—and enter the exalted territory of the “Soul Athlete”…“Soul Athletes” see the whole world as their physical-transformation playground. Doesn’t matter where you are—you work with what you got…trees, sand, tires, sledgehammers, kettlebells, barbells, ropes, trucks, sandbags, ocean, kegs, stones, sleds, bodyweight, free weights, training partners, playgr

    You may have tried and failed in the past to make running stick, but never the less you are determined to master it. You may tell yourself that “running is hard”, or “I’m just not a runner”, but the truth is that anybody can learn to run if they have the right approach. You will likely have many questions; “how do I build up my running distance?”, “how do I stay motivated to run?”, “how do I warm up and cool down?”. All of these and more are covered off within the pages of this book along with a step by step guide to building up your running to 60 minutes. There is more to learning how to run than just going out and seeing how far you can go three days a week. Some people will undoubtedly have success with this method, but for most beginner runners it takes a little more guidance and support to truly master the art of running. More and more beginners are deciding to take their first steps and learn how to run. Races are popping up all over the place geared towards beginner runners and it remains one of the most accessible sports around. Learning how to run should be a fun and rewarding experience in itself, not just a means to achieve a goal. Beginner’s Luck is a complete program that teaches you everything you need to build your confidence as a runner. The program itself removes the pressure of having to stick rigidly to a set rate of progress, and instead allows you to progress at your own pace. If you are a beginner runner who would like to learn how to run for up to an hour AND surprise yourself as to how easy it really is, get Beginner’s Luck and start out on your journey today.

    Whether you’re a new runner training for your first race or an experienced marathoner, this cutting-edge book will keep you on the road and running faster. With comprehensive, illustrated information on running health and injury prevention, this book is the first to include embedded scan codes that lead readers to videos addressing such issues as shin splints, plantar fasciitis, stress fractures, and runner’s knee. Not only will runners be able to read about how they can treat and prevent hundreds of medical and nutritional issues, they’ll be able to walk into a top-level video consultation 24 hours per day, 7 days per week, from anywhere in the world!

    Lions, rhino, and buffalo roam the plains on either side. But I haven’t come to Kenya to spot wildlife. I’ve come to run.”   Whether running is your recreation, your religion, or just a spectator sport, Adharanand Finn’s incredible journey to the elite training camps of Kenya will captivate and inspire you. Part travelogue, part memoir, this mesmerizing quest to uncover the secrets of the world’s greatest runners—and put them to the test—combines practical advice, a fresh look at barefoot running, and hard-won spiritual insights.   As a boy growing up in the English countryside, Adharanand Finn was a natural runner. While other kids struggled, he breezed through schoolyard races, imagining he was one of his heroes: the Kenyan long-distance runners exploding into prominence as Olympic and world champions. But as he grew up, pursued a career in journalism, married and had children, those childhood dreams slipped away—until suddenly, in his mid-thirties, Finn realized he might have only one chance left to see how far his talents could take him.   Uprooting his family of five, including three small children, Finn traveled to Iten, a small, chaotic town in the Rift Valley province of Kenya—a mecca for long-distance runners thanks to its high altitude, endless running paths, and some of the top training schools in the world. Finn would run side by side with Olympic champions, young hopefuls, and barefoot schoolchildren . . . not to mention the exotic—and sometimes dangerous—wildlife for which Kenya is famous.   Here, too, he would meet a cast of colorful characters, including his unflappable guide, Godfrey Kiprotich, a former half marathon champion; Christopher Cheboiboch, one of the fastest men ever to run the New York City Marathon; and Japhet, a poor, bucktoothed boy with unsuspected reservoirs of courage and raw speed. Amid the daily challenges of training and of raising a family abroad, Finn would learn invaluable lessons about running—and about life.  Running with the Kenyans is more than one man’s pursuit of a lifelong dream. It’s a fascinating portrait of a magical country—and an extraordinary people seemingly born to run.

    The Obree Way, A Training Guide for Cyclists is the one stop shop for aspiring cyclists, full of insight and ideas from a legend of cycling Graeme Obree. Graeme has a life time's experience in cycling, working every dimension in his quest to understand how to go faster on a bike.The Obree Way is exactly that, a synopsis of the ideas and thoughts on training from Graeme with a unique insight into the focus and passion he has for his sport. The Obree Way is written to provide a practical guide to cyclists and is ideal for those new or returning to the sport.Written like a novel, The Obree Way is easily readable and covers all the main subject matters necessary to allow readers to make the most from any training time and effort. Psychology, bike set up, breathing, nutrition and more, The Obree Way is a comprehensive guide, a one stop shop minus the jargon to help cyclists get more from their investment in the sport.

    Combining all the health and fitness benefits of walking and road running, the outdoor adventure of sports such as hiking and mountain biking, and the spiritual renewal from a day spent communing with nature, is it any wonder that trail running is fast becoming one of the most popular fitness activities? Whether you're a complete beginner or have been hitting the trails for years, this fully illustrated, one-of-a-kind guide provides all the essential information including: finding trails and getting started; managing ascents and descents with ease; maneuvering off-road obstacles; strength, stretching, and cross-training; selecting proper shoes, clothing, and accessories; safety on the trail; racing and other trail events and more.

    Drawing on over a decade of research and first-hand interviews with dozens of top action and adventure sports athletes such as big–wave legend Laird Hamilton, big–mountain snowboarder Jeremy Jones, and skateboarding pioneer Danny Way, Kotler explores the frontier science of “flow,” an optimal state of consciousness where we perform and feel our best.Building a bridge between the extreme and the mainstream, The Rise of Superman explains how these athletes are using flow to do the impossible and how we can use this information to radically accelerate our performance in our own lives.At its core, this is a book about profound possibility, what is actually possible for our species, and where—if anywhere—our limits lie.

    These athletes prove that raw athletic ability doesn’t necessarily translate to a superior on-field experience—it’s the mental game that matters most.Sports participation—from the recreational to the collegiate Division I level—is at an all-time high. While the caliber of their game may differ, athletes at every level have one thing in common: they want to excel. In The Champion’s Mind, sports psychologist Jim Afremow, PhD, LPC, now offers the same advice he uses with Olympians, Heisman Trophy winners, and professional athletes, including:• Tips and techniques based on high-performance psychology research, such as how to get in a "zone," thrive on a team, and stay humble• How to progress within a sport and sustain excellence long-term• Customizable pre-performance routines to hit full power when the gun goes off or the puck is droppedThe Champion’s Mind distills actionable advice into clear and concise steps for athletes looking to find confidence, concentration, and mental preparedness—the mental edge that sets champions apart.

    With a foreword by Dean Karnazes.Outrunning the Demons is an in-depth exploration of just why running can so often seem the answer to everything when you find yourself in extremis. Phil Hewitt has been there himself. He was viciously mugged in 2016 and left for dead. Suffering the acute symptoms of post-traumatic stress disorder and unable to make any sense of what had happened to him, Phil found that dedicating himself to running--and its possible healing powers--was the only route ahead.Running can take us to fantastic places. Just as importantly, it can also bring us back from terrible ones. For people in times of crisis, trauma and physical or mental illness, running is often the means by which they reconstruct fractured, fragmented identity--or indeed the means to a new identity. When normality collapses, running can put it back together again. In the very worst cases, it can actually create a new normality and offer us the chance to move on.The author's own experiences place him in a unique position as he interviews runners who have suffered similarly and worse in a wide range of scenarios. The book covers the themes of Trauma, Bereavement, Depression & Anxiety, Addiction & Alcoholism, Terrorism, Violence/Sexual Abuse, Long-term Health Conditions (cancer, stroke etc), and Eating Disorders. While dealing with heavy, harrowing subjects, this powerfully compelling, engrossing, and enriching book will ultimately uplifting and celebratory, an exploration of why running can be the key to overcoming traumatic experiences and rebuilding lives.