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Jingdong book

心血管晨练

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心血管晨练

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《心血管晨练》:强化心血管的锻炼可以
降低心脏病和中风的危险
减轻体重
改善骨密度
控制血糖
促进身心健康
提高睡眠质量
延年益寿
常规晨练为健康生活每一天注入活力。
Content Description

《心血管晨练》这是一项适合每天早晨心血管锻炼的计划表!你知道,在早晨进行锻炼是有规律的运动、控制体重并且让一天精力充沛的最佳方式。《心血管晨练》教你如何将早晨常规运动的益处达到最大化。
有了各种各样的锻炼,你可以制定适合自己需要和时间安排的计划。多种室内和户外活动的选择——包括走路、跑步、爬台阶机、椭圆机和游泳,都让你能够使得自己的常规锻炼多样化,消除疲倦感,一心一意地坚持你的健身目标。
你会了解到如何把恢复性活动、防止受伤和交叉训练结合在一起。而营养建议向你说明了怎样吃早餐和补充水分最有效,使刚得到的能量达到最大化。有了《心血管晨练》,你永远都不会再对早晨的常规锻炼感到厌倦。《心血管晨练》编者为国际健身教练琼·卡恩和劳伦斯·比斯康蒂尼。
Author Description

琼·卡恩,陆军上尉,国际健身教练,科罗拉多州波尔得市琼·卡恩健身工作室有限责任公司、职业健身和普拉提培训中心的创办人。她还担任阳光健身资源中心的首席顾问和创作主任,是SCW健身教育中心的员工,同时担任湖畔运动俱乐部的普拉提主任。
卡恩在很多健身DVD和录像中都出过镜,多家杂志的专栏作者,包括《塑形》《生活健身》 《健身》《健康怀孕》和《健康》。卡恩被《自我》杂志评为美国20大私人教练之一,还出现在OVC(美国最大的电视购物公司)和科罗拉多电视网上。作为锐步的一名大师级教练,卡恩一直在帮助搭建传统普拉提和健身产业的桥梁。卡恩是美国体适能协会(AFAA)的大师级专家和教练,获得了美国运动委员会(ACE)认证资格的健康健身指导师,还获得了美国运动医学大学(ACSM)认证资格的健康健身指导师。作为一名普拉提教练,她还通过了体育心理学会的认证资格。卡恩现居住在科罗拉多州的布鲁姆菲尔德市。
劳伦斯·比斯康蒂尼,文学硕士,电脑数字控制专业,身心运动私人教练,波多黎各的拉斯卡斯塔斯度假村金门温泉浴场的营养顾问。他使健身与健康教育的多样性非常具体化,并曾在《CNN头条新闻》等节目中出过镜。在2003年,比斯康蒂尼被《健身》杂志评为美国十大教练之一,并邀请他担任编辑顾问委员会委员。
由于开发“瑜极”计划(是瑜伽和太极拳在陆上、水中和稳定球计划中的合成体),比斯康蒂尼从ECA世界健身中心获得了2005年ECA奖,ECA是波多黎各最重要的健康和健身协会之一。他还获得过2004年“加拿大职业健身协会专业主持人”的年度奖、2004年IDEA团体健身指导师年度奖和2002年,ACE团体健身指导师年度奖。他是一位获得了美国运动委员会(ACE)、美国体适能协会(AFAA)、美国国家运动医学研究院、美国运动医学大学(ACSM)、水中运动协会(AEA)、SCW健身教育中心和加拿大职业健身协会认证资格的陆上与水中私人教练和团体健身指导师。比斯康蒂尼现居住在波多黎各的法加多港。
Comments

“对于劳伦斯·比斯康蒂尼在《心血管晨练》一书中传播的知识、经验和方法——特别是谈到锻炼身体的收获,我认为你会和我一样留下深刻的印象。读之并享受之……我已经做到了!”
——艾美奖得主南茜·李·格兰

“我从不曾见到过这样一本书,以如此有机的方式让头脑、身体和呼吸在心血管的训练中通力合作。我要向任何一位谋求健康每一天甚至健康一生的人推荐《心血管晨练》这?好书。”
——国际大师级教练、锐步大学丽莎·威勒

“这本书真的为我的早晨心血管锻炼增添了不少趣味。每个锻炼计划里一分钟一分钟的训练让我精神集中迎接挑战。”
——《狮子王》百老汇表演者丹尼斯·约翰斯顿
Catalogue

前言
鸣谢
第一部分 晨练的准备
启动一天的能量
身心状态报告
运动中的肌肉
户外活动
室内活动
团体锻炼
第二部分 每天晨练计划
初级锻炼
中级锻炼
高级锻炼
恢复性锻炼
参考文献
作者简介
Book Abstract

俗话说,“人靠衣裳马靠鞍”,选择适当的衣着确实能为锻炼增光添彩。这就是说,选择适当面料和辅料的组合能够提高身体的效率。吃过早餐和补充过水之后,一定要花些时间好好选择服装。先从你的根基——脚——开始,选择适合具体运动的运动鞋。带适当脚踝支撑的交叉训练鞋可以提高安全性。那些在户外地势不平的道路上跑步的人,则有必要选择一双能加强鞋底磨擦力的鞋。如果跑步是你选择的方式,那么选择一双重量轻的鞋很有帮助。穿鞋的时候要仔细,从最靠近脚趾的部分穿紧鞋带,最后把鞋带扎紧。许多人在穿鞋或脱鞋的时候,都不花时间好好地系紧和解开鞋带,这就使得鞋靠上部分伸出来的舌头在锻炼期间对脚几乎没有支撑作用。总之,有足够的侧面支撑和鞋底缓冲,对于一双感觉舒适的鞋是必不可少的。
在选择健身衣着的时候,要考虑到风寒、海拔、高温和潮湿。已经证明,那种用新的纤维材料做成、能即刻把汗从身体吸走的衣服具有相当高的舒适性,让身体在炎热潮湿的条件下能有效地工作。如果风寒是一个因素,那么一件轻的外衣可能很有必要,能在你的身体和风之间提供一个额外的保暖层。如果你在高海拔地区进行心血管晨练,大概必须得穿上几层衣服,因为你会感到疲劳,速度慢下来,然后变得更冷了,这时需要加上一层衣服保暖。根据你所处的地理区域和早晨的温度,多几层衣服可以随着锻炼期间热身、运动和过度阶段的强度变化,帮助身体调节温度。一件重量轻的夹克衫就不错,可以很容易地脱下来,系在腰间,给你的衣柜里再添上一件舒适的新衣。
在锻炼中,穿上以后它保持不动、又能让你随意活动的衣服是最舒服的。本书里,我们强调大脑一身体一呼吸结合中的呼吸。由于呼吸对于锻炼是基本的,一定要避免束缚腰部的衣服,因为那样会影响呼吸的。在锻炼期间,当你开始更吃力地呼吸的时候,勒紧的腰带(即使有弹力的也会太紧)也会限制横隔膜的运动。
……
Introduction

如果你选择了本书是希望得到一些新的观念来提高现有的心血管锻炼,那么,欢迎之至——你找对了书,你就要开始踏上一段新的旅程了,在这段旅程上,你将获得你所需要的一切,甚至更多!对于那些为早晨的心血管锻炼寻求出路的忠实健身爱好者,本书旨在满足他们的需要,但并不止于此。
我们是琼和劳伦斯——自己就是心血管运动的忠实爱好者,我们两人指导专业健身人士和健身爱好者的时间,加在一起已经超过了50年。我们理解寻求不同方式来改变常规的需要。我们理解其间的乐趣和挑战,也理解那种对于创新的、令人兴奋的和变化的心血管锻炼的需要。从跑着玩到水中慢跑,从好莱坞远足到推着婴儿车闲逛,从深水跑步到室内的动感单车冲刺,我们什么都尝试过。我们还登过山,教过踏板操课程,是的,所有这些我们都做过。我们曾单独训练过,团体训练过,和运动队一起训练过,和同伴一起训练过(并发现一些锻炼远没有其他锻炼那么令人兴奋)。我们两人曾一起出现在《CNN头条新闻》《早安美国》《与雷吉斯和凯利一起直播》节目中,出现在QVC(美国最大的电视购物公司)电视网上;为肥皂剧《总医院》担任过健身顾问;在各种健身指导训练的录像中出过镜;体验过全球教学最前沿的健身技巧——我们是训练教练的专业人士;并且,正是由于有了心血管锻炼计划的经验和成功的这笔财富,我们才会将此书呈献给您。我们知道如何进行锻炼,并且知道如何把锻炼做好!
把心血管锻炼纳入你早晨的常规活动中有很多理由。如果你已经在进行有规律的心血管晨练了,那么,你可能正在寻求交叉训练的新想法,并为你的锻炼增添多样性。如果你的目标是减轻体重,那么,你可能已经选择了这样的活动,因为你肯定听过,它最能燃烧卡路里。也许,医生已经建议你开始心血管锻炼计划来改善健康状况。又或者,你选择自己进行心血管锻炼,因为你觉得这样可以减轻压力。不论你的理由或个人目标是什么,《心血管晨练》都将为你提供所有的工具、精神上的准备及你所需要的信息(包括前沿健身研究的最新信息),让你的锻炼发挥最大的作用。
有规律的心血管清晨锻炼好处多多。首先,还是在一天清早的时候,你就做完了大量的健身工作。如果把心血管锻炼推迟到一天快结束的时候,往往意味着你在下午或晚上的时候觉得很疲劳,然后,干脆就不去进行心血管锻炼了;而清晨的心血管锻炼可以帮助你避免这一情况的发生。其次,一旦你给心脏的加压超过了其常态下的功能,会给身体带来不少好处,至少会给一天里的其余时间带来能量增加的感觉。早晨的心血管锻炼还能改善一天的消化功能,提高机敏性,帮助身体在处理日常事务时变得效率更高,所以,只需要投入比较少的能量,就能完成相同量的工作,帮助改善日常生活中的总体功能,提高心脏的压送效率(每搏输出量)和心输出量(每分钟输出量),增强身体从血液中摄取氧气的能力,降低早期心脏病发作和中风的危险,减轻体重,减少身体脂肪,改善骨质密度,改善血糖控制,改善身心健康,改善睡眠质量,甚至延长平均寿命(美国运动医学院,1998年)。
不过,早晨锻炼的好处并不只是这些。心血管晨练不仅仅能为身体带来实际的好处;而且能使人全面受益——不论是身体、头脑还是精神,在这一点上,本书独树一帜。《心血管晨练》告诉你,如何找到最适合你的心血管锻炼方法。
通过使用我们的大脑一身体一呼吸方法来学习如何用心锻炼,你会学到如何投入锻炼,并且让你自己变得更加投入,这样的锻炼不仅能给身体带来最大的好处,还将涉足到生活的方方面面。实际上,你是在从内而外地进行训练,从而改善外在的自己!我们还要用一句格言来强化我们的锻炼和观念,那就是:把握今天,这在拉丁文里的意思是“抓住当天”。这句格言将使你把精神集中于现在,让每一天和每一次锻炼都有价值。
《心血管晨练》分为两部分。第一部分讲的是早晨的准备,即你在锻炼各环节的全面准备,包括能量的要求、休息、还有睡眠。我们还对身心意识进行了开发,把大脑一身体一呼吸的结合融入到了我们全部的健身方法中。你会找到对于各种心血管活动的完整描述和信息,户外的和室内的都有,还有团体锻炼的选择。另外,我们还将带你体验身体肌肉如何反应,并开发出心血管晨练所提供的训练和超负荷训练,也包括热身和防止受伤的正确技巧。
第二部分对人人都适用。这部分集中讲述了从轻松锻炼到高强度锻炼的强度选择,划分了具体的时间,以便你可以选择最适合你的晨练时间。我们还包含进了各种恢复性锻炼的概念。有关能够提高和平衡锻炼与日常生活方面的训练,以及更多的信息里,你肯定能在锻炼中找到一些喜欢的东西。
我们有信心,不论你的身体类型、体适能水平或者锻炼偏好是怎样的,等你读完这本书,就已经获得了大量的选择和信息。现在,是时候可以开始创造你自己个人的成功故事了。把握今天!

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Seller will ship the orders within 1-2 business days. The logistics time limit is expected to be 7-15 working days. In case of customs clearance, the delivery time will be extended by 3-7 days. The final receipt date is subject to the information of the postal company.

Yami Points information

All items are excluding from any promotion or points events on Yamibuy.com

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

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About the brand

Jingdong book

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About the brand

Jingdong book