Staying Young with Interval Training: The Revolutionary HIIT Approach to Being Fit, Strong and Healthy at Any Age

by Joseph Tieri

Overview

A Workout to Reverse Aging

Professional trainers know that high-intensity interval training is a super-effective way to burn fat and get ripped. However, research shows that this popular exercise approach also improves heart and cellular health, prevents disease and enhances athletic performance for older adults—regardless of age. The scientifically proven fitness routines in Staying Young with Interval Training take much less time than conventional workouts, so you can quickly gain:

• Greater flexibility for an active lifestyle
• Muscle and core strength to stay in the game
• Increased energy for the things you love
• Optimal health to live longer and fitter
• A leaner physique with fat-burning stamina

Product Details

ISBN-13:	9781612437804
Publisher:	Ulysses Press
Publication date:	03/27/2018
Pages:	144
Sales rank:	597,042
Product dimensions:	7.40(w) x 9.10(h) x 0.50(d)

About the Author

Dr. Joseph Tieri is an osteopathic medical physician and a specialist in the holistic hands-on healing practice of osteopathic manipulation. He has been in private practice for more than sixteen years and has treated thousands of adults and children suffering from a variety of ailments. Dr. Tieri is the author of End Everyday Pain for 50+, has lectured and published articles on alternative medicine and osteopathy, and serves as a clinical instructor teaching medical students and residents at his office, the Stone Ridge Healing Arts Center in Stone Ridge, NY, of which he is part owner. He enjoys raising his daughter Alexis with his wife Janice, and his hobbies include hiking and skiing in the Catskills Mountains, and practicing karate—in which he holds a black belt degree.

Table of Contents

Introduction 7

How to Use This Book 8

Mental Blocks 9

Why HIIT? 10

1 Staying Young With HIIT 11

What Is High-Intensity Interval Training? 11

How Short Can You Go? 13

HIIT, Muscle & Cellular Health 13

HIIT & Disease Prevention 15

HIIT & Fitness 20

The Time Is Now 22

2 Getting Started The Right Way 23

Medical Clearance 23

Avoiding Injury 24

How to Proceed If You Have Chronic Muscle or Joint Pain 24

Start Low & Go Slow! 25

Use a Heart Rate Monitor 26

Nutrition 26

Fitness Assessment 29

Goal Setting 31

3 Dynamic Warm-Up 32

Trunk Side Bend 33

Trunk Rotation 34

Arm Crossover 35

Arm Circle 36

Shoulder Blade Mobility 37

Page Turn 38

Side Lunge 39

Knee to Chest 40

Hip Stretch with a Twist 41

Leg Crossover 42

Hip Swing 43

4 Hiit Routines 44

HIIT Strengthening 44

HIIT Cardio 45

Putting It All Together 46

Workout Gear & Equipment 46

The HIIT Routines 49

5 The HIIT Exercises 63

Core 64

Bird Dog (Legs Only) 64

Hip Raise 65

Turkish Get-Up 66

Bent-Leg Kick Back 68

Bird Dog 69

Crunch 70

Single-Leg Hip Raise 71

Side Jackknife 72

Plank 73

Side Plank 74

Prone Back Extension 75

Hip Up 76

Plank with Leg Raise 77

Bicycle Crunch 78

Lateral Bear Crawl 79

Circle Crunch 80

Upper Body 81

Knee Push-Up 81

Triceps Dip 82

Shoulder Blade Squeeze 83

Floor Raise I-Y-T 84

Jumping Jack Press 86

Bent-Knee Side Plank 87

Inchworm 88

Knee Push-Up with a Twist 89

Bear Crawl 90

Backward Bear Crawl 91

Push-Up 92

Lower Body 93

Wall Slide 93

Knee-Down Lunge 94

Step-Up 95

Squat 96

Lunge 97

Reverse Lunge 98

Lateral Lunge 99

One-Leg Step-Up 100

Up & Down 101

Reverse Lunge with Reach 102

Cardio 104

Jumping Jacks 104

Jumping Rope 105

Sprint 106

Mountain Climber 107

Squat Thrust 108

Ski Jump 110

Burpee (Optional Push-Up) 111

Appendix 112

Foam Rolling 112

Glutes/Piriformis (Butt Muscles) 113

Iliotibial Band 114

Gastrocnemius (Calves) 115

Quadriceps (Front ofThighs) 116

Hamstrings (Back of Thighs) 117

Erector Spinae (Upper and Lower Back) 118

Static Stretches 119

Neck Stretch 120

Shoulder Stretch 121

Lower-Back Stretch 122

Hip Stretch 123

Butt Stretch 124

Front of the Thigh Stretch 125

Back of the Thigh Stretch 126

Calf Stretch 127

Shin Stretch 128

Notes 129

Bibliography 132

Index 133

Acknowledgments 136

About The Author 136