Juan Carlos Santana's Functional Training PDF

By Juan Carlos Santana

Supplying energy, persistence, energy, and sport-specific programming, practical education is the main entire source for athletes, coaches, and athletic running shoes. In an ever-changing box, it emphasizes confirmed innovations and methods to education effects.

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A maximal test — in which you go all-out — should only be performed by a physician or in the presence of a physician. Submaximal tests are usually performed on a stationary bicycle, treadmill, or step bench. (If you’re a runner, request a treadmill; if you’re a cyclist, ask to be tested on a bike. ) The test usually lasts about 15 minutes. During this time, you increase your intensity every three or four minutes while the tester monitors your heart rate and blood pressure. The test shouldn’t be very hard.

Like your weight, your body-fat percentage is not necessarily a measure of your health. True, cardiovascular disease, diabetes, and certain cancers are more prevalent among overweight people — men who have more than about 20 percent body fat and women who have more than about 30 percent body fat. However, some researchers believe that these health problems are not caused by the extra fat itself but rather by a lack of exercise and a poor diet. In other words, if you exercise regularly and eat well, extra body fat may not compromise your health.

Chapter 3: Establishing Your Plan of Attack Day of the Week Date Conditions Goals Cardiovascular Training Time Strength Training Distance Weight Sets Difficulty Rating Reps Notes Notes Figure 3-2: A sample workout log. Goals for the workout Write down what you hope to accomplish during your workout, like completing the 20-minute Roller Coaster program on the stair-climber or swimming a half mile. Rather than scribbling a few lines while you’re running from the locker room into an aerobics class, fill in this section the night before or, better yet, immediately following your last workout.

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