Free PDF , by Philip Maffetone
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, by Philip Maffetone
Free PDF , by Philip Maffetone
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Product details
File Size: 5055 KB
Print Length: 529 pages
Publisher: Skyhorse (September 22, 2010)
Publication Date: September 22, 2010
Sold by: Simon & Schuster Digital Sales Inc.
Language: English
ASIN: B004UI6ECQ
Text-to-Speech:
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Amazon Best Sellers Rank:
#135,405 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
Heart rate training was a revelation to me! A former marathoner, after years of being away I decided to get back into running by signing up for an ultra-marathon (yeah, I know...) My main concerns are not getting a competitive finish time - they are simply finishing the race still on my feet. Heart-rate training is just what I needed. Proponents point out that, the longer the race (think 100-milers) the big risk is not going too slow. It is completely running out of fuel or some other disaster that results in that dreaded DNF: did not finish. Though my ultra is only 50k, most people in my gender/age group are on the course for a good 8 hours so hitting "the wall" is a valid concern.Enter heart-rate training. The premise is to run in a zone where you are burning fat. At any given time, you may only have about 2500 calories of glucose in your muscles and liver. If you run out, that is likely the end of your race. But even a slender person has over 100,000 calories of fat available. Heart-rate training allows you to conserve carbohydrate and burn the fat.My first run with a monitor was an easy 6-mile. I had gone no more than 50 yards when my monitor was beeping - my heart-rate was already too high! I found I was working WAY to hard and zipping right by the aerobic zone into being anaerobic, burning sugar. The funny thing is, when I finally tweaked my speed down to where I could jog for extended periods, my first thought was "This is easy - I could run forever at this pace!" Which, of course, is the whole idea :)So why not 5 stars? I don't love the diet. Now, that is not to say it doesn't work. I stuck with it for a week...but as a semi-vegetarian I just got mightily tired of not getting to have stuff like sweet potatoes, rice, etc. To be fair, the initial diet is meant only to be a 2-week test so perhaps this is an unfair assessment. But training with the heart-rate monitor is something I am completely sold on.
Today with the great popularity of endurance sports, there are dozens of books on endurance training. Many of them are pretty much worthless, as the tired and dated approach of applying a 'formula' to the complex, dynamic and highly individual challenge of endurance training continues to be popular. Dr. Maffetone offers a refreshing alternative based on supporting your health while you pursue fitness. This is something often overlooked by the highly motivated, goal oriented endurance athletes keen on working hard and going fast. If you care about being healthy, leading a balanced life, and honoring your body, this book will change your life. Dr. Maffetone's approach is incredibly simple, but based on good science and decades of hands-on experience, including his work with some of the greatest endurance athletes of all time, Mike Pigg, Mark Allen, Tim DeBoom and others. I'm not kidding when I say this book is one of a kind. It's an absolutely must-read for any endurance athlete, but more than that, its principles are really the only way to go if you want to be fit and healthy.
Fantastic book. Covers the MAF heart rate training subject and so much more. If you want to burn the most fat possible while training this is the book for you. Great method for Low Carb dieters as well since the workouts are all fat fueled and minimize carb burning. Transformed my way of training for killing myself anaerobically with Crossfit to much longer less intense workouts that maximize cardio gains.
No-one knows endurance physiology like Phil Maffetone, and it is great to get all his thinking in one volume. I have most of his books but this one is my favorite. Over the years I have trained for and competed in 51 Ironman Triathlons, and 24 Ultraman triathlons, and have had great success when using his methods, and seen poor results when i stray into other training regimens. I'm giving Phil 5 stars for staying relevant with this book.Dr. Foulk
Endurance has never been my forte... My old roommate had this book, and bought a heart rate monitor and watch to keep track of her training. After reading most of the book, I decided to buy a monitor also to use while working out too. I'm a biologist, and enjoyed the technical explanations of how the body reacts to exercise. The book was an easy read, yet full of information. I'm not an endurance racer by any stretch of the imagination, but the methods in this book did help me build my cardio without feeling like my heart was going to burst. The nutrition guide in the book was also helpful without being too preachy.
This book is (extremely) useful to competitive and amateur athletes, alike. It came highly recommended to me from a friend and he thought it would help me as much as it helped him. At that time, he was a highly competitive Ironman triathlete and I was an overweight, newbie struggling to do a 5K. That just says, this book is not just focussed on pros OR amateurs. It relates to everyone because it focusses on teaching basic principles of fitness and how our body works.Dr Maffetone touches on many important aspects that are overlooked by 90% of the people (including active/fit people!) such as aerobic vs anaerobic energy, role of carbohydrates, HR as an effective tool, using FAT as a fuel in long races (you heard it right!). Throughout the book, Phil uses examples of how he helped various athletes and non-athletes in improving their personal records and injury prevention just by improving their basics.The book itself is written in a very simple manner and is an easy read. If you are looking for 10minutes a day/ 3x per week magic workouts/schedules here... prepare to be disappointed. One has to read, digest and apply this information to their workouts and diet. Some of his concepts, might seem unconventional but they work very well. Whether you choose to follow Phil Maffetone's methodology to train for your next race or not, is upto you. But regardless, it provides a wealth of information for any enthusiast in world of endurance sports.
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