Deep Fitness: The Mindful, Science-Based Strength-Training Method to Transform Your Well-Being in Just 30 Minutes a Week
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(as of Oct 09, 2024 02:07:22 UTC – Details)
Fight aging, build strength, and achieve whole-body health in just 30 minutes a day, once or twice a week, with these 30 strength training exercises based on science and mindfulness practices—for people of all ages and activity levels.
The mixed messages we’ve received about exercise, aerobics, and mental and physical fitness are all misleading…or at least incomplete. Clinical research shows that we lose muscle mass as we age, and that preventing muscle loss through strength training—more than cardio, stretching, or flexibility—is the key to staying active, healthy, and well.
Deep Fitness introduces Mindful Strength Training to Failure (MSTF), a science-based method that reverses muscle loss and improves overall strength in just 1 or 2 30-minute sessions a week. MSTF exercises are simple and effective, and can be done at home with resistance bands and bodyweight, or with the machines at your local gym. Using slow reps, MSTF marries mindful body awareness with proven strength-training techniques to help you become stronger at any age.
With more than 30 full-color exercises, Deep Fitnessexplains the science behind MSTF. It shows how the program boosts longevity and healthspan; aids weight loss and fat reduction; increases overall wellness and mental health; and can improve or reverse symptoms of:
• Prediabetes and diabetes
• Cardiovascular disease
• Metabolic syndrome
• Alzheimer’s and dementia
• Chronic inflammation
• Osteoporosis
• Other chronic illnesses
Appropriate for people of all ages and activity levels, the exercises and techniques in Deep Fitness are effective, straightforward, and sustainable, helping you enjoy the vibrant, fit, whole-body health you deserve.
From the Publisher
Foundational MSTF Exercises – WALL SIT
1. Find a vertical surface you can lean against (e.g., a wall). Place your feet shoulder width apart and about a foot or so away from the wall. Make sure your feet won’t slide on the floor. You can do it barefoot or wear shoes with a good grip.
2. Take a moment to become fully present, then lean against the support so that your entire torso is pressed firmly against it, and then lower your body so your knees are at an angle of about 90 degrees. Keep your shoulders relaxed, and breathe continuously.
3. Hold this position for as long as you can, until your legs can’t hold you any more and you simply collapse onto the floor.
4. Note how long you held the Wall Sit for and try holding it a little longer the next time.
5. As you get stronger, you can make the exercise more challenging by lowering your body another inch or so, and holding it there.
Foundational MSTF Exercises – CORE PLANK
1. Get in the plank position. You can choose either the standard push-up position, with your hands on the floor and arms straight, or you can place your elbows on the floor. In either case, your body should resemble a plank. Visualize a straight line running from your ankles through your knees, hips, back, and shoulders.
2. Allowing yourself to be fully present, hold that position without arching your lower back or lifting your hips, keeping your abs tight. Keep breathing, with your face relaxed.
3. Maintain the plank for as long as you can, until you can no longer sustain your form and you simply collapse to the floor.
4. Note how long you held the plank, and try holding it a little longer the next time.
Foundational MSTF Exercises – HIP THRUST
1. Lie on the floor and put your feet on a stable surface around the height of a coffee table or a chair. Your knees should be at about 90 degrees. Take a moment to become fully present.
2. Keeping your arms on the floor, beside the torso, start lifting your hips towards the ceiling until they can’t go any higher. At the top of the ROM (range of motion), squeeze the gluteus and hold for half a second.
3. Then lower the hips smoothly and slowly, but do not let them touch the floor. Keep a gap of an inch or so between the hips and the floor. Pause for half a second, breathing continuously, remaining present.
4. Once you are barely able to raise your hips while maintaining good form, do a static hold for about 30 seconds at the top of the ROM, while squeezing your gluteus as hard as possible. Then gradually lower your hips to the floor.
5. To make this exercise more challenging, you can place a weight around your hip area.
Publisher : North Atlantic Books (October 19, 2021)
Language : English
Paperback : 224 pages
ISBN-10 : 1623176670
ISBN-13 : 978-1623176679
Item Weight : 1.7 pounds
Dimensions : 7 x 0.71 x 8.98 inches
