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| Foreword | |
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| Preface | |
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| Introduction | |
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| The Maffetone Method Questionnaire | |
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| The Method | |
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| Is Your Workout Working? | |
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| Too Fat? | |
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| Are You Aerobically Deficient? | |
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| Understanding the Basics | |
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| Defining Exercise Health and Fitness | |
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| Aerobic and Anaerobic | |
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| Muscle Fibers | |
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| Go Aerobic | |
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| Activity and Exercise | |
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| Training and Endurance | |
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| Overtraining and Undertraining | |
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| Exercise and Stress Stressed Out? | |
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| Any of These Sound Familiar? | |
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| Effects of Excess Stress | |
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| Stages of the Stress Reaction | |
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| The General Adaptation Syndrome | |
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| Your Stress List | |
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| Simple Ways to Avoid Stress | |
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| Exercises That Increase Stress | |
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| Stress Testing | |
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| The Structural, Chemical, and Mental Aspects of Exercise Structural Benefits | |
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| Chemical Benefits | |
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| Mental Benefits | |
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| Developing Maximum Aerobic Function Measuring Fat Burning | |
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| Top Reasons for Increased Body Fat | |
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| Why Build an Aerobic Base? | |
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| Developing the Anaerobic System Anaerobic Training | |
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| Sample One-Hour Workouts | |
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| Build Your Base | |
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| Summary of Anaerobic Benefits | |
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| Exercise and Heart Rate Measuring Your Heart Rate | |
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| 220 or 180-Formula? | |
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| The 180-Formula | |
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| Modifying Your Heart Rate | |
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| The Use of Heart Rate Monitors The Maximum Aerobic Function Test | |
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| Steady Progress | |
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| MAF Test and Competition | |
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| Warming Up, Cooling Down, and Stretching Warming Up | |
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| Cooling Down | |
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| The Right Rate | |
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| Active Warm-Up and Recovery in Competition | |
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| Stretching | |
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| Even for Golf | |
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| The Aerobic Deficiency Syndrome Quantity versus Quality of Life | |
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| ADS | |
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| Correcting ADS | |
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| The Overtraining Syndrome Three Stages of Overtraining | |
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| Menstrual Problems and Overtraining | |
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| Correction of Overtraining | |
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| Individualizing Your Program | |
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| A New Beginning: Starting Your Program Start Simply | |
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| Walking | |
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| Children and Exercise | |
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| Other Activities | |
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| Exercises to Avoid | |
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| Starting Out: Exercises to Avoid | |
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| Your First Workout | |
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| Modifying Your Program Is Your Workout Working? | |
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| Goals, Equipment, Aerobic Base | |
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| Frustration | |
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| Direction and Measurement | |
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| Rehabilitation: Restoring Your Youth Quality of Life | |
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| Heart Disease | |
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| Blood Fats | |
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| Hypertension | |
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| Blood-Sugar Problems | |
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| Osteoporosis | |
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| Rehabilitation | |
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| Walking in Water | |
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| Changing with the Seasons Spring | |
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| Summer | |
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| Fall | |
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| Winter | |
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| Dressing for Successful Exercise | |
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| SAD | |
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| Exercise Footwear: Finding the Right Shoe How Shoes Can Cause Stress | |
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| Arch Function | |
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| Taping and Other Joint Support | |
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| Other Ankle Dysfunction | |
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| Proper Shoe Fit | |
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| How to Buy Athletic Shoes | |
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| Anatomy of an Injury NSAIDs | |
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| The Structural Injury | |
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| The Chemical Injury | |
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| The Mental or Emotional Injury | |
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| Mending Your Own Injury | |
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| The Correct Therapy | |
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| The Diaphragm Muscle The Diaphragm and the Abdominals | |
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| Breathing in Step | |
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| If Einstein Were Your Coach Bad Timing | |
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| Relative Timing | |
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| Training Schedules for Competition A Marked Improvement | |
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| Less Is More | |
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| Diet and Nutrition General Dietary Recommendations | |
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| The Top Diet Dos and Don'ts | |
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| Carbohydrate Intolerance | |
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| The Two-Week Test | |
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| The Importance of Snacking to Burn Fat | |
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| Follow the Plan | |
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| Balancing Dietary Fat | |
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| The Good, Bad, and Ugly Fats | |
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| Bibliography | |
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| Index | |