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Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise

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ISBN-10: 006200753X

ISBN-13: 9780062007537

Edition: 2011

Authors: Alex Hutchinson

List price: $16.99
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Book details

List price: $16.99
Copyright year: 2011
Publisher: HarperCollins Publishers
Publication date: 5/24/2011
Binding: Paperback
Pages: 336
Size: 5.75" wide x 8.75" long x 1.00" tall
Weight: 0.946
Language: English

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