Optimum Sports Health

Strength Training and Sports Nutrition for Women

Description:

This book is 127 pages long, and is designed specifically for female athletes and their nutritional needs during training. It will help you incorporate the latest in strength training and sports nutrition into your daily training, and help you increase your strength, endurance, cardiovascular fitness, and decrease your recovery time between workouts. This program targets the areas of the body that most women want to tone such as the glutes, thighs, arms, hips, stomach, etc.

Author Bio:

Dr. Paul Wanlass, DC, CSCS, CSPN has treated and consulted with amateur and professional female athletes, gold medal athletes, fire, police, military, and special forces personnel, in both California and Nevada. He is a Doctor of Chiropractic (D.C.), a Certified Strength & Conditioning Specialist (C.S.C.S.), a Certified Specialist in Performance Nutrition (C.S.P.N.)-all three for over 10 years, a teaching Professor, and the author of this book. He one of only 300 people worldwide that is both a C.S.C.S. and a Doctor of Chiropractic !

Common injuries for female athletes depend on the sport, but may include: neck, upper back, or low back pain, sprains of the ligaments in the arms and legs, muscles strains, carpal tunnel syndrome, hip and knee pain, shin splints, and sprained ankles due to poor neuromuscular coordination. This book is designed to help condition your body to prevent these injuries. It also includes nutritional tips for P.M.S.

Since (Power = Force X Velocity), this book describes exercises using free weights, machines, and a swiss ball to strengthen and tone specific muscles. I also have a chapter with a Thigh, Butt, and Calf Workout using your own body weight, and with weights.

The limiting factors for performance are trunk (core) strength, muscular endurance, cardio-respiratory fitness, nutritional support, hydration, weight control, and rest and recovery. Being strong, flexible, and nutritionally fit will help you avoid injuries, maintain a healthy weight, and make any sporting activity more enjoyable.

Table of Contents:

My Qualifications ………………………………………………………………………………. 5

The Goals Of This Program …………………………………………………………………. 6

Chapter 1: Sports Nutrition for Female Athletes ………………………………… 7

· Estimating daily caloric expenditure

· Carbohydrates

· Protein

· Metabolic pathways- aerobic vs. anaerobic

· Healthy vs. unhealthy fats

· Premenstrual Syndrome

· Preventing Osteoporosis

· Hydration – water and sports fluids

· Detailed Nutritional Content on Sports bars, shakes, and gels

· Use of Supplements to enhance performance – creatine, vitamin C, & ergogenic aids

· Pre and Post competition eating guidelines

· Healthy food exchanges – making healthy food choices

· Exercise Recovery Nutrition – boost immunity, speed healing, decrease D.O.M.S.

· Guidelines for Vegetarian Athletes

· How to periodize your nutrition for different training phases and goals

· Weight Loss and Weight Gain Guidelines

· Off Season Nutrition For Athletes

Chapter 2: Stretching Protocol …………………………………………………………. 73

· Increase flexibility and decrease injuries

Chapter 3: Building Core Strength ……………………………………………………. 75

· Machine, swiss ball, and medicine ball routines

Chapter 4: Cardio-respiratory Fitness ……………………………………………….. 79

· Benefits of aerobic training

· How to determine your training heart rate

· Advanced aerobic training – HIIT, and how to burn more fat

· How to measure progress

Chapter 5: Strength Training …………………………………………………………….. 88

· Machine and free weight routines

Chapter 6: The Thigh, Butt, and Calf Workout …………………………………….. 93

Chapter 7: Rest and Relaxation Techniques ……………………………………….. 97

· Breathing exercises, Chiropractic adjustments, massage, Tai Chi, Yoga, etc.

Chapter 8: Tips for the Traveling Athlete ……………………………………………. 101

References and Latest Research …………………………………………………………. 109

Nutritional Glossary A-Z ………………………………………………………………………. 114

Rating: 5 / 5