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The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer
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; housecleaning improves your mood. (The brain is like a muscle,; it likes to exercise.)
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.
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; housecleaning improves your mood. (The brain is like a muscle,; it likes to exercise.)
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.
286 pages, Paperback
First published April 26, 2012
562 people are currently reading
6268 people want to read
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June 3, 2012
Very good book. The style is a little wordy for me. Similar to 'The Power of Yoga', I'd have preferred to have more bullet points and less history of scientific discoveries. Therefore, I summarized the key points myself:
1) Inactivity is the greatest public health threat of this century. A great deal of the physical effects that we once thought were caused by aging are actually the results of inactivity.
2) Although 'Health' and 'Fitness' are often automatically joined together, they are different things. 'Health' is a slippery term, often defined by its absence (it's 'unhealthy' to have high LDL cholesterol, high blood pressure, high blood sugar, a wide waist or actuall illnesses, from cold to cancer).
Physical 'Fitness' refers to cardiovascular or cardiorrespiratory fitness(includes measures of lung function). It is a measure of how efficiently you transport oxygen to laboring muscles to maintain movement. A fit person has a robust heart, strong lungs and sturdy muscles. But it doesn't mean he is 'healthy' (he can still have high cholesterol or ulcers).
3) How little activity can people get away with? The best available science indicates that, in order to improve your health, you should walk or work out lightly for 150 minutes a week. You can split them almost any way you want. 30 minutes a day can be split in 3 walks of 10' each. Other option is to do 75 weekly minutes of more vigorous aerobic exercise plus weight training twice a week.
4) Almost all of the mortality reductions are due to the first 20 minutes of exercise, which drops your risk of premature death by 20%. (If you triple that minimum level, you drop your risk of premature rate further, but only by another 4%). However, this is true if you're looking for health benefits, but not if your objective is fitness.
5) If your objective is to improve fitness and performance, you must overload the muscoloskeletal and cardiovascular systems, i.e.: you will have to push your body somewhat, increasing the intensity or frequency of your usual workouts. Aerobic exercise (endurance) is the wellspring of fitness and may be the single most important determinant of how long you live.
6) Exercise has been endurance-centric for quite some time, but now there is evidence strength training is also important. It changes the dynamics of aging by combating loss of muscle mass (sarcopenia) and building bone, which we start losing at middle age. Squats are considered by some scientists the single best exercise. And Yoga (or Pilates and its variations) have been shown to prompt muscular remodeling almost as readily as working with weight machines does.
7) The benefits of exercise appear to be curvilinear: they rise precipitously when you first start exercising, level off as you do more and, at some point, drop if you overdo things (although when the break point occurs differs by person). And then you may develop injuries and need to stop for a while. But the good news is that reductions in exercise don't have to strip you of your hard-won health and fitness gains as long as you don't stop completely (once a week seems to be enough until you can get back on track).
8) Sitting adversely affects the health of even the well-exercised. Even if you exercise one hour a day, it does not counteract the ill effects of sitting for the rest of the day. It's important to break up the long hours of sitting, even if it's for a two-minute stroll.
9) Exercise by itself is pretty useless for weight loss since, as a species, we're astonishingly efficient at compensating for the loss of calories. It was discovered that, for example, people relying on exercising to burn out calories sometimes, without deliberate intent, begin moving less during the rest of the day. The body, and especially in the case of women, also has hormonal mechanisms to maintain body fat, such as recalibrating the appetite and increasing the desire to eat after exercise, as well as affecting the rate at which the body burns fuel (acylated ghrelin, leptin and insulin are the key hormones intervening in the process).
10) However, although exercise doesn't aid much in weight loss, it is helpful in weight control or maintenance in the long term (even brisk walking). Exercise not also helps to reduce weight regain but to keep visceral or abdominal fats in check. (They contribute to metabolic problems, diabetes and heart disease).
11) If you want to lose weight: work out before breakfast and include eggs in your breakfast. Emerging evidence also suggests that, unlike bouts of moderate-vigorous exercise, low-intensity ambulation, standing, etc. may contribute to daily energy expenditure without triggering the caloric compensation effect. Just get rid of your chair!
12) Exercise helps to get better brainpower, pushing the onset of dementia by several years. It has a prophylactic effect against the buildup of anger and helps handle stress. It speeds the brain's production of serotonin alleviating anxiety and depression. And it has great influence on kids' brains, improving test scores and IQ.
People who have been active in their twenties, no matter what their activity levels are now, have longer telomeres, a reliable marker of younger cell age. (Telomeres are the minuscule protective caps at the end of the DNA strands, often compared to the tips of shoelaces and serving the same purpose: to prevent fraying and tattering).
Those points summarize my key takeaways from the book. It's also interesting that the author questions some myths, such as the need for stretching and warming up, the benefits of massage (she says it actually impairs the removal of lactic acid) or immersing in ice to ease muscle soreness. There is no correlation at all between wearing the proper running shoes and avoiding injury. You don't need special food or drinks: real food is fine and chocolate milk is the best post workout drink. Vitamins not only are not helpful, but they may undercut the exercise's benefits (since they prevent the induction of molecular regulators of insulin sensitivity and endogenous antioxidant defense - the body 'decided' it wasn't needed). The best remedy for muscle cramps is pickle juice!
And, finally, avoid over drinking: you don't need to stay ahead of your thirst. If you're thirsty, drink. If not, you're sufficiently hydrated. Hyponatremia (water intoxication) is what causes deaths at marathons, not dehydration.
1) Inactivity is the greatest public health threat of this century. A great deal of the physical effects that we once thought were caused by aging are actually the results of inactivity.
2) Although 'Health' and 'Fitness' are often automatically joined together, they are different things. 'Health' is a slippery term, often defined by its absence (it's 'unhealthy' to have high LDL cholesterol, high blood pressure, high blood sugar, a wide waist or actuall illnesses, from cold to cancer).
Physical 'Fitness' refers to cardiovascular or cardiorrespiratory fitness(includes measures of lung function). It is a measure of how efficiently you transport oxygen to laboring muscles to maintain movement. A fit person has a robust heart, strong lungs and sturdy muscles. But it doesn't mean he is 'healthy' (he can still have high cholesterol or ulcers).
3) How little activity can people get away with? The best available science indicates that, in order to improve your health, you should walk or work out lightly for 150 minutes a week. You can split them almost any way you want. 30 minutes a day can be split in 3 walks of 10' each. Other option is to do 75 weekly minutes of more vigorous aerobic exercise plus weight training twice a week.
4) Almost all of the mortality reductions are due to the first 20 minutes of exercise, which drops your risk of premature death by 20%. (If you triple that minimum level, you drop your risk of premature rate further, but only by another 4%). However, this is true if you're looking for health benefits, but not if your objective is fitness.
5) If your objective is to improve fitness and performance, you must overload the muscoloskeletal and cardiovascular systems, i.e.: you will have to push your body somewhat, increasing the intensity or frequency of your usual workouts. Aerobic exercise (endurance) is the wellspring of fitness and may be the single most important determinant of how long you live.
6) Exercise has been endurance-centric for quite some time, but now there is evidence strength training is also important. It changes the dynamics of aging by combating loss of muscle mass (sarcopenia) and building bone, which we start losing at middle age. Squats are considered by some scientists the single best exercise. And Yoga (or Pilates and its variations) have been shown to prompt muscular remodeling almost as readily as working with weight machines does.
7) The benefits of exercise appear to be curvilinear: they rise precipitously when you first start exercising, level off as you do more and, at some point, drop if you overdo things (although when the break point occurs differs by person). And then you may develop injuries and need to stop for a while. But the good news is that reductions in exercise don't have to strip you of your hard-won health and fitness gains as long as you don't stop completely (once a week seems to be enough until you can get back on track).
8) Sitting adversely affects the health of even the well-exercised. Even if you exercise one hour a day, it does not counteract the ill effects of sitting for the rest of the day. It's important to break up the long hours of sitting, even if it's for a two-minute stroll.
9) Exercise by itself is pretty useless for weight loss since, as a species, we're astonishingly efficient at compensating for the loss of calories. It was discovered that, for example, people relying on exercising to burn out calories sometimes, without deliberate intent, begin moving less during the rest of the day. The body, and especially in the case of women, also has hormonal mechanisms to maintain body fat, such as recalibrating the appetite and increasing the desire to eat after exercise, as well as affecting the rate at which the body burns fuel (acylated ghrelin, leptin and insulin are the key hormones intervening in the process).
10) However, although exercise doesn't aid much in weight loss, it is helpful in weight control or maintenance in the long term (even brisk walking). Exercise not also helps to reduce weight regain but to keep visceral or abdominal fats in check. (They contribute to metabolic problems, diabetes and heart disease).
11) If you want to lose weight: work out before breakfast and include eggs in your breakfast. Emerging evidence also suggests that, unlike bouts of moderate-vigorous exercise, low-intensity ambulation, standing, etc. may contribute to daily energy expenditure without triggering the caloric compensation effect. Just get rid of your chair!
12) Exercise helps to get better brainpower, pushing the onset of dementia by several years. It has a prophylactic effect against the buildup of anger and helps handle stress. It speeds the brain's production of serotonin alleviating anxiety and depression. And it has great influence on kids' brains, improving test scores and IQ.
People who have been active in their twenties, no matter what their activity levels are now, have longer telomeres, a reliable marker of younger cell age. (Telomeres are the minuscule protective caps at the end of the DNA strands, often compared to the tips of shoelaces and serving the same purpose: to prevent fraying and tattering).
Those points summarize my key takeaways from the book. It's also interesting that the author questions some myths, such as the need for stretching and warming up, the benefits of massage (she says it actually impairs the removal of lactic acid) or immersing in ice to ease muscle soreness. There is no correlation at all between wearing the proper running shoes and avoiding injury. You don't need special food or drinks: real food is fine and chocolate milk is the best post workout drink. Vitamins not only are not helpful, but they may undercut the exercise's benefits (since they prevent the induction of molecular regulators of insulin sensitivity and endogenous antioxidant defense - the body 'decided' it wasn't needed). The best remedy for muscle cramps is pickle juice!
And, finally, avoid over drinking: you don't need to stay ahead of your thirst. If you're thirsty, drink. If not, you're sufficiently hydrated. Hyponatremia (water intoxication) is what causes deaths at marathons, not dehydration.
June 17, 2012
I heard Gretchen Reynolds on NPR and bought the book immediately. As a sixty-four year old woman who ran a marathon at fifty and cycled 334 miles in three days at fifty-five, this book has just been a wealth if new scientific insights on fitness and health. I really appreciate that while many of the research studies are done on young male athletes, she has gone out of her way to find studies on older non-athletes and women. The information on exercise and weight loss was particularly useful and insightful. The book validated a lot that I already knew either anecdotally or from information gleaned elsewhere but also introduces new and fascinating scientific data.
Gretchen's writing style definitely makes the scientic data palatable to someone not inclined to read dry scientific writing. My eyes only glazed over a couple of times. I also love that she encourages everyone to get moving, even just a little. If a person has just decided they never intend to get off the couch, this book isn't for them. But for those folks who know they need to start somewhere and who really do want to age well, this book is filled with encouragement, good information and advice.
Gretchen's writing style definitely makes the scientic data palatable to someone not inclined to read dry scientific writing. My eyes only glazed over a couple of times. I also love that she encourages everyone to get moving, even just a little. If a person has just decided they never intend to get off the couch, this book isn't for them. But for those folks who know they need to start somewhere and who really do want to age well, this book is filled with encouragement, good information and advice.
January 2, 2015
This is a very entertaining and informative book about the benefits of exercise. Gretchen Reynolds explores how much, and what types of exercise are really useful for improving one's health and well-being. The more you exercise (up to a point), the better one's fitness. However, there is a law of diminishing returns--you can exercise a little--say 20 minutes a day--and get a significant benefit. or you can exercise a lot, and get just a tiny bit more improvement.
The later chapters in the book were most interesting, as they described the interactions between evolution, genetics, and mental health and exercise. There are actually genes--or rather, sets of genes--that control whether or not you actively enjoy exercising, or prefer to be sedentary.
I've read much of the information in this book in other books, but this book is surprisingly comprehensive and engaging. A lot of recent research into fitness training is described--much of it dispels some long-held ideas that are now being discredited. I appreciated much of the book as a sort of pep talk, encouraging me to exercise more. I didn't read this book--I listened to it as an audiobook. Karen Saltus is a good reader, with a very upbeat style of speaking.
The later chapters in the book were most interesting, as they described the interactions between evolution, genetics, and mental health and exercise. There are actually genes--or rather, sets of genes--that control whether or not you actively enjoy exercising, or prefer to be sedentary.
I've read much of the information in this book in other books, but this book is surprisingly comprehensive and engaging. A lot of recent research into fitness training is described--much of it dispels some long-held ideas that are now being discredited. I appreciated much of the book as a sort of pep talk, encouraging me to exercise more. I didn't read this book--I listened to it as an audiobook. Karen Saltus is a good reader, with a very upbeat style of speaking.
March 3, 2013
I wanted to start a new exercise regimen so I picked up this book for inspiration. Unless you've been in a coma since grade school and have learned nothing new in the ensuing decades about fitness, everything within these pages and its never ending paragraphs will give you no updated information. I even checked the publication date to see if The First Twenty Minutes had been released several years ago. Nope, it's a new release.
I would love to copy and paste any paragraph at random from the book just to prove how tedious this book is. But I digress. If you're writing a term paper or pursuing a degree in physiology, this book might be helpful to you. If you want inspiration or information you can use in your quest for fitness and living longer or something to spur you into getting off the couch, keep looking.
Don't even get me started about the title. I thought this book would explain how I could get more out of the first 20 minutes of my workout. After muddling through the gigantic paragraphs--this tome averages 3 per page--I believe The First Twenty Minutes refers to the amount of time most people will give to reading the book.
I would love to copy and paste any paragraph at random from the book just to prove how tedious this book is. But I digress. If you're writing a term paper or pursuing a degree in physiology, this book might be helpful to you. If you want inspiration or information you can use in your quest for fitness and living longer or something to spur you into getting off the couch, keep looking.
Don't even get me started about the title. I thought this book would explain how I could get more out of the first 20 minutes of my workout. After muddling through the gigantic paragraphs--this tome averages 3 per page--I believe The First Twenty Minutes refers to the amount of time most people will give to reading the book.
February 9, 2013
this book was filled with bad jokes and extended descriptions of recent exercise studies that would end with "what does this mean for you? probably nothing." awesome. awkwardly written, full of unnecessary information, and totally unclear who the target audience was -- if this was a book for beginners (as it seemed to be) why include so many studies that pertained information admittedly only relevant to ulta-athletes? the last chapter talked about how periods of exercise throughout the day make no difference against the health harms of inactivity, yet the book was called the first 20 minutes and originally sang the praises of all the various health benefits the first 20 minutes of an exercise regimen. if you don't have a clear message, don't write a book; regardless of what sort of column you write for the new york times.
November 23, 2014
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 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.
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 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.
July 15, 2013
"Inactivity is the greatest public health threat of this century. And it is almost completely preventable."
Picked up and finished this book this morning. Read it mostly while standing or pacing. It's the best non-fiction I've read in years, because it repeatedly shows me that I'm doing it wrong, that society is doing it wrong, and how to fix that and stop sucking ass at life.
The most fit I've been in my entire life was in my early 20's when I was paid to dance 6-7 nights of the week, easily 20+ hours a week to high energy whatever on a gogo box or in a cage hanging from the ceiling, covered in sweat for hours every single night for years. Perfect skin. Never sick. Never tired. Never depressed. No insomnia. Etc. The most unhealthy was easily my late 20's, sitting behind multiple monitor 60-80 hours a week at Sony. I'm a dad now, and way older than my parents were when they had me. They're old now, going through health problems old people usually go through. I don't want to go through any of those problems. I want to be there for Orion and his kids, and to not have them worry about me. This book shows that most of these old age problems have almost nothing to do with age, but rather with inactivity. And instead of suck ass, false logic anecdote after anecdote, or with a complete idiot's 5 minute guide to working your broself into a dude magnet, Gretchen Reynolds backs up her talk with, you know, science and shit. She's not a scientist. She's a reporter, and the book is page after page of digested and repackaged science showing how you, me, America is doing it wrong.
Aerobic health makes you live longer. It makes your brain develop new brain cells. It keeps your cells alive longer, staving off old age. Getting a 6 pack doesn't make you a better athlete. Exercising before a test increases kids' test scores. The fastest marathon runners are the most dehydrated -- and they're fine. Stretching before a work out actually increases injury. High fructose corn syrup makes you run faster -- whether you actually injest it or not. After workout massages actually decreases blood flow to tissue. Those specialized shoes to fix your flat overpronating feet increase your chance of injury. You can't "increase your metabolism" and lose weight unless you significantly stress yourself for an extended period of time (like by running for 90 minutes). Aerobic activity in pregnant mothers shows measurable, lasting aerobic health in newborns. Stuff like this. A lot of this is stuff covered in detail in her NY Times articles.
Instead of dropping some money on regional artisinal organic open source free range fair trade toilet paper, you owe it to yourself to read this book. If it can't convince you to at least stand up and move your body, nothing will. /gg
Last year I started running or biking 6 days a week, but then life started sucking extra-specially, so I stopped, which is bad, because aerobic exercise actually helps people cope with extra-suck-balls life. I knew it, but this book is like a kick in the groin reminder. So, back to the old new routine. Good luck, me. Good luck, you.
Picked up and finished this book this morning. Read it mostly while standing or pacing. It's the best non-fiction I've read in years, because it repeatedly shows me that I'm doing it wrong, that society is doing it wrong, and how to fix that and stop sucking ass at life.
The most fit I've been in my entire life was in my early 20's when I was paid to dance 6-7 nights of the week, easily 20+ hours a week to high energy whatever on a gogo box or in a cage hanging from the ceiling, covered in sweat for hours every single night for years. Perfect skin. Never sick. Never tired. Never depressed. No insomnia. Etc. The most unhealthy was easily my late 20's, sitting behind multiple monitor 60-80 hours a week at Sony. I'm a dad now, and way older than my parents were when they had me. They're old now, going through health problems old people usually go through. I don't want to go through any of those problems. I want to be there for Orion and his kids, and to not have them worry about me. This book shows that most of these old age problems have almost nothing to do with age, but rather with inactivity. And instead of suck ass, false logic anecdote after anecdote, or with a complete idiot's 5 minute guide to working your broself into a dude magnet, Gretchen Reynolds backs up her talk with, you know, science and shit. She's not a scientist. She's a reporter, and the book is page after page of digested and repackaged science showing how you, me, America is doing it wrong.
Aerobic health makes you live longer. It makes your brain develop new brain cells. It keeps your cells alive longer, staving off old age. Getting a 6 pack doesn't make you a better athlete. Exercising before a test increases kids' test scores. The fastest marathon runners are the most dehydrated -- and they're fine. Stretching before a work out actually increases injury. High fructose corn syrup makes you run faster -- whether you actually injest it or not. After workout massages actually decreases blood flow to tissue. Those specialized shoes to fix your flat overpronating feet increase your chance of injury. You can't "increase your metabolism" and lose weight unless you significantly stress yourself for an extended period of time (like by running for 90 minutes). Aerobic activity in pregnant mothers shows measurable, lasting aerobic health in newborns. Stuff like this. A lot of this is stuff covered in detail in her NY Times articles.
Instead of dropping some money on regional artisinal organic open source free range fair trade toilet paper, you owe it to yourself to read this book. If it can't convince you to at least stand up and move your body, nothing will. /gg
Last year I started running or biking 6 days a week, but then life started sucking extra-specially, so I stopped, which is bad, because aerobic exercise actually helps people cope with extra-suck-balls life. I knew it, but this book is like a kick in the groin reminder. So, back to the old new routine. Good luck, me. Good luck, you.
July 25, 2012
I loved this! For one thing, Gretchen Reynolds is quite funny and down to earth. She amuses me going on about how slow a runner she is (which I don't really believe but I appreciate the self-deprecating tone). There were plenty of things I already knew (stretching before a work out is pointless) but a lot of things that I really didn't (ice baths are pointless and so is massage - physiologically). There were also some comforting things (I'm never going to be flexible; I couldn't sit cross-legged for more than a couple of minutes as a child so it's no surprise that I'm still stiff). Here are some of the highlights for me:
We don't really know how much exercise that people need to keep them healthy or to live a long time. We know that people do need exercise however - the first 20 minutes of the title is key. Cardio exercise is important but so is a resistance program. Intensity is important and I should really try to integrate some speed/intervals into my cardio.
Flexibility is overrated. You really just need to be flexible enough for life (I still worry that I won't be able to tie my shoes one day). It is largely genetic with only a small portion of a person's flexibility being adaptable and it takes a lot of work and time to get that adaptation.
Non-athletes like me shouldn't be using gels, electrolytes etc. (I knew that and am not remotely surprised.) Eat normal food. It is possible to drink too much water and not that easy to get dehydrated being a normal exerciser (the pee test is dumb; are you thirsty is the key).
It's very hard to lose weight with exercise (bah, humbug) but it is useful for maintaining weight. Even people who go from never exercising to beginning exercising rarely lose weight (colour me surprised). Working out before breakfast leads to greater fat-burning (yay!). Eat eggs for breakfast. Stand up during the day when you have a sitting job like mine.
Weight training is hugely important for both performance, fitness, long life and being injury free. I haven't been able to do weights all year because of tennis elbow but I really have to get back to it and include leg exercises which I have avoided thus far on the grounds that I already work those muscles (wrong! Keep those muscles around your knees strong). Work your core too.
Don't take ibuprofen regularly for recovery of exercise. It's horrible for you. Tennis elbow is not inflammation, cortisone does not help, it will usually go away on its own if you do some particular exercises (thank you, Dr. Marr, you are right on the money, not that I doubted you!). The most common cause of injury - a previous injury (not fair). Running is not bad for your knees and generally runners have better knees in older age than non-exercisers (yay!).
Exercise is good for your brain. I think we all know this but it's always good to be reminded. It also helps academic performance of children (that's hugely important given how sedentary kids are now). "Quite with the Dumb Jock Jokes" - that just cracked me up!
Stand on one foot while brushing your teeth. I forget why Gretchen Reynolds said she does this but I've started doing it too. Standing on my right foot in the morning and the left foot at night. It can't hurt, right?
We don't really know how much exercise that people need to keep them healthy or to live a long time. We know that people do need exercise however - the first 20 minutes of the title is key. Cardio exercise is important but so is a resistance program. Intensity is important and I should really try to integrate some speed/intervals into my cardio.
Flexibility is overrated. You really just need to be flexible enough for life (I still worry that I won't be able to tie my shoes one day). It is largely genetic with only a small portion of a person's flexibility being adaptable and it takes a lot of work and time to get that adaptation.
Non-athletes like me shouldn't be using gels, electrolytes etc. (I knew that and am not remotely surprised.) Eat normal food. It is possible to drink too much water and not that easy to get dehydrated being a normal exerciser (the pee test is dumb; are you thirsty is the key).
It's very hard to lose weight with exercise (bah, humbug) but it is useful for maintaining weight. Even people who go from never exercising to beginning exercising rarely lose weight (colour me surprised). Working out before breakfast leads to greater fat-burning (yay!). Eat eggs for breakfast. Stand up during the day when you have a sitting job like mine.
Weight training is hugely important for both performance, fitness, long life and being injury free. I haven't been able to do weights all year because of tennis elbow but I really have to get back to it and include leg exercises which I have avoided thus far on the grounds that I already work those muscles (wrong! Keep those muscles around your knees strong). Work your core too.
Don't take ibuprofen regularly for recovery of exercise. It's horrible for you. Tennis elbow is not inflammation, cortisone does not help, it will usually go away on its own if you do some particular exercises (thank you, Dr. Marr, you are right on the money, not that I doubted you!). The most common cause of injury - a previous injury (not fair). Running is not bad for your knees and generally runners have better knees in older age than non-exercisers (yay!).
Exercise is good for your brain. I think we all know this but it's always good to be reminded. It also helps academic performance of children (that's hugely important given how sedentary kids are now). "Quite with the Dumb Jock Jokes" - that just cracked me up!
Stand on one foot while brushing your teeth. I forget why Gretchen Reynolds said she does this but I've started doing it too. Standing on my right foot in the morning and the left foot at night. It can't hurt, right?
May 25, 2012
The title makes it sound like the kind of ad you'll see on google or facebook (or even goodreads?), the kind that begs you to click through so you can see how a "weird tip" will cause you to "cut flab," and that you learned long ago never to follow because the promise of a quick answer is always false. Always.
So, bad title maybe, but hey, you've already got the book (ideally, it's a library copy), so why not click through? The result is more than a promise kept. Yes, it discusses numerous ways in which you can walk, run, bike, or fidget your way to various levels of fitness in bouts of varying lengths, but more importantly, it provides a comprehensive framework for an understanding of the current science of (or behind) exercise physiology as applied to couch potatoes as well as athletes. Its notion of exercise physiology is expansive, too--it includes what you eat and how long you expect to live.
The author's style is light--she likes a science diluted with well-distributed jokes. The prevailing tone is common sense: the conclusions appropriate for any reader could easily and profitably be rendered for hanging on a refrigerator door. This is encouraging, particularly because this subject is daunting to start with--exercise before breakfast?--and then you pile on the science. No wonder we have an obesity epidemic! But this book's patient, low-key, sensible advice won't put anyone off. Rather, it involves the reader in an intriguing proposition: just what can I do in 20 minutes?
So, maybe the title's not so bad after all. Plus, the book says chocolate milk is the best post-exercise beverage. Yeah, this book isn't going to scare anybody.
So, bad title maybe, but hey, you've already got the book (ideally, it's a library copy), so why not click through? The result is more than a promise kept. Yes, it discusses numerous ways in which you can walk, run, bike, or fidget your way to various levels of fitness in bouts of varying lengths, but more importantly, it provides a comprehensive framework for an understanding of the current science of (or behind) exercise physiology as applied to couch potatoes as well as athletes. Its notion of exercise physiology is expansive, too--it includes what you eat and how long you expect to live.
The author's style is light--she likes a science diluted with well-distributed jokes. The prevailing tone is common sense: the conclusions appropriate for any reader could easily and profitably be rendered for hanging on a refrigerator door. This is encouraging, particularly because this subject is daunting to start with--exercise before breakfast?--and then you pile on the science. No wonder we have an obesity epidemic! But this book's patient, low-key, sensible advice won't put anyone off. Rather, it involves the reader in an intriguing proposition: just what can I do in 20 minutes?
So, maybe the title's not so bad after all. Plus, the book says chocolate milk is the best post-exercise beverage. Yeah, this book isn't going to scare anybody.
May 18, 2013
At first I was impressed at how many scientific studies the author relied on, but as I read on, page after page of animal torture just left me feeling disgusted and depressed. If you are someone who cares about animals at all: DON'T READ THIS BOOK. I wish some of the other reviews here had warned me about it!
There is also NO BIBLIOGRAPHY, which I find incredibly suspect given the author's extreme reliance on so many scientific studies/papers to support her book. Lastly, her book seems to be written with no clear demographic in mind, so it's a bunch of random information cobbled together for a vague purpose. The conclusions she comes to to answer the big questions are not helpful, and it just made me wonder, what's the point? When you can't come up with anything that's not inconclusive to answer all these questions, maybe it's time to look at another approach or find something else to write about.
To sum up some of her questions and answers:
Should you exercise? Yes, of course.
How much? Debatable.
What kind? Debatable.
How much will it help you? Debatable.
Is it about your genetics or your personal efforts? Debatable.
Well, you get the picture.
There is also NO BIBLIOGRAPHY, which I find incredibly suspect given the author's extreme reliance on so many scientific studies/papers to support her book. Lastly, her book seems to be written with no clear demographic in mind, so it's a bunch of random information cobbled together for a vague purpose. The conclusions she comes to to answer the big questions are not helpful, and it just made me wonder, what's the point? When you can't come up with anything that's not inconclusive to answer all these questions, maybe it's time to look at another approach or find something else to write about.
To sum up some of her questions and answers:
Should you exercise? Yes, of course.
How much? Debatable.
What kind? Debatable.
How much will it help you? Debatable.
Is it about your genetics or your personal efforts? Debatable.
Well, you get the picture.
June 25, 2014
There isn't much in here that anyone with an interest in the subject won't already know. The same research has been widely covered by newspapers and magazines - and in fact the book reads rather like a fitness magazine converted to book format. It is heavily biased towards cardio activities such as running and the chapter on strength training is very thin. Typical of Reynolds' grating journalistic tropes is that when writing about the success of Finnish runners in the 1930s and how this impacted on their Swedish rivals, she sees fit to describe it as 'the blond leading the blond' (page 118). Reynolds is apparently unaware that Finns tend to have dark hair. For those new to the subject The First 20 Minutes provides a somewhat eccentric overview of recent scientific research. It won't be of much interest to anyone else.
June 13, 2020
naravno, ključna poruka ove knjige nije neka neonska objava niti nešto što već svi ne znamo: da, kretanje je dobro i zdravo. da, pravilna prehrana je važna.
iako putem odbacuje neke općeprihvaćene i dubokoukorijenjene mitove (npr. ledene kupke i masaža pomažu nakon treninga; zagrijavanje i istezanje prije i poslije treninga sprječavaju ozlijede; svaki dan moraš popiti barem 8 čaša vode itd...), gretchen reynolds upoznaje te s novijim (pisano 2012.) istraživanjima u kojima ispada da smo štošta radili krivo i na štetu svojem organizmu pa pokušava razbiti te mitove i potaknuti te na zdrav pristup svojem organizmu koji će biti na korist i na opću dobrobit.
i u tome uspijeva. piše jednostavnim i pristupačnim jezikom (na stranu neki odlomci prenatrpani stručnim izrazima), povremeno nabaci uspješnu šalu i dosjetku i, zapravo, uvjeri te u važnost kretanja, a što je još važnije, čini to na način da bi se svatko osjetio spremnim eto, sutra, krenuti s hodanjem, trčanjem, teretanom ili bilo kojim drugim oblikom vježbe.
i to je poruka koju ću zapamtiti iz ove knjige. kažem: nije neko svjetsko otkriće, ali kao svojevrsni kick - funkcionira.
jedino što joj uvelike zamjeram jest nedostatak bibliografije i izvora - s obzirom da se nebrojeno puta poziva na "reprezentativno istraživanje", "jedan eksperiment posebno vrijedan pažnje", "članak objavljen u uglednom časopisu" itd., bilo bi nužno navesti izvore da bi takve informacije bile vjerodostojne.
iako putem odbacuje neke općeprihvaćene i dubokoukorijenjene mitove (npr. ledene kupke i masaža pomažu nakon treninga; zagrijavanje i istezanje prije i poslije treninga sprječavaju ozlijede; svaki dan moraš popiti barem 8 čaša vode itd...), gretchen reynolds upoznaje te s novijim (pisano 2012.) istraživanjima u kojima ispada da smo štošta radili krivo i na štetu svojem organizmu pa pokušava razbiti te mitove i potaknuti te na zdrav pristup svojem organizmu koji će biti na korist i na opću dobrobit.
i u tome uspijeva. piše jednostavnim i pristupačnim jezikom (na stranu neki odlomci prenatrpani stručnim izrazima), povremeno nabaci uspješnu šalu i dosjetku i, zapravo, uvjeri te u važnost kretanja, a što je još važnije, čini to na način da bi se svatko osjetio spremnim eto, sutra, krenuti s hodanjem, trčanjem, teretanom ili bilo kojim drugim oblikom vježbe.
i to je poruka koju ću zapamtiti iz ove knjige. kažem: nije neko svjetsko otkriće, ali kao svojevrsni kick - funkcionira.
jedino što joj uvelike zamjeram jest nedostatak bibliografije i izvora - s obzirom da se nebrojeno puta poziva na "reprezentativno istraživanje", "jedan eksperiment posebno vrijedan pažnje", "članak objavljen u uglednom časopisu" itd., bilo bi nužno navesti izvore da bi takve informacije bile vjerodostojne.
July 15, 2013
I'm a regular distance runner and I occasionally read Gretchen Reynolds' contributions to the Well Blog at the New York Times. There was much about the book that I enjoyed and some that I hated. My 3 stars average a 1 and a 5, because I think it represented the best and the worst of the science of exercise.
The best: the book showed the importance of any kind of physical activity (even light activity for the First 20 Minutes) for increased lifespan and improved cognitive ability. It gave excellent science in favor of dynamic stretching and other similar recent improvements in athletic training.
The worst: the book presented limited studies to claim that there were no benefits from things like icing, massage and carbo-loading. But are there truly no benefits to those things or just none that are identifiable through an academic study? At times it was difficult to tell was Reynolds' position and at other times it appears she was overreaching.
When approaching running, it's helpful to know what routines are backed by science, but like most runners I know, I also apply heavy doses of common sense as well as trial and error. This book is a helpful compliment to the first task, but don't let in get in the way of the second.
The best: the book showed the importance of any kind of physical activity (even light activity for the First 20 Minutes) for increased lifespan and improved cognitive ability. It gave excellent science in favor of dynamic stretching and other similar recent improvements in athletic training.
The worst: the book presented limited studies to claim that there were no benefits from things like icing, massage and carbo-loading. But are there truly no benefits to those things or just none that are identifiable through an academic study? At times it was difficult to tell was Reynolds' position and at other times it appears she was overreaching.
When approaching running, it's helpful to know what routines are backed by science, but like most runners I know, I also apply heavy doses of common sense as well as trial and error. This book is a helpful compliment to the first task, but don't let in get in the way of the second.
June 2, 2012
Reynolds has a straightforward writing style - matter-of-fact, perfect for a book about science and health. She looks at many common and ubiquitous beliefs about exercise, training, sports nutrition and uses science to either disprove or reinforce them. Chapters tackle big subjects like the importance of warm-ups, whether or not stretching before a workout really does anything, the "myth" of dehydration, etc. She covers a lot of ground - using case studies of athletes and their trainers, as well as many scientific studies to underline her points.
Her goal in writing this book is not about losing weight (I think she only mentions that once throughout the whole book) but much more about being fit, no matter what size. It is more about movement and activity - with all research showing that by keeping your body active, you will keep your brain healthy and will live longer. It is just that simple.
It's a quick read - your won't regret picking this one up. Although you may want to read it while pedaling a stationary cycle or walking on a treadmill :)
Her goal in writing this book is not about losing weight (I think she only mentions that once throughout the whole book) but much more about being fit, no matter what size. It is more about movement and activity - with all research showing that by keeping your body active, you will keep your brain healthy and will live longer. It is just that simple.
It's a quick read - your won't regret picking this one up. Although you may want to read it while pedaling a stationary cycle or walking on a treadmill :)
January 9, 2012
Comments based on advanced reader’s copy. I am an experienced distance runner and former competitive athlete. This is by far the best RATIONAL book about exercise and fitness. The author is a NY Times columnist and she assembles, in a very readable format, quality scientific evidence based elements related to, diet, exercise, fitness, and athletic performance. Forget the money you spend on a personal trainer, exercise equipment, and over-priced crap from charlatans and buy this book when it comes out.
February 15, 2013
As a friend told me, probably only those who already believe in the value of exercise will read this book, but if others do read it, I think it is one of the best I have read to convince us all that we need to spend more time off the couch. The author has collected a great deal of research that goes into all aspects of exercise, discussing nutrition as it relates to fitness, injury prevention, and the impact of exercise on mental health, quality of life, and longevity. The book is well written, and enjoyable to read. I highly recommend this to all.
December 22, 2018
An intermittently useful jog through exercise science. Little assessment of the reliability of studies or the statistical significance of effects.
February 3, 2019
I found this to be a rather pleasant audio book. I especially liked how Gretchen Reynolds described the scientific studies that have been conducted to prove her points. The take away: be as active as you can! Even adding a minimal movement to your day can potentially extend your life. I don't think I would like this book as much as physical book. As an audio book, each chapter was about an hour long and the reader announced each subheading making it fairly easy to follow along.
February 13, 2020
This book blows the top off of many of our long held beliefs with the latest facts and discoveries... I listened to the audio book. I am going to buy a hard copy this weekend.
PopSugar 2020 - Book with 20 in the title.
PopSugar 2020 - Book with 20 in the title.
January 1, 2017
Another foray into fascinating exercise science and general nutrition. I'm loving this topic at the moment, as I'm planning on becoming a health coach this year....eeek!!! This gave me an incredible appreciation for how the body behaves before, during, and post-workout, and the ever-changing information that's available on how to complete the most effective workout. There are obviously the alarming statistics for what a body does when it's not in motion, but that's to be expected.
The beachbody programs I do seem to take a lot of this to heart, which makes me pleased. For instance, High Intensity Interval Training (HIIT) for shorter periods of time can be more effective than long workouts at a steady pace. Static stretching before endurance events can actually decrease strength in the stretched muscle by more than 30%. Huh. That was surprising.
Fartlek workouts (haha, I had to laugh) yield results because they are in essence unstructured interval training sessions which keeps the body guessing and changing. Plain old low-fat chocolate milk can do far more as a post-workout treat (because of mix of carbs and protein) than fancy "sports" drinks on the market. Exercise alone doesn't aid much in weight loss, but is extremely helpful in weight CONTROL. If you don't rest occasionally, your body can't consolidate it's gains. Estrogen ebbs and flows in women affect our fitness. I guess that makes sense. Hint: Still do it.
I could continue to regurgitate facts, but these were the most eye-opening. Reynold's also defined words I see all the time in my program titles but never distinguished between....like the difference between strength and power.
This book should be read by every single person. It stresses the mind/body/nutrition connection for a complete picture, which is no small feat for a rather short book. I'm excited to continue varying my routines, because science is proving over and over that exercise remodels the brain in all kinds of positive ways. Read this in the New Year for an extra kick in the butt to go to the gym....or just walk outside. Just MOVE.
The beachbody programs I do seem to take a lot of this to heart, which makes me pleased. For instance, High Intensity Interval Training (HIIT) for shorter periods of time can be more effective than long workouts at a steady pace. Static stretching before endurance events can actually decrease strength in the stretched muscle by more than 30%. Huh. That was surprising.
Fartlek workouts (haha, I had to laugh) yield results because they are in essence unstructured interval training sessions which keeps the body guessing and changing. Plain old low-fat chocolate milk can do far more as a post-workout treat (because of mix of carbs and protein) than fancy "sports" drinks on the market. Exercise alone doesn't aid much in weight loss, but is extremely helpful in weight CONTROL. If you don't rest occasionally, your body can't consolidate it's gains. Estrogen ebbs and flows in women affect our fitness. I guess that makes sense. Hint: Still do it.
I could continue to regurgitate facts, but these were the most eye-opening. Reynold's also defined words I see all the time in my program titles but never distinguished between....like the difference between strength and power.
This book should be read by every single person. It stresses the mind/body/nutrition connection for a complete picture, which is no small feat for a rather short book. I'm excited to continue varying my routines, because science is proving over and over that exercise remodels the brain in all kinds of positive ways. Read this in the New Year for an extra kick in the butt to go to the gym....or just walk outside. Just MOVE.
May 22, 2012
This is a book about exercise and living a life with a body that is as healthy as possible until your last decade. How to be as self-sufficient and healthy from age 20 to age 120. I learned much about the benefits of exercise until you take your last breath! Even if you are in your seventh or eighth decade you can begin to exercise and get big benefits that will make everyday life more enjoyable.
This book does a great job covering many exercise related topics. The first half of the book addresses the younger body and even those who do extreme exercise such as marathons. My favorite part of this book was the last half. I learned about what happens to our muscles as we get older and how we can easily reverse muscle wasting which can leave you unable to rise out of a chair at age 85. I was not aware of the true effects of taking care of our cardiovascular system. This book helps me to understand the best way to exercise in order to feel good.
The author does a terrific job writing in such a way as to keep the reader interested and educating the reader without making it dull. There is a lot of scientific information within the cover but it is explained so well that the reader can grasp it.
This book is as applicable to the marathon runner as it is to the everyday person.
As an everyday person I highly recommend this book to learn more about maintaining a good quality of life throughout your existence.
This book does a great job covering many exercise related topics. The first half of the book addresses the younger body and even those who do extreme exercise such as marathons. My favorite part of this book was the last half. I learned about what happens to our muscles as we get older and how we can easily reverse muscle wasting which can leave you unable to rise out of a chair at age 85. I was not aware of the true effects of taking care of our cardiovascular system. This book helps me to understand the best way to exercise in order to feel good.
The author does a terrific job writing in such a way as to keep the reader interested and educating the reader without making it dull. There is a lot of scientific information within the cover but it is explained so well that the reader can grasp it.
This book is as applicable to the marathon runner as it is to the everyday person.
As an everyday person I highly recommend this book to learn more about maintaining a good quality of life throughout your existence.
February 11, 2017
This book attempts to summarize current scientific knowledge regarding exercise for health and weight loss. It's very readable and enjoyable (I've read it twice!). Ms. Reynolds' primary conclusions seem to be: all exercise is better than no exercise; high intensity intervals are really good for you (though the exact best ratio of high effort to recovery hasn't been determined); exercise doesn't help much in weight loss, but can help significantly with other health factors.
June 23, 2012
I can't tell you how much this book has changed my thinking about exercise. I have always exercised, played soccer, running. I knew that I did it to maintain my weight and keep my mood up. I had little idea that I was also working my mind. I am adding years to my life. I have been so inspired. I took my bike into the shop this week. I started swimming again. I look so differently at exercise now. I am buying this book for my parents so that they too can see that just moving their bodies, 30 minutes, however long can keep them with me longer. And I think the best thing is that they can keep their minds sharper too.
The book was a bit wordy, a lot of studies. Maybe a little more examples, more personal but that did not stop me from getting such great information. Because this is very important information. I will go back to this book over and over. And the BEST thing about it is that I had to keep putting it down and get up and move. Bravo!
The book was a bit wordy, a lot of studies. Maybe a little more examples, more personal but that did not stop me from getting such great information. Because this is very important information. I will go back to this book over and over. And the BEST thing about it is that I had to keep putting it down and get up and move. Bravo!
July 29, 2012
A great disappointment from an NYT science writer. The premise was to present the latest scientific findings on exercise efficiencies and effectiveness. She tried for a light tone and too often came up with lame jokes that undermined credibility. This was science lite. The coverage was as shallow as a magazine article. She was dead wrong about a couple of issues. One, calorie restriction as method of extending length of life and youthfulness in a variety of animals.
After reading the Science of Yoga just prior to this, it was surprising that none of the proven benefits of yoga were mentioned.
I can't think of a single new fact or piece of information gleaned from this book.
After reading the Science of Yoga just prior to this, it was surprising that none of the proven benefits of yoga were mentioned.
I can't think of a single new fact or piece of information gleaned from this book.
January 4, 2024
The book reads like an extended NYT’s article: a more recent one at that. The gender call outs were very first wave feminism which means lots of gender, and sex, attempts at humor and puns. They aged about as well as Don Rickles.
Information wise, as a few others have said: there isn’t a lot of new here and the presentation is very much boiler plate extended read articles. While I commend the general tenants (exercise, find what’s right for you, listen to your body, move!) the packaging was just not enjoyable. The above makes the gender backhanded jokes all the more mean spirited.
Information wise, as a few others have said: there isn’t a lot of new here and the presentation is very much boiler plate extended read articles. While I commend the general tenants (exercise, find what’s right for you, listen to your body, move!) the packaging was just not enjoyable. The above makes the gender backhanded jokes all the more mean spirited.
December 5, 2012
This is one of the best books about fitness I have ever read -- and I have read a bunch of them.
Most of them are full of baloney. Or, to be more accurate, have some good info mixed with a lot of foolishness.
Gretchen Reynolds, however, has distilled the most evidence-based research on the subject of how to exercise most efficiently and effectively as well as how to eat and drink while exercising. Hint: It's not with Gatorade or other special concoctions.
Most of them are full of baloney. Or, to be more accurate, have some good info mixed with a lot of foolishness.
Gretchen Reynolds, however, has distilled the most evidence-based research on the subject of how to exercise most efficiently and effectively as well as how to eat and drink while exercising. Hint: It's not with Gatorade or other special concoctions.
February 27, 2019
‘So this is a call to arms—and legs, muscles, and lungs—as well as naked self-interest. Each of us needs, almost certainly, to move more’ - Gretchen Reynolds
This was both an educational and motivational read. The author does a fantastic job backing up her exercise tips and myth busting with evidence based research. It has certainly encouraged me to get moving. In fact, I listened to this book while exercising over the last few weeks.
This was both an educational and motivational read. The author does a fantastic job backing up her exercise tips and myth busting with evidence based research. It has certainly encouraged me to get moving. In fact, I listened to this book while exercising over the last few weeks.
April 1, 2013
There may be some news I can use in here. But the author's cutesy style is just way too irritating. I don't have the patience to excavate the one or two worthwhile nuggets. Well that's why you borrow from the library.
September 24, 2012
Since I keep up on health and exercise news, I learned almost nothing new in this book, but it is up to date and informative and interesting... Well done, all around. Just not the NEWS I was hoping for. I heard her interviewed on NPR, so I got the book...
July 17, 2012
I want to love this book- everything about it, but where are the citations for the fascinating studies Reynolds mentions throughout?
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