The Miracle Workout: The Revolutionary 3-Step Program For Your Perfect Body - Hardcover

Davis, W. Jackson, Ph.D.

 
9780345470805: The Miracle Workout: The Revolutionary 3-Step Program For Your Perfect Body
Hardcover
ISBN 10: 034547080X ISBN 13: 9780345470805
Verlag: Ballantine Books, 2005

Inhaltsangabe

An authority on exercise physiology introduces an innovative new three-step exercise program that reveals how to integrate diverse forms of exercise into one routine; explains how to enhance one's cardiovascular health, improve flexibility, and build strength; and describes how to build muscle through cardio exercise, without pain. 28,000 first printing.

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Über die Autorin bzw. den Autor

W. JACKSON DAVIS is professor of ecology and evolution at the University of California at Santa Cruz (UCSC), where he teaches exercise physiology. He is a certified health and fitness instructor of the American College of Sports Medicine and serves as strength and conditioning coach in the UCSC athletic department, where he has trained athletes for their individual sports. He has published more than 150 scientific papers, books, reviews, op-ed pieces, and articles. He received the Humboldt Award from Germany for outstanding original scientific research in the neurosciences.

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The Integrated Exercise Revolution

This book is about a revolutionary way to manage your weight, sculpt your body, and reach peak performance, all in record time. The method is proven and easy, and it works regardless of your current physical condition, age, or personal goals. It is based on a newly discovered natural approach to exercise that is in reality as old as the hills, but has been long hidden in plain sight. I call it Integrated Body Conditioning, or simply IBC.

You have already practiced elements of IBC, though you probably didn’t recognize it. You did it when you were a child without giving it a second thought—you just played, and knew it was fun. You can recapture similar magic as an adult with IBC. In the process, you can work miracles with not just your body but also your mind, emotions, and spirit. This book is your performance manual for IBC, your path to the best body you can have, and, if you’re ready, your ticket to a new life. IBC has changed the nature and perception of exercise for me. When you finish reading this first chapter, I think you will feel the same way, and by the time you complete your first few IBC workouts, I know you will.

A Chronicle of Miracles

Since I discovered it years ago, integrated exercise has changed my life. Because of IBC, my muscle strength and endurance at the chronological age of 62 years exceed the 90th percentile of men in the 20–29 year age group. My maximum heart rate is typical of a 35-year-old man, and my bone strength and joint function resemble those of a 45-year-old man. And trust me—I am no genetic superman. I owe this personal miracle to a workout anyone can do, at any age, and at any level.

IBC can work miracles for you, too. It will bring you to your full genetic potential with minimum pain and in the least possible time. IBC can help reduce your body weight to its optimum level without calorie-restriction diets and without drugs, with due qualifications for members of special populations (Chapter 9). Put IBC together with the integrated diet (Chapter 10), and miracles follow. Perhaps most important for the long term, IBC is fun. To get and stay fit for life, you’ve got to enjoy the process. People who try the IBC workout generally rank it as their favorite, because it’s fun to do, it’s energizing, and it gives you a new vitality between workouts. Once your IBC program is under way, you may feel more invigorated than you’ve felt in years.

IBC is energizing because it conditions all three of your body’s primary energy systems—the short-term phosphorous (your biochemical first gear), medium-term anaerobic (second gear), and long-term aerobic (third gear) energy systems. IBC is an energy-conditioning approach to exercise. In the process, it also produces unprecedented results in fat loss, muscle gain, cardiovascular health, aerobic capacity, muscle strength, and muscle endurance. Controlled, randomized, and double-blind scientific experiments on college athletes at the University of California (Chapter 3) show that IBC builds muscle twice as fast as the best conventional exercise prescription, and reduces fat three times faster than the best conventional exercise prescription—and all with little or no muscle soreness.

IBC is also your path to peak body flexibility. You may stretch and bend like a child again, with minimum discomfort. You can achieve these miracles for yourself anywhere you choose—indoors or out, at home or in a gym, in as little as 30 minutes per session, three times a week. Most important, IBC is thoroughly adaptable to your needs and preferences—and pocketbook. You can do the IBC workout inexpensively and with minimum equipment, and make it as easy—or as hard—as you want or require, depending on your level and goals. For example:

•If you are new to exercise and your goals are limited to losing pounds and keeping them off, feeling energetic, and being healthy and well, do the beginning (30-minute) IBC workout three or more times a week (Chapter 4). It’s a cinch.

•If you are already exercising and in reasonable physical shape, and your goals include top physical fitness, select the intermediate (60-minute) IBC workout (Chapter 5). It’s vigorous, but within the reach of most healthy people.

•If you are an advanced exerciser or athlete, and if your goals extend to peak performance, use the 90-minute-plus IBC workout (Chapter 6), in combination with sport-specific training exercises (Chapter 7) and a year-round program designed to peak just before your season. It’s a challenge.

•If you are a member of a special population, there may be an IBC workout for you, although you may require special precautions (Chapter 9).

•If you are a senior with restricted capacities, or recovering from injury or illness, there may be an IBC workout for you—if your doctor approves (Chapter 9).

•If you belong to a sports team or are a coach and have the will to excel, there is an IBC program for you and your athletes (Chapter 3).

IBC helped propel the University of California at Santa Cruz men’s soccer team to the NCAA West Regional championship and the national championship finals two years in a row. The IBC workout is working miracles for the women’s soccer team, too, and it has become the foundation for conditioning in the UCSC athletic program. It’s so easy to learn, so effective and energizing, so downright exhilarating, that your days of dreading exercise are over.

How IBC Works

IBC has three primary elements:

1. Integrate different modes of exercise into the same workout.

This book shows you the different modes—aerobic, resistance, flexibility—and how to assemble them into a quick, fun, highly efficient workout with simple, adaptable routines and (if you choose) user-friendly workout logs to record your progress.

2. Exercise at a properly elevated heart rate.

This book shows you how to build up to that point safely, at your own pace, and determine and monitor your correct heart rate training window for optimum conditioning in light of your personal goals.

3. Progress steadily according to how your body feels.

This book shows you a simple method to look within to optimize perceived exertion and minimize perceived pain while you exercise. That way, you can advance at your body’s own best pace with minimum discomfort and minimum risk of injury.

Here’s a preview of the IBC workout. Start with an exercise as easy as a brisk daily walk to improve your cardiovascular condition. Then use your newly empowered heart to develop the rest of your body. While your heart rate is elevated into your cardiovascular training window—we’ll see exactly what that means shortly—do other kinds of exercise, such as stretching, bending, lifting, pushing, and pulling. When you do these other exercises while your heart rate is elevated, both your heart and the rest of your body develop much faster, in a mutually reinforcing growth cycle.

This first guiding principle of IBC is cardio-driving. This and several additional IBC principles and practices tap directly into biological universals (Chapter 2)—the physiological common denominators of every human being. You can therefore apply them to Pilates, Spinning, Yoga, or any other exercise system. If you already have a regular exercise routine going for yourself, and if you enjoy it, a few small modifications may enable you to apply IBC principles to your current exercise program and harvest dual benefits.

The IBC program is a three-step process. Think of it as a band or orchestra...

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Verlag
Ballantine Books
Erscheinungsdatum
2005
Sprache
Englisch
ISBN 10 
034547080X
ISBN 13 
9780345470805
Einband
Gebundene Ausgabe
Anzahl der Seiten
237
Kontakt zum Hersteller
SC
https://www.penguinrandomhouse.com/

CL MODESTO LAFUENTE 41
Madrid
Madrid
Spanien

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