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Determining load according to fiber type

Determining load according to fiber type

Hypertrophy can be achieved in all loading zones. Low-load training emphasizes metabolic stress and promotes the greatest increases in local muscular endurance, whereas low-repetition, high-load training requires high mechanical tension and enhances the ability to lift heavier loads as a result of greater neural adaptations. read more
Optimized training frequency for muscle hypertrophy

Optimized training frequency for muscle hypertrophy

Modulating training frequency is an effective strategy to manipulate volume loads. There appears to be a benefit to higher training frequencies, at least over short-term training protocols. Thus, total-body routines represent an attractive option for maximizing training frequency for each muscle group. read more
Keys to a clean handoff

Keys to a clean handoff

On some running plays, the running back may not receive a direct handoff from the quarterback. Instead, the ball is pitched or tossed so that the running back can quickly get to the outside of the formation. read more
The Benefits of a Year-Round Nutrition Program

The Benefits of a Year-Round Nutrition Program

By implementing a year-round nutrition program in conjunction with their training program, endurance athletes can reap the benefits of enhanced health, improved performance, and better control of weight and body composition. read more
How to Prepare for Your First Workout

How to Prepare for Your First Workout

This chapter describes two steps to follow as you prepare for your first workout. Completing these steps will enable you to start your program and prepare a workout (log) sheet for your workouts. read more
Eight Principles to Prepare the Muscles for Fighting

Eight Principles to Prepare the Muscles for Fighting

It is understood that when you do strength training, the strength you gain in the gym will translate into improved performance in the ring. read more
Why HIIT

Why HIIT

As mentioned, HIIT can offer amazing health and fitness benefits using workouts that are shorter and performed less often than aerobic activities, in which improvements come with a greater volume of training, meaning more time running, swimming, cycling, or using an aerobic machine such as a treadmill. read more
Five Tips for Increasing Strength and Power

Five Tips for Increasing Strength and Power

Football is one of the most physical sports in all of athletics. The complete running back must have the strength to take the physical contact that happens every play. read more
The Six Major Benefits of Maximum Interval Training

The Six Major Benefits of Maximum Interval Training

Interval training has been used by athletes for over a century, but only recently has it become a mainstream concept for developing overall fitness among athletes, coaches, and fitness enthusiasts. While there are a number of different forms of interval training, the purpose of each is the same—to get the benefits of aerobic training, anaerobic training, and even strength training in a short, intense period of time. read more
Tips for Spare Shooting

Tips for Spare Shooting

Take time to deliberate, but when the time for action comes, stop thinking and go in. -Napoleon. Spare shooting is an area in which it’s difficult to distinguish between mental and physical aspects of the game. read more
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