The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness

<h4>Foreword, by Mark Allen</h4><h4>Preface</h4><h4>Introduction</h4><h5>The Maffetone Method Questionnaire; The Method; Is Your Workout Working?; Too Fat?; Are You Aerobically Deficient?</h5><h2>Part 1: Understanding the Basics</h2><h3>1. Defining Exercise</h3><h5>Health and Fitness; Aerobic and Anaerobic; Muscle Fibers; Go Aerobic; Activity and Exercise; Training and Endurance; Overtraining and Undertraining</h5><h3>2. Exercise and Stress</h3><h5>Stressed Out?; Any of These Sound Familiar?; Effects of Excess Stress; Stages of the Stress Reaction; The General Adaptation Syndrome; Your Stress List; Simple Ways to Avoid Stress; Exercises That Increase Stress; Stress Testing</h5><h3>3. The Structural, Chemical, and Mental Aspects of Exercise</h3><h5>Structural Benefits; Chemical Benefits; Mental Benefits</h5><h3>4. Developing Maximum Aerobic Function</h3><h5>Measuring Fat Burning; Top Reasons for Increased Body Fat; Why Build an Aerobic Base?</h5><h3>5. Developing the Anaerobic System</h3><h5>Anaerobic Training; Sample One-Hour Workouts; Build Your Base; Summary of Anaerobic Benefits</h5><h3>6. Exercise and Heart Rate</h3><h5>Measuring Your Heart Rate; 220 or 180-Formula?; The 180-Formula; Modifying Your Heart Rate</h5><h3>7. The Use of Heart Rate Monitors</h3><h5>The Maximum Aerobic Function Test; Steady Progress; MAF Test and Competition</h5><h3>8. Warming Up, Cooling Down, and Stretching</h3><h5>Warming Up; Cooling Down; The Right Rate; Active Warm-Up and Recovery in Competition; Stretching; Even for Golf</h5><h3>9. The Aerobic Deficiency Syndrome</h3><h5>Quantity versus Quality of Life; ADS; Correcting ADS</h5><h3>10. The Overtraining Syndrome</h3><h5>Three Stages of Overtraining; Menstrual Problems and Overtraining; Correction of Overtraining</h5><h2>Part 2: Individualizing Your Program</h3><h3>11. A New Beginning: Starting Your Program</h3><h5>Start Simply; Walking; Children and Exercise; Other Activities; Exercises to Avoid; Starting Out: Exercises to Avoid; Your First Workout</h5><h3>12. Modifying Your Program</h3><h5>Is Your Workout Working?; Goals, Equipment, Aerobic Base; Frustration; Direction and Measurement</h5><h3>13. Rehabilitation: Restoring Your Youth</h3><h5>Quality of Life; Heart Disease; Blood Fats; Hypertension; Blood-Sugar Problems; Osteoporosis; Rehabilitation; Walking in Water</h5><h3>14. Changing with the Seasons</h3><h5>Spring; Summer; Fall; Winter; Dressing for Successful Exercise; SAD</h5><h3>15. Exercise Footwear: Finding the Right Shoe</h3><h5>How Shoes Can Cause Stress; Arch Function; Taping and Other Joint Support; Other Ankle Dysfunction; Proper Shoe Fit; How to Buy Athletic Shoes</h5><h3>16. Anatomy of an Injury</h3><h5>NSAIDs; The Structural Injury; The Chemical Injury; The Mental or Emotional Injury; Mending Your Own Injury; The Correct Therapy</h5><h3>17. The Diaphragm Muscle</h3><h5>The Diaphragm and the Abdominals; Breathing in Step</h5><h3>18. If Einstein Were Your Coach</h3><h5>Bad Timing; Relative Timing</h5><h3>19. Training Schedules for Competition</h3><h5>A Marked Improvement; Less Is More</h5><h3>20. Diet and Nutrition</h3><h5>General Dietary Recommendations; The Top Diet Dos and Don'ts; Carbohydrate Intolerance; The Two-Week Test; The Importance of Snacking to Burn Fat; Follow the Plan; Balancing Dietary Fat; The Good, Bad, and Ugly Fats</h5><h4>Bibliography</h4><h4>Index</h4>