Natural Movement (book)

Invest little, achieve a lot. The training programme for anyone who wants to enjoy life whilst staying fit  How often have you embarked on a new fitness programme or started a diet with the best of intentions, only to fall short of your own expectations all too soon? In this unusual and compelling guide, Christian Zippel proves that above-average fitness does NOT require above-average effort. Just 20 per cent effort yields 80 per cent success – if you go about it the right way. This way, you can enjoy your life AND stay fit. All it comes down to is keeping the balance of your own ‘fitness account’ in the black. All it takes is two 20-minute training sessions a week and a few tweaks to your daily routine. Whether at home, in the park or even on the playground – you can do the bodyweight exercises presented in this book anywhere. Additional exercises using gymnastic rings allow you to train at the highest level, and combining these with numerous interval training options makes 80/20 fitness perfect. If you then stick to a few simple basic rules regarding your diet, you can confidently stop counting calories and even treat yourself to a proper feast every now and then. After all, nothing works without energy.

Core Performance – Endurance (book) – THE CORE training programme continues! Following the sensational success of the books “CORE Performance” and “The CORE Programme”, the German national football team’s fitness coach has now published another title. The Core Endurance Programme helps endurance athletes to make their training more efficient and prevent injuries. For anyone who feels they can no longer improve their performance in running, swimming or cycling due to a lack of time, a lack of motivation or their age, this book is just the thing. Mark Verstegen shows how to break through a plateau and achieve new performance goals. He presents a simple, holistic training programme that enables better results to be achieved despite shorter training sessions. Among other things, he emphasises a specific warm-up routine and attaches great importance to the correct execution of movements when running, swimming and cycling. The programme is complemented by a nutrition plan developed specifically for endurance athletes. This is the English edition of the book, which comprises a total of 238 pages.

The Handbook for Systematic Bodyweight Training and GymnasticsBodyweight training is intense, functional and highly effective. In this comprehensive guide, Steven Low shows you how to systematically plan and carry out strength-focused workouts using your own body weight, and how to prepare your body appropriately for the demands placed on it. Handstands, pull-ups, push-ups, squats and more – hundreds of exercises without equipment, using gymnastic rings or bars, against a wall, on the floor, on steps or chairs are explained through text and illustrations. Detailed guidance on technique, difficulty levels and progression allows you – whether you’re a beginner or a pro – to put together a programme that suits your abilities and needs. Information on dealing with overtraining or injuries, a thorough introduction to training planning, and tips on improving performance will help you take your workout to the next level. Scientific principles, detailed sample programmes and practical, efficient instructions – this training bible contains everything you need to know for successful bodyweight and gymnastics training.About the author Steven Low studied biochemistry and holds a PhD in physiotherapy. He is a former artistic gymnast and coach and has spent the last few years conducting extensive research into the scientific foundations of fitness, health and nutrition. He has also acquired extensive expert knowledge on the subject of injury prevention. During his studies, Low performed with the acrobatics group Gymkana, which he later went on to coach. He is also a Senior Trainer with the Dragon Door Progressive Calisthenics Certification (PCC). Steven’s own training regime is varied and intense, with a focus on gymnastics, parkour, climbing and sprinting.

The Moving-Stretch method for relieving tension, staying flexible and improving posture This book introduces the effective Moving-Stretch ® method, which combines stretching with strengthening to loosen the fascia, relieve tension, alleviate pain and increase flexibility. Regular, short training sessions of just 10 to 20 minutes a day lead to better posture, more energy and an improved sense of well-being. All 95 exercises are illustrated throughout and organised by body area, so that everyone can put together their own workout. In addition to the exercises, Suzanne Wylde offers eight programmes for different objectives, such as counteracting the effects of desk work, boosting sporting performance or specifically improving back health. Anyone who has tried the Moving-Stretch ® method will feel stronger, healthier and ‘more upright’ – and won’t want to be without it. About the author Suzanne Wylde began practising Tai Chi at the age of 16. This led her to discover her love of Far Eastern medicine. After completing a five-year degree in traditional Chinese medicine, which included a six-month placement at a hospital in Beijing, Wylde began treating athletes who were injured, or who wanted to prevent injuries or improve their performance. After more than ten years’ practical experience as a therapist and stretching coach, she founded Moving Stretch ® to pass on all her expertise through courses and talks. Read an extract