Contents

Introduction: What This Book Is (and Isn’t) 1

1: Getting Started 6
How long does it take to get in shape? 6
Am I exercising enough? 8
Which should I do first: cardio or weights? 10
Can I get fit in seven minutes a week? 12
Can exercise increase my risk of a heart attack? 15
Will exercising in cold air freeze my lungs? 16
When is it too hot to exercise? 19
Should I avoid exercising outside when air pollution is
high? 20
How will exercise affect my immune system? 23
Is motivation to exercise genetic? 25
How long does it take to get unfit? 27

2: Fitness Gear 31
Is running on a treadmill better or worse than running
outside? 31
Is the elliptical machine just as good as running? 34
Do I really need specialized shoes for walking, running, tennis,
basketball, and so on? 36
Will running barefoot help me avoid injuries? 38
Will compression clothing help me exercise? 40
Does walking with poles give me a better workout? 42
Are sports video games real workouts? 44
What should I do with wobble boards and exercise balls? 46
Can a mouthpiece make me stronger, faster, and more
flexible? 48
Is there any benefit to strengthening my breathing muscles? 51

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3: The Physiology of Exercise 56
What role does my brain play in fatigue? 57
Does lactic acid cause muscle fatigue? 59
Why do I get sore a day or two after hard exercise? 61
What is “VO2max” and should I have mine tested? 63
What is “lactate threshold” and should I have mine tested? 66
How can I avoid muscle cramps? 68
What’s happening when I get a stitch? 70
At what time of day am I strongest and fastest? 72

‌4: Aerobic Exercise 76

Why should I do cardio if I just want to build my muscles? 76
How hard should my cardio workout feel? 79
How do I determine my maximum heart rate? 81
What’s the best way to breathe during exercise? 83
Will running on hard surfaces increase my risk of injuries? 85
Do I run “wrong”? 88
What’s the best way to run up and down hills? 90
Does pumping my arms make me run faster? 92
Do spinning classes offer any benefits that I can’t get from
biking on my own? 94
Will taking the stairs make a real difference to my health? 96

‌5: Strength and Power 99

Do I need strength training if I just want to be lean and fit? 100
How much weight should I lift, and how many times? 101
How do I tone my muscles without bulking up? 103
What’s the difference between strength and power? 106
Free weights or machines: what’s the difference, and which
should I use? 108
Can body-weight exercises like push-ups and sit-ups be as
effective as lifting weights? 111
Can lifting weights fix my lower-back pain? 113
Will I get a better workout if I hire a personal trainer? 115
Do I need extra protein to build muscle? 117
‌6: Flexibility and Core Strength 121
Will stretching help me avoid injuries? 121
Could stretching before exercise make me slower and
weaker? 124
Do flexible runners run more efficiently? 126
How should I warm up before exercise? 128
Will stretching after exercise help me avoid next-day
soreness? 131
Where is my “core,” and do I need to strengthen it? 133
What are the benefits of yoga for physical fitness? 136
What are the benefits of yoga for overall wellness? 137

‌7: Injuries and Recovery 141

Ouch, I think I sprained something. How long should I stay
off it? 141
Will a post-exercise ice bath help me recover more
quickly? 145
Will a heat pack or hot bath soothe my aching body? 147
Will massage help me avoid soreness and recover more quickly
from workouts? 149
Should I take painkillers for post-workout soreness? 151
How long does it take to recover after a marathon or other
long, intense effort? 153
Can “platelet-rich plasma” cure my tennis elbow or Achilles
tendon? 155
How can I reduce my risk of stress fractures? 157
Should I exercise when I’m sick? 159
Will having a few drinks affect my workout the next day? 160

‌8: Exercise and Aging 164

What’s the cumulative effect of all the exercise I’ve done over
the years? 164
Will running ruin my knees? 167
How should I adapt my workout routine as I get older? 169
How quickly will my performance decline as I age? 171
 How can I stay motivated to exercise as my performances
decline? 173
What are the pros and cons of exercising in water? 175
What type of exercise is best for maintaining strong bones? 177
Can exercise keep my dna from aging? 180

‌9: Weight Management 183

Is it possible to be fat and healthy at the same time? 183
Is weight loss simply the difference between “calories in” and
“calories out?” 186
To lose weight, is it better to eat less or exercise more? 188
How can I take advantage of the “fat-burning” zone? 190
Won’t exercise make me eat more and gain weight? 192
Can I lose weight while gaining (or maintaining) muscle? 194
Is lifting weights better than cardio for weight loss? 196
Will I burn more calories commuting by bike or on foot? 198
Can I control hunger by manipulating my appetite
hormones? 201
Will sitting too long at work counteract all my fitness
gains? 202

‌10: Nutrition and Hydration 206

Should I carbo-load by eating pasta the night before a
competition? 206
What should I eat to avoid stomach problems during
exercise? 208
What should I eat and drink to refuel after working out? 211
How much should I drink to avoid dehydration during
exercise? 213
Is it possible to hydrate too much? 215
What ingredients do I really need in a sports drink? 217
Will taking antioxidant vitamins block the health benefits of
exercise? 220
Should I be taking probiotics? 222
Will vitamin D make me a better athlete? 224
 Is there any benefit to deliberately training with low energy
stores? 226
Can I get the nutrients I need for a heavy exercise regimen
from a vegetarian or vegan diet? 228

‌11: Mind and Body 232

If my brain is tired, will my body’s performance suffer? 232
Does it matter what I’m thinking about when I train? 234
Does listening to music or watching tv help or hurt my
workout? 237
Will I perform better under pressure if I focus harder? 239
Can swearing help me push harder in a workout? 241
Is there such a thing as “runner’s high”? 243
Will taking a fitness class or joining a team change my brain
chemistry during workouts? 245
What are the effects of exercise on the brain? 247

‌12: The Competitive Edge 251

How should I adjust my training in the final days before a
competition? 251
Should I have sex the night before a competition? 254
Can drinking slushies boost my performance on hot days? 255
Will drinking coffee help or hinder my performance? 257
Does competing in front of a crowd improve performance? 259
How much sleep do I need for optimal physical
performance? 261
How should I pace myself in a long-distance race? 263
Is endurance or sprint speed more important in field sports
like soccer? 265

Conclusions: From Lab to Gym 268

Acknowledgments 271
References 273
Index 310