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Heart Rate Training PDF

Heart Rate Training PDF

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    Ebook

    If you’re serious about your sport, you’re serious about conditioning. Now, with one small device, you can apply the latest technology, science, and research to take the guesswork out of training, monitor progress, and see results. Heart RateTraining will show you how!

    From functions, features, and operational advice for your device to interpreting and applying the results, Heart RateTraining is a step-by-step guide to optimizing performance. You’ll learn how, when, and why monitors can, and should, be incorporated into your workouts, training, and conditioning program to produce maximum results.

    In Heart Rate Training, authors Roy Benson and Declan Connolly show you how to determine deficiencies in training and performance, create targeted programs to increase endurance, raise lactate threshold, increase speed and power, and monitor your recovery between workouts. And the sample programs allow you to manipulate the training components to design a long-term training plan across eight endurance sports: walking, running, cycling, swimming, triathlon, rowing, cross-country skiing, and team sports.

    When you’re ready to take training and performance to the next level, turn to Heart Rate Training and achieve your personal best.

    Table of Contents

    Part I: Foundations

    Chapter 1: Monitoring for Maximum Performance

    Chapter 2: Evaluating and Customizing Your Zones

    Chapter 3: Getting the Most from Your Monitor

    Part II: Training

    Chapter 4: Targeting Sport-Specific Fitness With Heart Rate

    Chapter 5: Increasing Aerobic Endurance

    Chapter 6: Raising Anaerobic Threshold

    Chapter 7: Boosting Speed and Power

    Part III: Programs

    Chapter 8: Designing an Effective Training Program

    Chapter 9: Walking

    Chapter 10: Running

    Chapter 11: Cycling

    Chapter 12: Swimming

    Chapter 13: Triathlon

    Chapter 14: Rowing

    Chapter 15: Cross Country Skiing

    Chapter 16: Team Sports

    Author

    Roy T. Benson, MPE, CFI, is an exercise scientist and distance-running coach. He has run competitively for more than 40 years, and he has coached professionally for 46 years for military, club, university, and high school teams. From 1993 to 2008, his boys’ and girls’ cross country teams at Marist High School in Atlanta, Georgia, won a total of 16 state championships and his cross country and track runners won 21 individual state titles. Benson is also the owner and president of Running, Ltd., a company that has been operating Nike-sponsored summer camps for both adult and high school runners since 1972.

    Benson has been a consultant about heart rate training for both Polar and Nike and has written three books for runners on the subject. He also serves as a special contributor to Running Times magazine and has been a contributing editor for RunningJournal magazine. His booklet PrecisionRunning, published by Polar Electro, has sold over 200,000 copies and has been translated into seven languages. Sales of Coach Benson’s Secret Workouts book have reached more than 7,000. Benson lives on Amelia Island, Florida.

    Dr. Declan Connolly, FACSM, CSCS, is a professor and exercise physiologist at the University of Vermont where he is also director of the Human Performance Laboratory. He consults to numerous sports organizations including the National Hockey League, the National Football League, U.S. Rowing, and U.S. Skiing and has served as a consultant to the International Olympic Committee on several occasions. In addition to more than 300 publications in scientific journals, his work is widely quoted in the popular media, including stories in the New York Times, Los Angeles Times, London Times,Runner’s World, Prevention, Health, and Self. His work appears on more than 24,000 Web sites and has been the subject of news stories on Fox, BBC, CBS, and numerous other TV and radio networks.

    Connolly is a lifelong exerciser and athlete, boasting several national cycling championships as a school boy in his native Ireland. More recently he has turned his focus to triathlon and Ironman competitions. Connolly lives in Burlington, Vermont.

    Reviews

    “Roy Benson has more specific coaching experience for every age and competitive level than anyone I know. Combining that practical knowledge with the scientific expertise of Declan Connolly, this book is an unparalleled guide to maximizing your training using a heart rate monitor, providing both the how and why for each element, and putting it all together in anaccessible, easy-to-apply package.

    Jonathan Beverly --Editor in Chief, Running Times

    "Heart Rate Training offers unparalleled exercises and advice for athletes of every sport, every level, and every age."

    Alex Krebs --Eastern Development and Competitions Manager, U.S. Ski and Snowboard Association

    “In Heart Rate Training, Benson and Connolly show you how to interpret and apply your heart rate data into a practicalscience-based training program that provides results.

    Malachy McHugh, PhD --Director of Research, Nicholas Institute of Sports Medicine and Athletic Trauma