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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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Published by: Alex Hutchinson on May 24, 2011
Copyright:Traditional Copyright: All rights reserved

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07/10/2013

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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 frst: cardio or weights? 10Can I get ft in seven minutes a week? 12Can exercise increase my risk o a heart attack? 15Will exercising in cold air reeze my lungs? 16When is it too hot to exercise? 19Should I avoid exercising outside when air pollution ishigh? 20How will exercise aect my immune system? 23Is motivation to exercise genetic? 25How long does it take to get unft? 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 or walking, running, tennis, basketball, and so on? 36Will running bareoot 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, aster, and moreexible? 48Is there any beneft to strengthening my breathing muscles? 51
 
 
3: The Physiology of Exercise 56
What role does my brain play in atigue? 57Does lactic acid cause muscle atigue? 59Why do I get sore a day or two ater 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 o day am I strongest and astest? 72
 4: Aerobic Exercise 76
Why should I do cardio i I just want to build my muscles? 76How hard should my cardio workout eel? 79How do I determine my maximum heart rate? 81What’s the best way to breathe during exercise? 83Will running on hard suraces increase my risk o injuries? 85Do I run “wrong”? 88What’s the best way to run up and down hills? 90Does pumping my arms make me run aster? 92Do spinning classes oer any benefts that I can’t get rom biking on my own? 94Will taking the stairs make a real dierence to my health? 96
 5: Strength and Power 99
Do I need strength training i I just want to be lean and ft? 100How much weight should I lit, and how many times? 101How do I tone my muscles without bulking up? 103What’s the dierence between strength and power? 106Free weights or machines: what’s the dierence, and whichshould I use? 108Can body-weight exercises like push-ups and sit-ups be aseective as liting weights? 111Can liting weights fx my lower-back pain? 113Will I get a better workout i I hire a personal trainer? 115Do I need extra protein to build muscle? 117
 
 6: Flexibility and Core Strength 121
Will stretching help me avoid injuries? 121Could stretching beore exercise make me slower andweaker? 124Do exible runners run more efciently? 126How should I warm up beore exercise? 128Will stretching ater exercise help me avoid next-daysoreness? 131Where is my “core,” and do I need to strengthen it? 133What are the benefts o yoga or physical ftness? 136What are the benefts o yoga or overall wellness? 137
 7: Injuries and Recovery 141
Ouch, I think I sprained something. How long should I stayo 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 quicklyrom workouts? 149Should I take painkillers or post-workout soreness? 151How long does it take to recover ater a marathon or otherlong, intense eort? 153Can “platelet-rich plasma” cure my tennis elbow or Achillestendon? 155How can I reduce my risk o stress ractures? 157Should I exercise when I’m sick? 159Will having a ew drinks aect my workout the next day? 160
 8: Exercise and Aging 164
What’s the cumulative eect o 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 perormance decline as I age? 171

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