But did you know that the traditional way of stretching—lock your knees, bounce, hold, hurt, hold longer—actually makes muscles tighter and more prone to injury?There’s a new and better way to stretch: Active-Isolated Stretching. And with The Whartons’ Stretch Book, the method used successfully by scores of professional, amateur, and Olympic athletes is now available to everyone.This groundbreaking technique, developed by researchers, coaches, and trainers, and pioneered by Jim and Phil Wharton, is your new exercise prescription. The routine is simple: First, you prepare to stretch one isolated muscle at a time. Then you actively contract the muscle opposite the isolated muscle, which will then relax in preparation for its stretch. You stretch it gently and quickly—for no more than two seconds—and release it before it goes into its protective contraction. Then you repeat. Simple, but the results are outstanding. The Whartons’ Stretch Book explains it all.Part I contains the Active-Isolated Stretch Catalog, with fully illustrated, easy-to-follow stretches for each of five body zones, from neck and shoulders to trunk, arms, and legs—over fifty stretches in all. Part II offers specific stretching prescriptions for over fifty-five sports and activities, from running, tennis, track, and aerobics to skiing, skating, and swimming. You’ll also find advice on stretching for daily activities such as driving, working at a desk, lifting, and keyboarding. Part III discusses stretching for life, with specific recommendations for expectant mothers and older athletes. It also includes specific stretching exercises that could help you avoid unnecessary surgery.Give Active-Isolated Stretching a try for three weeks. You’ll never go back to your old stretching routines again.

    Abravanel's one-of-a-kind plan is a complete health, fitness, and nutrition program that first teaches you how to determine your body type and then custom-tailors a three-step weight-loss plan and exercise regimen just for you. Using the latest scientific research, Dr. Abravanel has revised and expanded this successful strategy to make it even more effective and easy to follow.This revolutionary program includes: A newly revised Body Type questionnaire you can do at home A detailed list of foods you should avoid--and those you must eat A four-week eating plan, complete with daily menus and recipes A guide to supplements, herbal remedies, and exercise routines for each Body Type A Long Weekend of Rejuvenation to purify your system and clear your mindNow, to find out which Body Type you fall into, turn to the first page....

    Developed by the National Strength and Conditioning Association, Essentials of Strength Training and Conditioning, Fourth Edition, is the fundamental preparation text for the CSCS exam as well as a definitive reference that strength and conditioning professionals will consult in everyday practice.

    This revised edition offers beginners a comprehensive introduction to Tai Chi, a step-by-step guide to learning the complete form and the fundamentals necessary for correct practice. In this guide, you will learn:• History of Tai Chi Chuan• The relationships between Qi, Qigong, and Tai Chi• Tai Chi Chuan’s Thirteen Postures• Tai Chi Qigong Sets• The Complete Yang Style Long Form, step by step• How to practice Tai Chi for best long-term results

    To download free eBooks directly, you must use Kindle Fire. Amazon has changed their other Kindle reader software (PaperWhite, eInk and Touch) so those users must use this eBook in Amazon's downloadable Cloud Reader (read.amazon.com) on a PC or laptop to select and send the free classics to their Kindle. iPad users must use the Cloud Reader from "Manage Your Kindle" to use the download links, see "From The Author" below. Amazon Prime members are welcome to use their free monthly borrow to get this list and download hundreds of the free classics for future reading.This linked list of over 350 free science fiction stories and novels in Amazon's permanent collection was recently updated with hundreds of works from famous science fiction writers who wrote in the 1950's and 1960's and apparently forgot to extend their copyright protection. For the more recent authors SciFi fans will be familiar with, I just list the links (arranged by author) that will take you to their titles in the Kindle store for free download. For the earlier writers, I usually include a one or two line summary of their books.I thought I read all the classic SciFi twenty years ago, but I found a couple dozen authors I'd never heard of while researching Amazon's free collection. Most of the titles in this linked list of the free classic science fiction on Amazon were written before the "Golden Age" of science fiction, but influenced the authors who came later. I've included several early utopia/dystopia books, a popular subject in the late Victorian period. A few supernatural titles are included when the author also wrote other types of books. I didn't include fairy tales, and I made judgment calls on skipping science fiction/fantasy that was written for children and young adults, or just included a few samples from those authors.This list of free science fiction eBooks on Amazon works best on Kindle WiFi devices, and Fire. The newest 3G and 4G Kindle Paperwhite and Touch readers will only allow you to use the clickable links for free Amazon eBooks when you are using them on a WiFi network. Clicking the linked titles will bring you directly to the product page for the free eBook in the Kindle store, where you can sign into your Amazon account (required the first time only) and download the eBook immediately. (source: Amazon)

    12 WEEK WORKOUT PLAN✔ 102 page step-by-step guide✔ Effective cardio methods✔ Target problem areas✔ Each exercise under 30 min✔ See results in one week

    Arguably the greatest adventure skier to ever live, Doug Coombs pioneered hundreds of first descents....

    This manual contains fully worked-out solutions to all of the odd-numbered exercises in the text, giving students a way to check their answers and ensure that they took the correct steps to arrive at an answer.

    Solid anchors and proper rope techniques can prevent a fall from turning into a catastrophe, while bad anchors are an accident waiting to happen," says certified guide Craig Luebben, who invented his own type of climbing protection, the Big Bro. Since then, he taught rock climbing to hundreds of clients and has conducted self-rescue clinics across the United States. He distills more than twenty-five years of experience into Rock Climbing Anchors.This entry in the Mountaineers Outdoor Expert Series, for intermediate-to-advanced climbers, presents modern anchoring ideas and techniques for top-roping, rappelling, sport climbing, traditional rock climbing, and mountaineering-all in one comprehensive guide. Luebben covers the finer points of all types of commonly used anchors: removable anchors including hexes, wired nuts, tri-cams, expanding wedges, expandable tubes, and cams; natural anchors such as trees and boulders; and fixed anchors like bolts and pitons. Photos show a variety of gear placements, accompanied by discussion of the pros and cons of each.

    

     The Power of 10 seems to contradict nearly everything we're accustomed to hearing about exercise. Forget hours on the treadmill, and forget daily visits to the gym. This new program offers 20 minute workout sessions, once or twice per week, with an alluring emphasis on rest and recovery on your days off. The principle behind The Power of 10 is simple: by lifting weights in slow motion, making each rep last 20 seconds (10 seconds lifting and 10 seconds lowering) instead of the typical 7 seconds, you can maximize muscle transformation. The short workouts are so effective that your body will need days to recover and repair properly. Studies have shown that such routines can increase lean body mass, help burn calories more efficiently, and prevent cardio–vascular disease more effectively than aerobic exercise alone.

    It's about where to hit the ball, when, and why. It focuses on playing tennis strategically, which is the quickest and best way to raise your game to the next level. For recreational players, developing a strategic approach to the game is the single, most transformative step you can take. In this book, you will learn how to take advantage of the strengths in your game, how to minimize your weaknesses, and how to attack your opponent's game. Most tennis players start by focusing on the mechanics of their strokes. That makes sense. If you can't hit the ball over the net and inside the lines, the rest doesn't really matter. Later, when you're hitting the ball well, it's fun to keep working on your shots. All tennis players love to hit the ball. Unfortunately, stroke improvement has a diminishing return. Early on you improve rapidly, but then the pace levels off. It can be frustrating to work, week after week, month after month, and not see any progress. Developing your strategic understanding of the game completely changes that dynamic. It's difficult to exaggerate how much focusing on strategy can improve every aspect of your game. At first glance, tennis is a marvelously simple game. All you have to do is hit the ball over the net and inside the lines one time more than your opponent does and you win the point. Do that often enough and you win the match. In truth, however, tennis is endlessly complex. That's why it becomes a lifetime passion for so many of us. It's a demanding amalgamation of muscle memory, hand-eye coordination, geometric understanding, stamina, and split-second decision making. Adding another layer of complexity, most of us model our games on professional tennis players. We see them win points by smacking the felt off the ball, going for the lines, serving aces, and hitting topspin lobs from outside the doubles alley. We want to play like that. The catch is we don't have unbelievable hand-eye coordination and don't practice eight hours a day. Is it any wonder, then, that about 80 percent of points in a recreational match end with an unforced error? That's right. Eight out of 10 points-and often more-end because you or your opponent hit the ball into the net or outside the lines. When we come out of top in a match, we like to think that we won. It's probably more accurate to say that we didn't lose. At the core of strategic success at the recreational level is reducing unforced errors. Cutting them by just one or two per set can lead to an exponential leap in matches won. This book are filled with strategies and tactics that you can adopt and adapt to improve your game. You don't need to apply all of them; use only the concepts that work for you. If altering the strategies better suits your game, go for it. Playing strategically will make your game more consistent. You'll become a better competitor, and you'll have more fun.

    You have access to so much information - but where do you start and what is actually useful?! This particular book takes you right back to formula basics; exactly what a formula is, how to create one and what formulas can do. Then you'll learn about using functions in your formulas, a useful Excel feature which is designed to make your life easier. It will give you the starting blocks that you need in order to present and make sense of a spreadsheet in a quick and easy way that will give your confidence and career a boost. Formulae include: - Basic Arithmetic - SUM - IF - AND/OR - COUNT / COUNTA - AVERAGE / MAX / MIN - VLOOKUP / HLOOKUP - Bonus - Validation

    From shopping, to even getting information on flight times, to even tracking when to walk your dog, Alexa can do this. With over 23,000 skills and more being developed each day, Alexa is here to stay and is here to help you. But what can you do with Alexa? What are some of the abilities of Alexa that you can engage in, some that you can use to truly benefit yourself and others? Well, you’re about to find out. Here is a preview of what you'll learn: All of the different Echo devices and what they entail Various tips on how to use them all Tips to use the various features, including shopping Troubleshooting tips in order to have the best Amazon Echo experience Why you might consider getting one over another The capabilities of Alexa, including a whole slew of various things you can inquire from Alexa A comprehensive list of 1001 things to do with Alexa, including valuable tips and tricks You can become the Echo master that you know you can be, and this book is just the beginning of it all. With this, you’ll be able to control your Echo in the way that it’s meant to be, in the ways that you want it to be, and the different natures of this. Become the person that you want to be today, and make sure that you learn about your Echo, since you truly won’t regret it the moment you begin to use it, and you’ll master it even more with every interaction.

    Written in an efficient and useful style, and featuring more than 50 photos, it discusses base fitness, stretching, proper posture, and staying healthy through it all, as well as how personality and motivation affect training. Waitz also covers the most current and cutting-edge trends in long distance running, including cross training with yoga, Pilates, and deep water running. There’s also a special 30-minute beginner’s program as well as advice specifically tailored to first-time marathoners over 40 years old.