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Which Comes First, Cardio Or Weights?: Fitness Myths, Training Truths, And Other Surprising Discoveries From The Science Of Exercise (2011)

by Alex Hutchinson(Favorite Author)

3.95 of 5 Votes: 1

ISBN

006200753X (ISBN13: 9780062007537)

languge

English

genre

Nonfiction

publisher

William Morrow Paperbacks

review 1: Really great, though certainly not literary--not that it was supposed to be. The Q and A format is helpful, and I found myself highlighting far more often than I normally do for future reference. Perhaps the best part of the book, though, is its motivational factor: Hutchinson keeps reminding you that the import of each study is to do something, do it as hard as you can, and you will be rewarded. Highly, highly recommended.
review 2: This book was awesome, with short chapters, each answering a different question about exercise and fitness, reviewing the latest studies and knowledge. I was surprised at how much of my "common knowledge" was actually wrong. I liked the quick summaries at the end of each chapter.Here are some of the things I learned:* Lactic ... moreAcid build-up is NOT the source of the DOMS (day-after muscle soreness). Lactic acid is a fuel, not a waste product, that gets cleaned out of your system within an hour after exercise. It's actually the repair process that causes soreness, so soreness is a sign your muscles are building themselves stronger. =)* "Stitches" are still poorly understood but good posture and avoiding eating heavily before a workout may help avoid them. * A good, short, intense interval session can give you the same changes as a long aerobic exercise.* Fitness begins to deteriorate after two weeks without working out.* Barefoot running remains unproven for now.* "Breathing Training" doesn't work to improve aerobic performance, so just breathe the way you do without thinking about it.* Balance training (like on wobble boards or exercise balls) helps reduce ankle and knee problems.* "220 minus age" is a really bad way to find your maximum heart rate. * Your body adjusts well to whatever surface it runs on, so running on hard surfaces does not increase injury risk. However, running on surfaces that are too smooth may contribute to overuse injuries.* High weights/low reps typically build more strength, while low weights/high reps build more endurance.* Choose weights to lift so that you reach failure by the end of your last set.* There's no proof that stretching prevents injuries. It also doesn't help a bit with DOMS. Stretching before aerobic workouts actually slow the performance slightly, so the current wisdom is not to stretch until after your workout.* Exercising with a cold doesn't exacerbate the symptoms or make them last longer.* Running doesn't ruin your knees long-term; it may actually help them.* Obesity isn't a risk when you're fit. Several studies show that those who are slightly overweight live longer. Obese people who are physically fit are actually half as likely to die as those who are normal weight but don't exercise.* The common wisdom that most people burn the same calories per mile no matter how fast they are going is wrong. It's been shown that much more calories are burned when running a mile than while walking one.* The body's thirst response is a good measure of how much you should be drinking during long workouts. It is possible to become over-hydrated. * Basic Gatorade is a great replenishment for long workouts because it delivers fluid, sugar, and salts. Nothing more than that is needed. less

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