| Edition |
First edition. |
| Description |
xii, 146 pages : illustrations ; 27 cm |
| Note |
Includes index. |
| Contents |
The fire Academy -- Preface : transformation -- All wet -- 1. The early days -- The benefits of exercise -- The comeback kid -- If you build it, they will work out -- Captain marathon -- Make the decision to change -- Conely Island -- 2. Mind over matter -- section 2.1. Setting goals -- section 2.2. Hocus focus -- Unleash the power of your mind -- Energizing breath -- Preworkout and postworkout -- Meditation -- Priorities and planning -- Review -- Bushwick -- 3. Principles of firefighter's workout -- section 3.1. Cardiovascular conditioning -- The target heart-rate zone -- Methods of monitoring heart rate -- Warming up and cooling down -- Choosing the right aerobic exercise for you -- Variables of aerobic conditioning -- Cardiovascular training general guidelines -- section 3.2. Strength training -- Fat-burning factories -- A special word to women -- Strength training overview -- Variables of strength training -- Strength training general guidelines -- section 3.3. Flexibility training -- Flexibility training general guidelines -- section 3.4. Putting it all together -- How to structure your workout program -- Equipment -- Functional fitness -- A plan -- Integration -- Chow's not on -- 4. Chow's on -- section 4.1. The four food groups -- Nutrient density -- Guidelines -- section 4.2. Six major classes of nutrients -- Protein -- Carbohydrates -- Fats -- Vitamins -- Minerals -- Water -- Fiber -- section 4.3. The meal plan -- Sample meal plans -- Review -- Red hood -- 5. Exercises and routines -- section 5.1. Strength-training exercises -- section 5.2. Flexibility exercises -- section 5.3. Routines -- The shirt -- 6. Evaluating your program -- section 6.1. Fitness assessment -- section 6.2. Rest and recuperation -- Overtraining -- A word to seniors -- Other risk factors -- Bed stuy -- 7. Frequently asked questions -- Park slope -- What's so great about being a firefighter -- 8. Conclusion and review -- The mental game -- Cardiovascular conditioning -- Strength training -- Flexibility training -- Nutrition -- Appendix A. Glossary of common jargon -- Appendix B. Anatomically correct -- Appendix C. Blank charts. |
| Subject |
Exercise.
|
|
Physical fitness.
|
| ISBN |
0060197374 |
|
