The 10-Minute L.E.A.P.: Lifetime Exercise Adherence Plan

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9780060392499: The 10-Minute L.E.A.P.: Lifetime Exercise Adherence Plan

What The Zone did for diet, The 10-Minute L.E.A.P. now does for exercise!

Staying healthy isn't just a matter of diet--exercise is crucial. However, many people find excuses not to do it. Now, Richard L. Brown, Ph.D., an Olympic coach and trainer to some of the top track and field athletes in the world, offers a powerful, compelling new exercise program that is easy, sustainable, and guarantees optimal performance at all times--a program that increases energy and alertness, enhances sexual performance, helps combat disease, extends your life, and makes you look and feel better.

Based on the most up-to-date physiological and health research and Brown's own experiences training athletes, the L.E.A.P. (Lifetime Exercise Adherence Plan) is a personal mentor that shows you how to:

  • measure your fitness level

  • create a practical, flexible physical activity program that's realistic and right for you--including how often, how long, and how hard to work

  • set goals you can achieve that keep you in the optimal beneficial "zone" without physical or psychological burnout

  • measure your progress as you accurately evaluate your performance with every activity.

With L.E.A.P., you will be able to determine just how much energy your body is capable of converting at any given time through physical activities--even those not commonly considered exercise, such as gardening, raking leaves, and vacuuming. In segments as small as ten minutes a day, you can maintain and improve your health, fitness, and quality of life.

Brown answers commonly asked questions and offers practical tools that help in setting training schedules, maintaining a balanced diet, attaining accurate intensity measurements, reducing stress, and staying motivated.

Now you can make exercise a consistent, beneficial and enjoyable part of your life. Get the best from yourself--take the L.E.A.P. to a new, supercharged you.

"The beauty of Dick Brown's secret is that it fits everybody. People at every level can benefit because everyone has the same problems--'when am I exercising too little and when am I exercising too much?'"
--Covert Bailey, author of Fit or Fat

"Dick Brown has taken the mystery out of physical training regardless of your stage of fitness. He is quite right that exercise should be treated with the same respect as any drug. This means you have to use it correctly and stay within a zone. Following his guidelines, you'll be able to use this 'drug' more effectively and with greater enjoyment than you ever imagined."
--Barry Sears, Ph.D., author of the #1 New York Times bestseller The Zone

A New You is just a L.E.A.P. Away

  • L.E.A.P. looks at you as an individual, establishes your ability to consume oxygen, and helps you set up an exercise program that balances your physical activity with your capacity to recover.

  • L.E.A.P. helps you to determine how much physical activity is exactly right for you, giving you a place to start, a realistic goal at which to aim, and a schedule to follow that gives you answers to the questions, "How often? How long? How hard?"

  • L.E.A.P. provides tips on how to get the most from the time you spend on physical activity and shows you the strategies to help you get through the rough spots.

  • L.E.A.P. gives you simple tools that help you in specific areas such as training schedules, diet, intensity measurements, stress reduction, and motivation.

What are you waiting for? Take the L.E.A.P.!

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Review:

Anyone who isn't confused about exercise hasn't been paying attention. One organization advocates "exercise lite"--gardening and walking and taking stairs instead of elevators. But a significant body of scientific evidence shows that the more work you do and the harder you do it, the greater the benefits you derive. With "The 10-Minute LEAP," Brown has created perhaps the first system designed to help you get the best of both worlds. You can exercise as "lite" as you want on his program, and yet you'll still do it progressively--that is, work a little more and a little harder each week.

Brown developed this system--based on perceived exertion (how hard you think you're working) and total time spent exercising--for the Olympic athletes he trains for a living. But it works for anyone. You set up the program by first calculating your current fitness level, taking into account your age, gender, how much you exercise, how well you eat, how much sleep you get, and how stressful your life is. That gives you a starting point. From there, Brown shows you how to set up 13-week-long exercise programs in which you measure progress through a point system. You can get all your points for any given week in a couple of hard, long workouts, or in seven short, easy stints. Or you can do anything in between. The point is to get your points by the end of the week, get more points in progressive weeks, take a week off at the end of the cycle, and then start the next 13-week progression. It's pretty math intensive, especially at the beginning, and it takes continual monitoring and record keeping. But, hey, it's your health. If you balance your checkbook, why wouldn't you calculate your fitness level? --Lou Schuler

About the Author:

Richard L. Brown, Ph.D., coach of seven Olympians and recognized by the United States Olympic Track and Field governing body as a "master coach," is an educator who has guided people at all levels of physical ability in their quest to reach personal fitness goals. From tenth grade biology students to cardiac rehabilitation patients to the faculty at the United States Naval Academy, Brown has been involved in helping people make physical activity a part of their lives

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