Deep Fitness: The Mindful, Science-Based Strength-Training Method to Transform Your Well-Being in Just 30 Minutes a Week

https://faroutpodcast.com/vqiyv4e Cover Title Page Copyright Page Dedication Contents Foreword Introduction 1. The Modern Epidemic Muscling onto center stage Chronic disease—the modern affliction Conditions associated with sarcopenia 2. The Next Health Revolution Three anomalies Why fitness starts with muscle The magic of myokines Strength training as medicine Deep fitness 3. The Principles of Strength Training Principles 1 and 2: Lange and Milo of Croton Arthur Jones Principle 3: Momentary muscle failure Principle 4: One set is enough Principle 5: Slower is better Principle 6: Strengthening happens after a workout The West Point “Project Total Conditioning” study Arthritis, biotensegrity, and HIT 4. Mindful Strength Training to Failure Background: The merging of two practices The MSTF workout Can half an hour a week keep you healthy? Blood vessels, chairs, and the body’s joy 5. Thriving on Failure Hormesis: A positive shock The most important form of fitness? Eccentric strength gains MSTF and osteoporosis Why intensity is needed for muscle health The adrenaline response Growing younger Strengthening mitochondria Two more longevity regulators MSTF and weight loss Diet Failing while you can 6. Embodied Mindfulness The benefits of exercising mindfully Coming home to the body Stage one: Presence Stage two: The body’s fluid experience Stage three: The core The core workout The exploration 7. MSTF Exercises Getting the most from MSTF Machine-based routines Body-weight / Resistance band routines 8. Four Personal Accounts Andrei Yakovenko Kira Newman Allyson Woodrooffe Philip Shepherd Glossary Notes Our respective and shared gratitude Resources Index About the Authors