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Cardio or Weights table of contents

Cardio or Weights table of contents

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Published by Alex Hutchinson
The table of contents from "Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise," by Alex Hutchinson. Published by HarperCollins (U.S.) and McClelland & Stewart (Canada) on May 24, 2011. www.CardioOrWeights.com
The table of contents from "Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise," by Alex Hutchinson. Published by HarperCollins (U.S.) and McClelland & Stewart (Canada) on May 24, 2011. www.CardioOrWeights.com

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Categories:Types, Research
Published by: Alex Hutchinson on May 20, 2011
Copyright:Traditional Copyright: All rights reserved

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CONTENTS
Introduction: What This Book Is (and Isn’t) 1
1: Getting Started 6
How long does it take to get in shape? 6Am I exercising enough? 8Which should I do first: cardio or weights? 10Can I get fit in seven minutes a week? 12Can exercise increase my risk of a heart attack? 15Will exercising in cold air freeze my lungs? 16When is it too hot to exercise? 19Should I avoid exercising outside when air pollution ishigh? 20How will exercise affect my immune system? 23Is motivation to exercise genetic? 25How long does it take to get unfit? 27
2: Fitness Gear 31
Is running on a treadmill better or worse than runningoutside? 31Is the elliptical machine just as good as running? 34Do I really need specialized shoes for walking, running, tennis, basketball, and so on? 36Will running barefoot help me avoid injuries? 38Will compression clothing help me exercise? 40Does walking with poles give me a better workout? 42Are sports video games real workouts? 44What should I do with wobble boards and exercise balls? 46Can a mouthpiece make me stronger, faster, and moreflexible? 48Is 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? 57Does lactic acid cause muscle fatigue? 59Why do I get sore a day or two after hard exercise? 61What is “VO
2
max” and should I have mine tested? 63What is “lactate threshold” and should I have mine tested? 66How can I avoid muscle cramps? 68What’s happening when I get a stitch? 70At what time of day am I strongest and fastest? 72
 4: Aerobic Exercise 78
Why should I do cardio if I just want to build my muscles? 76How hard should my cardio workout feel? 79How do I determine my maximum heart rate? 81What’s the best way to breathe during exercise? 83Will running on hard surfaces increase my risk of injuries? 85Do I run “wrong”? 88What’s the best way to run up and down hills? 90Does pumping my arms make me run faster? 92Do spinning classes offer any benefits that I can’t get from biking on my own? 94Will taking the stairs make a real difference to my health? 95
 5: Strength and Power 99
Do I need strength training if I just want to be lean and fit? 100How much weight should I lift, and how many times? 101How do I tone my muscles without bulking up? 103What’s the difference between strength and power? 106Free weights or machines: what’s the difference, and whichshould I use? 107Can body-weight exercises like push-ups and sit-ups be aseffective as lifting weights? 110Can lifting weights fix my lower-back pain? 113Will I get a better workout if I hire a personal trainer? 115Do I need extra protein to build muscle? 117
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 6: Flexibility and Core Strength 121
Will stretching help me avoid injuries? 121Could stretching before exercise make me slower andweaker? 124Do flexible runners run more efficiently? 126How should I warm up before exercise? 128Will stretching after exercise help me avoid next-daysoreness? 131Where is my “core,” and do I need to strengthen it? 133What are the benefits of yoga for physical fitness? 136What are the benefits of yoga for overall wellness? 137
 7: Injuries and Recovery 141
Ouch, I think I sprained something. How long should I stayoff it? 141Will a post-exercise ice bath help me recover morequickly? 145Will a heat pack or hot bath soothe my aching body? 147Will massage help me avoid soreness and recover more quicklyfrom workouts? 149Should I take painkillers for post-workout soreness? 151How long does it take to recover after a marathon or otherlong, intense effort? 153Can “platelet-rich plasma” cure my tennis elbow or Achillestendon? 155How can I reduce my risk of stress fractures? 157Should I exercise when I’m sick? 159Will 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 overthe years? 164Will running ruin my knees? 167How should I adapt my workout routine as I get older? 169How quickly will my performance decline as I age? 171
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