A guide to building endurance and the importance of diet and nutrition as well as self-care and injury prevention for athletes seeking to stay healthy and be injury free.
section I. Building your endurance foundation 1. What is endurance? 2. Training your brain, muscles, and metabolism 3. Developing maximum aerobic function: how to get "heart smart" when building your endurance foundation 4. The maximum aerobic function (MAF) test: getting the most from your body in training and racing 5. Warming up and cooling down: the two key critical elements of every workout 6. Other aerobic and anaerobic training methods 7. Training stress: the good, the bad, and the ugly 8. The overtraining syndrome 9. Personalize your training: less often means success 10. Competition: getting ready for race day 11. Training at altitude: outdoor and indoor benefits section II. Diet and nutrition 12. Diet, nutrition, and energy: an introduction 13. The gut: intestinal digestion and absorption of nutrients 14. Carbohydrates and taking the two-week test 15. The power of protein: going way beyond building muscles 16. Dietary fats: optimal health and recovery, and avoiding injuries 17. Water and electrolytes: critical ingredients for endurance 18. Eating and drinking your way to better endurance: the role of ergogenics 19. Phytonutrients and going organic: eat your vegetables and fruits! 20. Dietary supplements: beware of what you put in your body! 21. Taking good care of your liver and kidneys: detox and pH balance 22. The training table: healthy recipes, shopping guidelines, and cooking tips section III. The importance of self-care and injury prevention 23. Anatomy of an injury: physical, chemical, and mental 24. Rehabilitating and self-assessing your physical injury 25. Muscle balance and imbalance 26. The pain game and how to control it 27. Fit but unhealthy: why death is the ultimate injury and measures to prove it 28. Building a better athletic brain 29. Burning off body fat and other weighty issues 30. Feet first: Understanding the body's structural foundation 31. Fixing your feet starts with right shoes 32. The sun: vitamin D and athletic performance 33. Measuring your fitness and health 34. Finding a health-care professional
