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| Introduction: What This Book Is (and Isn't) | |
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| Getting Started | |
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| How long does it take to get in shape? | |
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| Am I exercising enough? | |
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| Which should I do first: cardio or weights? | |
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| Can I get fit in seven minutes a week? | |
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| Can exercise increase my risk of a heart attack? | |
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| Will exercising in cold air freeze my lungs? | |
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| When is it too hot to exercise? | |
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| Should I avoid exercising outside when air pollution is high? | |
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| How will exercise affect my immune system? | |
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| Is motivation to exercise genetic? | |
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| How long does it take to get unfit? | |
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| Fitness Gear | |
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| Is running on a treadmill better or worse than running outside? | |
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| Is the elliptical machine just as good as running? | |
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| Do I really need specialized shoes for walking, running, tennis, basketball, and so on? | |
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| Will running barefoot help me avoid injuries? | |
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| Will compression clothing help me exercise? | |
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| Does walking with poles give me a better workout? | |
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| Are sports video games real workouts? | |
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| What should I do with wobble boards and exercise balls? | |
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| Can a mouthpiece make me stronger, faster, and more flexible? | |
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| Is there any benefit to strengthening my breathing muscles? | |
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| The Physiology of Exercise | |
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| What role does my brain play in fatigue? | |
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| Does lactic acid cause muscle fatigue? | |
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| Why do I get sore a day or two after hard exercise? | |
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| What is �VO<sub>2</sub>max� and should I have mine tested? | |
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| What is �lactate threshold� and should I have mine tested? | |
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| How can I avoid muscle cramps? | |
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| What's happening when I get a stitch? | |
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| At what time of day am 1 strongest and fastest? | |
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| Aerobic Exercise | |
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| Why should I do cardio if I just want to build my muscles? | |
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| How hard should my cardio workout feel? | |
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| How do I determine my maximum heart rate? | |
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| What's the best way to breathe during exercise? | |
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| Will running on hard surfaces increase my risk of injuries? | |
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| Do I run �wrong�? | |
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| What's the best way to run up and down hills? | |
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| Does pumping my arms make me run faster? | |
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| Do spinning classes offer any benefits that I can't get from biking on my own? | |
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| Will taking the stairs make a real difference to my health? | |
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| Strength and Power | |
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| Do I need strength training if I just want to be lean and fit? | |
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| How much weight should I lift, and how many times? | |
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| How do I tone my muscles without bulking up? | |
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| What's the difference between strength and power? | |
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| Free weights or machines: what's the difference, and which should I use? | |
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| Can body-weight exercises like push-ups and sit-ups be as effective as lifting weights? | |
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| Can lifting weights fix my lower-back pain? | |
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| Will I get a better workout if I hire a personal trainer? | |
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| Do I need extra protein to build muscle? | |
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| Flexibility and Core Strength | |
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| Will stretching help me avoid injuries? | |
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| Could stretching before exercise make me slower and weaker? | |
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| Do flexible runners run more efficiently? | |
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| How should I warm up before exercise? | |
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| Will stretching after exercise help me avoid next-day soreness? | |
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| Where is my �core,� and do I need to strengthen it? | |
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| What are the benefits of yoga for physical fitness? | |
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| What are the benefits of yoga for overall wellness? | |
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| Injuries and Recovery | |
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| Ouch, I think I sprained something. How long should I stay off it? | |
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| Will a post-exercise ice bath help me recover more quickly? | |
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| Will a heat pack or hot bath soothe my aching body? | |
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| Will massage help me avoid soreness and recover more quickly from workouts? | |
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| Should I take painkillers for post-workout soreness? | |
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| How long does it take to recover after a marathon or other long, intense effort? | |
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| Can �platelet-rich plasma� cure my tennis elbow or Achilles tendon? | |
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| How can I reduce my risk of stress fractures? | |
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| Should I exercise when I'm sick? | |
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| Will having a few drinks affect my workout the next day? | |
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| Exercise and Aging | |
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| What's the cumulative effect of all the exercise I've done over the years? | |
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| Will running ruin my knees? | |
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| How should I adapt my workout routine as I get older? | |
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| How quickly will my performance decline as I age? | |
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| How can I stay motivated to exercise as my performances decline? | |
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| What are the pros and cons of exercising in water? | |
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| What type of exercise is best for maintaining strong bones? | |
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| Can exercise keep my DNA from aging? | |
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| Weight Management | |
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| Is it possible to be fat and healthy at the same time? | |
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| Is weight loss simply the difference between �calories in� and �calories out?� | |
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| To lose weight, is it better to eat less or exercise more? | |
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| How can I take advantage of the �fat-burning� zone? | |
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| Won't exercise make me eat more and gain weight? | |
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| Can I lose weight while gaining (or maintaining) muscle? | |
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| Is lifting weights better than cardio for weight loss? | |
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| Will I burn more calories commuting by bike or on foot? | |
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| Can I control hunger by manipulating my appetite hormones? | |
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| Will sitting too long at work counteract all my fitness gains? | |
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| Nutrition and Hydration | |
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| Should I carbo-load by eating pasta the night before a competition? | |
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| What should I eat to avoid stomach problems during exercise? | |
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| What should I eat and drink to refuel after working out? | |
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| How much should I drink to avoid dehydration during exercise? | |
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| Is it possible to hydrate too much? | |
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| What ingredients do I really need in a sports drink? | |
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| Will taking antioxidant vitamins block the health benefits of exercise? | |
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| Should I be taking probiotics? | |
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| Will vitamin D make me a better athlete? | |
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| Is there any benefit to deliberately training with low energy stores? | |
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| Can I get the nutrients I need for a heavy exercise regimen from a vegetarian or vegan diet? | |
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| Mind and Body | |
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| If my brain is tired, will my body's performance suffer? | |
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| Does it matter what I'm thinking about when I train? | |
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| Does listening to music or watching TV help or hurt my workout? | |
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| Will I perform better under pressure if I focus harder? | |
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| Can swearing help me push harder in a workout? | |
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| Is there such a thing as �runner's high�? | |
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| Will taking a fitness class or joining a team change my brain chemistry during workouts? | |
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| What are the effects of exercise on the brain? | |
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| The Competitive Edge | |
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| How should I adjust my training in the final days before a competition? | |
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| Should I have sex the night before a competition? | |
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| Can drinking slushies boost my performance on hot days? | |
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| Will drinking coffee help or hinder my performance? | |
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| Does competing in front of a crowd improve performance? | |
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| How much sleep do I need for optimal physical performance? | |
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| How should I pace myself in a long-distance race? | |
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| Is endurance or sprint speed more important in field sports like soccer? | |
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| Conclusions: From Lab to Gym | |
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| Acknowledgments | |
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| References | |
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| Index | |