Science of HIIT: Understand the Anatomy and Physiology to Transform Your Body
- Length: 224 pages
- Edition: A
- Language: English
- Publisher: DK
- Publication Date: 2022-02-01
- ISBN-10: 0744051282
- ISBN-13: 9780744051285
- Sales Rank: #440267 (See Top 100 Books)
Train your way to a leaner, stronger body in half the time or less!
Get ready to break a serious sweat with this scientific guide to HIIT training! Discover everything you need to know to achieve the best results from your HIIT workouts by understanding the muscle action needed to perfect each exercise.
Inside the pages of this fitness book, you’ll explore the physiology of more than 90 essential HIIT exercises! It is packed with:
- Specially commissioned CGI artworks depicting all the main HIIT resistance exercises — from burpees to plank jacks — and variations that add or reduce the challenge.
- CGI artwork features color-coding to highlight how the muscles, ligaments and joints engage, stretch and relax to perform each exercise.
- Training programs, tailored to different abilities and goals, provide suggested workouts with a progressive increase in challenges over weeks and months.
- Easy-to-follow infographics help explain the hard science behind why HIIT training is so efficient, and what beneficial physical adaptations it can bring.
High-intensity interval training is a fantastic way to lose weight and get strong by performing very short bursts of targeted exercise. Recent scientific research shows that HIIT is the most efficient form of exercise for raising fitness levels and increasing cardio-respiratory health. Science of HIIT reveals the facts to help you optimize the benefits of HITT to your body and mind.
The clear CGI artwork details the mechanics of each exercise, correct body posture, the muscles involved and how they engage to perform movements. You’ll also learn the knowledge and tools needed to be able to create your own bespoke workouts. This HIIT guide will completely transform your performance and help you smash your goals!
DK Publishing’s Science of series helps readers discover the research and scientific theories behind exercise and sport. It’s perfect for training at home or the gym. Other sport science books in this series include Science of Yoga and Science of Strength Training.
CONTENTS Introduction PHYSIOLOGY OF HIIT The benefits of HIIT 10 Powering your HIIT workout 12 Improving your cardio fitness 14 The HIIT “afterburn” 16 How muscles work 18 How HIIT promotes muscle growth 20 Muscular anatomy 22 HIIT training and the brain 24 Feeding your HIIT 26 HIIT EXERCISES Introduction to the exercises Terminology guide CORE EXERCISES High plank to low plank Variations Swim plank Mountain climber Variations Bear plank Variations Sit-up Crunch Variations Transverse abdominal ball crunch V-up Variations UPPER BODY EXERCISES Push-up Variations Overhead triceps extension Variations Dumbbell biceps curl Variations Dumbbell front raise Variations Dumbbell lateral raise Military shoulder press Variations Dumbbell rear deltoid fly Variations Dumbbell bench press Dumbbell chest fly LOWER BODY EXERCISES Squat Variations Right and left split squat Variations Crab walk Alternating snatch Alternating lateral lunge Variations Calf raise Step-up with dumbbells Alternating toe tap Single-leg deadlift Glute bridge Variations PLYOMETRIC EXERCISES Skater High knee Variations Squat jump Variations Tuck jump Box jump Single-leg forward jump Football up and down Burpee Bear crawl TOTAL BODY EXERCISES Jack press Push-up and squat Push-up and tuck jump Bear plank and push-up High plank, ankle tap, and push-up B boy power kicks Military press and overhead triceps extension Bent-over row and hammer curl Rear deltoid fly and triceps kickback Sumo squat and hammer concentration curl HIIT TRAINING Getting started Planning your training Following and creating your own routine Weekly training planner Warming up and cooling down Workout routines Beginner Intermediate Advanced Glossary Index Bibliography Acknowledgments About the author
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