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The perfect way to build muscle and shed fat, High-Intensity 300 features unique workouts that can be completed in only 30 minutes. Programs such as Ultimate Fat Loss, Getting Stronger, and Target Muscle Builders not only challenge you but also produce results. When you’re ready, 40 Toughest Workouts will raise the bar for maximum performance.
If you’re tired of the same old workouts and less-than-spectacular results, you’ll be excited to know you’ve found the remedy to your situation. In fact, you’ve found 300 of them! High-Intensity 300 is the ultimate workout guide. Featuring 300 of the most effective and challenging workouts, it’s packed with programs that push you to your limit and maximize results. Each workout includes detailed instruction, photos, and training tips as well as variations for types of equipment and difficulty level. Best of all, each workout is designed to be completed in 30 minutes. Challenge yourself with a different workout each day, or take a more focused approach and target goals, such as increasing muscle mass, shedding fat, or maximizing performance. The choice is yours. And just when you think you’ve done it all, High-Intensity 300 finishes with 40 of the toughest workouts. Pulling together the most intense movements, exercises, and sequences throughout the book, this series of 30-minute challenges is for serious warriors and extreme athletes only. Whether you are looking to ramp up the intensity of your workout, add variety and excitement to a ho-hum routine, or push yourself to the extremes of strength, fitness, or performance, High-Intensity 300 has it all—and much, much more.
Evaluation of High Intensity Sheeting for Overhead Highway Signs by R. N. Robertson Pdf
The current practice in Virginia is to reflectorize and illuminate all overhead highway signs because of their important role in the safe and orderly flow of traffic. Reflectorization is obtained by using reflective sheeting as background and legend materials, and diffuse illumination is provided on the sign surface by lighting fixtures. The performance of the high intensity sheeting has shown significant promise and the purpose of this research was to determine the feasibility of using the material on overhead highway signs without external illumination. Since sign brightness standards have not been established, a comparative technique was employed whereby the brightness of six high intensity overhead signs without illumination was compared to that of six conventional illuminated signs. All experimentation was conducted in the field under the physical and environmental conditions experienced by the highway user. Luminance measurements were made with a telephotometer at the driver's eye position of eleven conventional automobiles. A total of 5,446 luminance measurements were recorded from the travel lanes of illuminated and non-illuminated roadways. The study concluded that the unlighted high intensity signs were brighter than the lighted conventional signs for the motorist traveling on straight sections of roadways using high beam headlights. For the same motorist using low beams the luminances of the high intensity signs were not as bright as those of adjacent conventional signs. Under stream traffic conditions, the average luminances of the conventional signs were slightly higher than those of the unlighted high intensity signs, however, in many cases there were no statistical differences and the people who viewed the signs stated they preferred the high intensity sign because its uniform brightness provided better legibility. On a curved approach, where only a limited amount of light from the vehicles was projected upon the overhead signs, the brightness of the unlighted high intensity signs was not sufficient to provide the motorists with sign visibility and legibility equivalent to those obtained from the lighted conventional signs.
Concrete Solutions 2011 by Michael Grantham,Viktor Mechtcherine,Ulrich Schneck Pdf
The Concrete Solutions series of International Conferences on Concrete Repair began in 2003, with a conference held in St. Malo, France in association with INSA Rennes, followed by the second conference in 2006 ( with INSA again, at St. Malo, France), and the third conference in 2009 (in Padova and Venice, in association with the University of Padova). Now in 2011, the event is being held in Dresden in Germany and has brought together some 112 papers from 33 countries. Whereas electrochemical repair tended to dominate the papers in earlier years, new developments in structural strengthening with composites have been an increasingly important topic, with a quarter of the papers now focusing on this area. New techniques involving Near Surface Mounted (NSM) carbon fibre rods, strain hardening composites, and new techniques involving the well established carbon fibre and polyimide wrapping and strengthening systems are presented. Seventeen papers concentrate on case studies which are all-important in such conferences, to learn about what works (and what doesn’t work) on real structures. Thirteen papers are devoted to new developments in Non-Destructive Testing (NDT). Other topics include service life modelling, fire damage, surface protection methods and coatings, patch repair, general repair techniques and whole life costing. This book is essential reading for anyone engaged in the concrete repair field, from engineers, to academics and students and also to clients, who, as the end user, are ultimately responsible for funding these projects and making those difficult decisions about which system or method to use.
The Modern Art of High Intensity Training by Aurelien Broussal-Derval,Stephane Ganneau Pdf
A book on high intensity training should deliver an impact equal to the training itself. Lucky for you, this one does. The Modern Art of High Intensity Training is sport and strength, movement and passion. It is a guide like no other. From the stunning artwork to the 127 workouts, it’s designed to be a difference maker. Whether you use this resource as a supplement to an existing training program, or replace a program that has become tired and stale, you’ll view and use this book time and time again. See high intensity training in an entirely new light. You’ll find 40 exercises, each detailed and depicted with art, photos, and modifications; 127 workouts and circuits to mix things up; warm-up, safety, and injury prevention recommendations; and—if you’re up to the challenge—an original 15-week program. The Modern Art of High Intensity Training has everything you need and want in a workout program. Change, variety, inspiration, motivation, challenge, and results—it’s rendered and written and delivered to you on every page. So now is the time. Make an impact.
Science and Application of High-Intensity Interval Training by Paul Laursen,Martin Buchheit Pdf
The popularity of high-intensity interval training (HIIT), which consists primarily of repeated bursts of high-intensity exercise, continues to soar because its effectiveness and efficiency have been proven in use by both elite athletes and general fitness enthusiasts. Surprisingly, few resources have attempted to explain both the science behind the HIIT movement and its sport-specific application to athlete training. That’s why Science and Application of High-Intensity Interval Training is a must-have resource for sport coaches, strength and conditioning professionals, personal trainers, and exercise physiologists, as well as for researchers and sport scientists who study high-intensity interval training. Authors Paul Laursen and Martin Buchheit—both well-known, expert-level HIIT researchers as well as practitioners and endurance athletes—do a masterful job of blending science-based concepts of HIIT with practical application strategies. Laursen, Buchheit, and a team of highly qualified contributors—who bring hundreds of years of combined HIIT science and application experience from across all sports—have written Science and Application of High-Intensity Interval Training to provide practitioners and athletes an understanding of the foundational principles of HIIT programming. Chapters in the first section describe five types of training, how to manipulate HIIT variables to maximize improvements in physical performance, and how to incorporate HIIT into a general training program. Readers will also learn the influence HIIT can have on fatigue, stress, and an athlete’s overall health. The final 20 chapters each focus on a different sport and are written by leading coaches or practitioners who have successfully applied HIIT principles at an elite level in their respective sport. These chapters describe specific ways to incorporate HIIT into a training regimen for everything from combat sports to endurance events to the most popular U.S. and international individual and team sports. Each chapter also contains sport-specific preparation and competition phases, an overall one-year training program, and a brief story of how the coach or practitioner who authored the chapter used HIIT to successfully prepare an athlete for a competition. Knowing the proper ways to incorporate high-intensity interval training into a fitness or conditioning program is of vital importance: Not following proper protocols can lead to excessive and prolonged fatigue, illness, or injury. Science and Application of High-Intensity Interval Training is an essential guide for those who want to incorporate HIIT into their own training or their athletes’ programming. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
Exercise Physiology for Health Fitness and Performance by Sharon A. Plowman,Denise L. Smith Pdf
Updated for its Fourth Edition with increased art and photos, this undergraduate exercise physiology textbook integrates basic exercise physiology with research studies to stimulate learning, allowing readers to apply principles in the widest variety of exercise and sport science careers. The book has comprehensive coverage, including integrated material on special populations, and a flexible organization of independent units, so instructors can teach according to their preferred approach. Each unit is designed with a consistent and comprehensive sequence of presentation: basic anatomy and physiology, the measurement and meaning of variables important to understanding exercise physiology, exercise responses, training principles, and special applications, problems, and considerations. Plowman & Smith provides a consistently organized, comprehensive approach to Exercise Physiology with excellent supporting ancillary materials. Its ability to relate up to date research to key concepts and integrate special populations makes this book ideal for classroom use.
Intense Shock Waves on Earth and in Space by Vladimir Fortov Pdf
This book focuses on the non-traditional branches of physics and mechanics of shock waves that have arisen recently in connection with the intensive study of these waves in a wide variety of phenomena - from nuclear matter to clusters of galaxies. The book is devoted to the various physical phenomena and properties of intense shock waves. The author addresses methods of generation, diagnostics, as well as theoretical methods for describing shock waves at extremely high pressures and temperatures in laboratory and quasi-laboratory conditions. The state of materials with high energy density generated by shock wave compression is discussed. In addition, the book aims to systematize, generalize, and describe from a universal viewpoint the extensive theoretical and experimental material on the physics of high energy densities - the physics and mechanics of intense shock waves. The book is based on lectures delivered by the author at the Moscow Institute of Physics and Technology, the Higher School of Physics of Rosatom State Nuclear Energy Corporation, as well as overviews presented at many scientific conferences and symposia. It is useful to a wide range of researchers in natural sciences, giving them access to original works and allowing them to navigate the fascinating problems of the modern science of intense shock waves.
High-Intensity Training the Mike Mentzer Way by Mike Mentzer,John R. Little Pdf
A PAPERBACK ORIGINAL High-intensity bodybuilding advice from the first man to win a perfect score in the Mr. Universe competition This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. His highly effective, proven approach enables bodybuilders to get results--and win competitions--by doing shorter, less frequent workouts each week. Extremely time-efficient, HIT sessions require roughly 40 minutes per week of training--as compared with the lengthy workout sessions many bodybuilders would expect to put in daily. In addition to sharing Mentzer's workout and training techniques, featured here is fascinating biographical information and striking photos of the world-class bodybuilder--taken by noted professional bodybuilding photographers--that will inspire and instruct serious bodybuilders and weight lifters everywhere.
Extreme States of Matter by Vladimir E. Fortov Pdf
With its many beautiful colour pictures, this book gives fascinating insights into the unusual forms and behaviour of matter under extremely high pressures and temperatures. These extreme states are generated, among other things, by strong shock, detonation and electric explosion waves, dense laser beams, electron and ion beams, hypersonic entry of spacecraft into dense atmospheres of planets and in many other situations characterized by extremely high pressures and temperatures. Written by one of the world's foremost experts on the topic, this book will inform and fascinate all scientists dealing with materials properties and physics and also serve as an excellent introduction to plasma-, shock-wave and high-energy-density physics for students and newcomers seeking an overview. This second edition is thoroughly revised and expanded, in particular with new material on high energy-density physics, nuclear explosions and other nuclear transformation processes.
Structures Under Shock and Impact X by Norman Jones,C. A. Brebbia Pdf
This text examines the interaction between blast pressure and surface or underground structures, whether the blast is from civilian, military, dust and natural explosions, or any other source.