
Smarter Recovery epub
A Practical Guide to Maximizing Training Results
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Pete McCall, renowned personal trainer and author of the top-selling Smarter Workouts, cuts through the hype to explain what you really need to maximize your recovery and feel your best. With 60 exercises and stretches for recovery and mobility, Smarter Recovery breaks down the most effective tools, techniques, and methods, including these:
- Massage stick
- Foam roller
- Percussion gun
- Static stretching
- Mobility exercises
- Low-intensity strength exercises
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
Audience
Fitness enthusiasts as well as personal trainers and other fitness professionals who want to maximize fitness results with effective recovery methods.Chapter 1. Understanding the Need for Recovery
When Fatigue Becomes a Bad Thing
Functional Overreaching
How to Identify OTS
Developing the Recovery Mindset
Chapter 2. Impact of Intensity
Quantify the Intensity
How Moderate-to-High-Intensity Exercise Affects Your Body
Chapter 3. Systems Overload
Exercise Is Stress
Stress and the Nervous System
Autonomic Nervous System (ANS)
Exercise and the Immune System
Chapter 4. Fascia and Foam Rolling
The Myofascial Network
Maintaining Healthy Muscle Tissue
Biotensegrity and the Human Body
How Muscle Tightness Affects Your Body
The Benefits of Myofascial Release
Chapter 5. Recovery Methods
Stress Requires a Specific Method of Recovery
Recovery Strategies
Timing of Recovery
Part II. Strategies for Optimal Recovery
Chapter 6. Immediate Recovery: The First 24 Hours
Creating Balance Between Exercise and Recovery
Account for the After-Burn
Accelerating the Return to Homeostasis
Nutrition
Tissue Repair
Sleep
Chapter 7. The Day After a Workout: Exercises for Active Recovery
Why You’re Sore
Stability-Mobility Relationships in the Body
Mobility Exercises for Active Recovery Workouts
Foam Roller
Percussion Gun
Static Stretching
Supported
Bodyweight
Suspension Trainer
Cable Machine
Part III. Plan for Recovery
Chapter 8. Long-Term Planning for Recovery
Building Recovery Into Your Long-term Workout Plans
Designing Exercise Programs to Maximize Recovery
The Variables of Exercise Program Design
How to Increase Strength and Power Output
Applying the Variables to Your Workouts
Plan Your Week of Workouts
Plan a Year-Long Training Program
Chapter 9. Daily Healthy Habits to Promote Recovery
Your Metabolism
The Role of Protein
The Role of Carbohydrates
The Role of Fat
Timing
Sleep: The Ultimate Recovery Method
Meditation