High-Intensity Interval Training: Research-based Workouts for Optimal Results

Description

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. [/list] 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. [/list] 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 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