Status
Available
Call number
Genres
Collections
Publication
Icon Books Ltd (2014), Epub, 288 pages
Description
Every Wednesday, Gretchen Reynolds singlehandedly influences how millions of Americans work out. In her Phys Ed column for the New York Times, she debunks myths, spurs conversation, and creates arguments among her readers by questioning widely held beliefs about exercise. Expanding upon her popular columns, Reynolds tackles the questions we all have and (sometimes) ask about exercise. Consulting experts in physiology, biology, psychology, neurology, and sports, she uncovers how often we should exercise, how long workouts should be, how to avoid injury, and how to find the right form, routine and equipment for our goals. She also reveals some surprising answers, like: 20 minutes of cardio at a time is enough to obtain maximum health benefits (and in some cases, just six minutes is all you need); stretching before a workout is counterproductive (it's better to just start easy, i.e., walk before you run); core strength is nice but not necessary (a six-pack looks great but actually has little bearing on performance); walking improves your memory and housecleaning improves your mood (the brain is like a muscle, it likes to exercise); and chocolate milk is better than Gatorade for recovery (providing the best sports nutrition is often the simplest.) Drawing on scientific expertise as well as her own athletic experiences, Gretchen Reynolds will help you find the right workout for your body, age, fitness and goals. Whether your desire is to be fit for the rest of your life, to look great in a smaller dress size or to run your third marathon in Boston, The First 20 Minutes will make your workouts work for you.… (more)
User reviews
LibraryThing member jpsnow
This is a superb collection of the latest insights about physical fitness. --- summarizes what is most important, how to go about it, and what myths can now be ignored. The most important components of a personal fitness program are endurance and cardio conditioning, strength training, burning
Many common assumptions have been proven by recent research to be overrated, if not complete myths. Core strength is not the ultimate solution it's become in recent years. 6-pack abs look good but don't add much to capabilities. Hydration is important, but over-rated, including 8 glasses per day. More people die in marathons from too much fluid than too little. Running doesn't wear down the knees; it strengthens them. Ibuprophen is over-rated, and it can mask emerging industries. Massage and ice baths do not really speed recovery.
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enough calories, functional fitness, rest when needed, and, to a necessary extent, balance and flexibility. The primary benefits are longevity, slower aging, stress resistance, better mental performance, fewer injuries, and better appearance. Many common assumptions have been proven by recent research to be overrated, if not complete myths. Core strength is not the ultimate solution it's become in recent years. 6-pack abs look good but don't add much to capabilities. Hydration is important, but over-rated, including 8 glasses per day. More people die in marathons from too much fluid than too little. Running doesn't wear down the knees; it strengthens them. Ibuprophen is over-rated, and it can mask emerging industries. Massage and ice baths do not really speed recovery.
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LibraryThing member annbury
This book contains some interesting information, but doesn't sort that information into clear conclusions about how much of what kind of exercise is good for what people. I realize that that is a very tall order, and the author does make in unequivocally clear that exercise is good for you
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physically, good for you mentally, will help you stay healthier, will help you live longer, etc. etc. etc. Nonetheless, too much of the information on what sort of (and how much) exercise we should do is confusingly presented, and sometimes contradictory. I read and enjoy Ms. Reynolds' physical fitness columns in The New York Times, but I came away from the book thinking that she may be better at columns than at books. Show Less
LibraryThing member Liabee
With only a few chapters that fell between the cracks, this informative and readable book sends out the message that health and wellbeing, in all ages, is not entirely out of our hands.
LibraryThing member johnm1958
A scary and inspiring book about how to exercise better, train smarter and live longer. Use it or lose it! Cutting edge scientific results bring sport science up to date.
LibraryThing member bhagerty
very interesting and readable.
LibraryThing member zoomball
No stars because I couldn't get past the first chapter. This comment is about the AUDIOBOOK. Because of my disability about 90% of "the written word" that I partake of comes in this form. This is one of the few times in my memory that the voice of the narrator was so unpleasant for me that I had to
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quit. I like the topic. I enjoy contemporary popular press synopses of current "in vogue" scientific lines of inquiry. And for this topic, I think there is a lot of unproven advice that gets touted as gospel. So I wanted to hear a review of current investigations. But this voice was like nails on a chalkboard for me. Guess I will consider buying the Kindle version ... Show Less
LibraryThing member phyllis.shepherd
Inspiring, with realistic exercise principals that even I can follow.
LibraryThing member Cynical_Ames
Whether you've never exercised in your life or you're a professional, competitive sportsperson this is a must read.
Exercise helps depression, reduces the negative effects of stress, anxiety, and anger, encouraging a calmer and happier disposition, and makes you smarter from better blood flow to
Weight loss, marathon running, cycling, swimming, weightlifting, and general aerobic exercises are covered. Distinctions are made between men and women, by age (under and over 40), and advice given to avoid exercise-related injuries. Lookout for the end of chapter key points for great tips and advice. Below are some of the more general things I liked that people should either do or don't do.
Do:
✔ 150 minutes of exercise per week. (Sex counts as exercise!)
✔ Increase fitness by increasing intensity or duration by 10% per week.
✔ Keep an exercise diary.
✔ Only short, low intensity warm-ups work otherwise they impede performance.
✔ Eat a banana before exercise and exercise before breakfast, drink low fat chocolate milk after, and eat eggs for breakfast.
✔ Continue normal routine after exercise instead of being less active.
✔ Drink pickle juice (2.5 ounces) as a palliative (takes 85 seconds) for cramping which is due to muscle exhaustion, not dehydration. Vinegar may be the thing in the pickle juice that works.
✔ Interval exercise (e.g. 3 min high intensity, 3 min low intensity) is more efficient, 75 minutes per week max.
✔ Weight / resistance training is incredibly beneficial, especially for people like runners: increases flexibility, strengthens bones, increases reaction and speed times.
✔ More repetitions with lighter weights are more effective than less repetitions with heavier weights.
✔ Increase balance by standing on one leg and closing your eyes while brushing your teeth each day.
✔ 25 squats everyday, they strengthen most of the body. Add a kettlebell for more of a challenge.
✔ 16 pushups for women, 27 for men minimum. Beginners: use counter-top first, move to stairs, then the floor.
✔ Follow the right way to do certain aerobic exercises see the end of chapter 6 (40 mins into 6th audio file).
✔ Moderate exercise while ill improves health.
✔ Stand more than sit, it burns more calories.
Don't:
✘ Take ibuprofen for sore muscles, it will decrease the effect of the exercise.
✘ Massage sore muscles, it impedes blood flow and gives no physiological benefits regarding performance.
✘ Take ice baths. They cause more soreness after exercise, and don't speed recovery or increase performance.
✘ Do carbo-loading, it doesn't work. It only puts weight on.
✘ Eat more when exercising if you're trying to lose weight. You're replacing what you've burned.
✘ Do crunches or sit-ups until you've researched the right way to do them or you could damage your spine.
✘ Buy tone-up shoes, they only work while doing squats.
✘ Buy individually tailored shoes, they lead to more injuries. Your feet adjust to what they're used to. Barefoot runners run differently to those in shoes, their feet slap the ground with less force and land on the front of the foot. If you want to switch types, do it gradually.
Listen up, women!:
✺ Scientific fact: It's harder for women to lose weight.
✺ But when we stop exercising we'll hang-on to our exercise benefits for longer than men. This is thought to ensure survival during pregnancy -an evolutionary advantage.
✺ We're more likely to be injured while oestrogen is high (i.e. during ovulation). We're more clumsy.
✺ In utero changes to foetuses in response to a good diet and exercise of their mothers, gives babies better starts in life.
✺ We sweat less than men during exercise; overweight and unfit women sweat less than fit women so they're less able to keep cool. Fit people sweat more at lower temperatures as a form of temperature control to avoid overheating.
Parts may be a little too technical and boring for some (perhaps a few too many studies were explained in detail), and it's a little repetitive in places. I've studied biology to degree level, but I was struggling to remember those lessons while listening to the more scientific elements of exercise. However, both the author and some of the scientists had a sense of humour. Reynolds said Paula Radcliffe 'runs like a praying mantis', and one study was called 'Revenge of the Sit.' Honestly, I think the usefulness of the advice given outweighs the more tedious aspects of the book.
Karen Saltus is an excellent narrator. She made this a joy to listen to rather than a chore. I'd definitely recommend The First 20 Minutes to everyone doing any sort of exercise.
Exercise helps depression, reduces the negative effects of stress, anxiety, and anger, encouraging a calmer and happier disposition, and makes you smarter from better blood flow to
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the brain, enhances memory and general brain functioning (neurogenesis). A difference can be seen 6-8 weeks after starting regular exercise. It's also the ultimate anti-aging solution, preventing frailty, shrinkage (that includes the gonads!) and age-related damage to your DNA. Even if you're over 60 or obese, it's never too late to start exercising. Just 5 minutes a day is a good start. Years will be added to your life.Weight loss, marathon running, cycling, swimming, weightlifting, and general aerobic exercises are covered. Distinctions are made between men and women, by age (under and over 40), and advice given to avoid exercise-related injuries. Lookout for the end of chapter key points for great tips and advice. Below are some of the more general things I liked that people should either do or don't do.
Do:
✔ 150 minutes of exercise per week. (Sex counts as exercise!)
✔ Increase fitness by increasing intensity or duration by 10% per week.
✔ Keep an exercise diary.
✔ Only short, low intensity warm-ups work otherwise they impede performance.
✔ Eat a banana before exercise and exercise before breakfast, drink low fat chocolate milk after, and eat eggs for breakfast.
✔ Continue normal routine after exercise instead of being less active.
✔ Drink pickle juice (2.5 ounces) as a palliative (takes 85 seconds) for cramping which is due to muscle exhaustion, not dehydration. Vinegar may be the thing in the pickle juice that works.
✔ Interval exercise (e.g. 3 min high intensity, 3 min low intensity) is more efficient, 75 minutes per week max.
✔ Weight / resistance training is incredibly beneficial, especially for people like runners: increases flexibility, strengthens bones, increases reaction and speed times.
✔ More repetitions with lighter weights are more effective than less repetitions with heavier weights.
✔ Increase balance by standing on one leg and closing your eyes while brushing your teeth each day.
✔ 25 squats everyday, they strengthen most of the body. Add a kettlebell for more of a challenge.
✔ 16 pushups for women, 27 for men minimum. Beginners: use counter-top first, move to stairs, then the floor.
✔ Follow the right way to do certain aerobic exercises see the end of chapter 6 (40 mins into 6th audio file).
✔ Moderate exercise while ill improves health.
✔ Stand more than sit, it burns more calories.
Don't:
✘ Take ibuprofen for sore muscles, it will decrease the effect of the exercise.
✘ Massage sore muscles, it impedes blood flow and gives no physiological benefits regarding performance.
✘ Take ice baths. They cause more soreness after exercise, and don't speed recovery or increase performance.
✘ Do carbo-loading, it doesn't work. It only puts weight on.
✘ Eat more when exercising if you're trying to lose weight. You're replacing what you've burned.
✘ Do crunches or sit-ups until you've researched the right way to do them or you could damage your spine.
✘ Buy tone-up shoes, they only work while doing squats.
✘ Buy individually tailored shoes, they lead to more injuries. Your feet adjust to what they're used to. Barefoot runners run differently to those in shoes, their feet slap the ground with less force and land on the front of the foot. If you want to switch types, do it gradually.
Listen up, women!:
✺ Scientific fact: It's harder for women to lose weight.
✺ But when we stop exercising we'll hang-on to our exercise benefits for longer than men. This is thought to ensure survival during pregnancy -an evolutionary advantage.
✺ We're more likely to be injured while oestrogen is high (i.e. during ovulation). We're more clumsy.
✺ In utero changes to foetuses in response to a good diet and exercise of their mothers, gives babies better starts in life.
✺ We sweat less than men during exercise; overweight and unfit women sweat less than fit women so they're less able to keep cool. Fit people sweat more at lower temperatures as a form of temperature control to avoid overheating.
Parts may be a little too technical and boring for some (perhaps a few too many studies were explained in detail), and it's a little repetitive in places. I've studied biology to degree level, but I was struggling to remember those lessons while listening to the more scientific elements of exercise. However, both the author and some of the scientists had a sense of humour. Reynolds said Paula Radcliffe 'runs like a praying mantis', and one study was called 'Revenge of the Sit.' Honestly, I think the usefulness of the advice given outweighs the more tedious aspects of the book.
Karen Saltus is an excellent narrator. She made this a joy to listen to rather than a chore. I'd definitely recommend The First 20 Minutes to everyone doing any sort of exercise.
Show Less
LibraryThing member joeydag
A fun read with some new ideas.
LibraryThing member hopeevey
This book is very much not for me. The glib mouthing of sciency platitudes annoys me too much.
LibraryThing member bostonbibliophile
Informative and fun to read book about health, fitness and exercise science. Sometimes I skimmed some of the information on studies, and there was a lot about running, but I really enjoyed it overall and recommend this book for anyone wanting to learn more about how to stay fit and healthy.
LibraryThing member ebethe
Great observations and facts to support the book’s basic premise—do something and you will longer and more healthy. Written by a journalist, so at times it seemed like a collection of articles, and sometimes the attempts to be punchy became tiresome. Overall, I learned some good things and
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finished it. Show Less
LibraryThing member JorgeousJotts
This was interesting. It took me a while to get through, it's dense and wasn't a page turner for me. But there's a ton of information and they backed it up by explaining the studies, not just citing the sources in the back of the book somewhere. It made a case for several ideas about exercise, that
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we've all just taken as a given for ages, to be turned on their heads. It was thought provoking. Show Less
Language
Original publication date
2012
Physical description
288 p.
Local notes
With the latest findings about the mental and physical benefits of exercise, personal stories from scientists and laypeople alike, as well as researched-based prescriptions for readers, Gretchen Reynolds shows what kind of exercise—and how much—is necessary to stay healthy, get fit, and attain a smaller jeans size.