Smarter Recovery epub

Many fitness and wellness resources stress the importance of getting in a good workout. Often overlooked is recovery. Without proper recovery, you won’t be fully prepared for your next session—or reap the full benefits of your training. Smarter Recovery changes that, delivering evidence-based information and practical advice to effectively integrate this essential step into your routine.

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

You’ll also learn the importance of nutrition and sleep in recovery and learn how to create a long-term plan to help you feel your best. Case studies further demonstrate how to use the information in applicable situations. Simply put, Smarter Recovery takes the guesswork out of the process to help everyone—from fitness professionals to weekend warriors and fitness enthusiasts—identity the most effective recovery methods for their needs.

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.

Part I. Recovery Explained

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 Identifying the Best Recovery Strategies for Your Needs

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
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

Pete McCall is the director of education for EoS Fitness, the host of the All About Fitness podcast, a strength coach, and a fitness educator. He is certified as a personal trainer through the American Council on Exercise (ACE) and the National Academy of Sports Medicine (NASM), and he holds a CSCS (Certified Strength and Conditioning Specialist) certification from the National Strength and Conditioning Association (NSCA).

Frequently quoted as a fitness expert in publications such as the Washington Post, Wall Street Journal, U-T San Diego Union Tribune, Time, Men’s Fitness, SELF, Glamour, U.S. News & World Report, and Shape magazine, McCall is a sought-after resource for accurate, in-depth insight into how to get results from exercise. Besides working with individual clients and teaching group fitness classes, he has more than a decade of experience in educating personal trainers around the world, including teaching for both ACE and NASM.

McCall is a former exercise physiologist for ACE, where he helped create the Integrated Fitness Training (ACE IFT) model, write the ACE Personal Trainer Manual, and develop education workshops on metabolic conditioning, movement-based training, and youth fitness. He is a master trainer for Core Health & Fitness (the parent company of Nautilus, StairMaster, Star Trac, and Schwinn), a content contributor for 24 Hour Fitness, and an adjunct faculty member in exercise science at both Mesa Community College and San Diego State University. He has delivered wellness education talks for the U.S. Navy (at Naval Air Station North Island), the White House, the World Bank, the International Association of Fire Fighters, and Reebok.

McCall earned his master's of science degree in exercise science and health promotion from the California University of Pennsylvania, and he holds the Fellow in Applied Functional Science credential from the Gray Institute.