Fitter faster : the smart way to get in shape in just minutes a day / Robert J. Davis, Ph.D., with Brad Kolowich, Jr.
Material type:
TextPublisher: New York, NY : AMACOM, [2017]Copyright date: ©2017Description: xi, 228 pages : illustrations ; 24 cmContent type: - text
- unmediated
- volume
- 9780814437711
- 0814437710
- 613.7 23
- GV481 .D368 2017
| Item type | Current library | Collection | Call number | Status | Date due | Barcode | Item holds | |
|---|---|---|---|---|---|---|---|---|
Book
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Bedford Public Library Non-Fiction | Non-Fiction | 613.7 DAV | Available | 32500001728147 |
Enhanced descriptions from Syndetics:
A lifetime of fitness in just minutes a day. I don't have time . . . I'm too tired . . . I hate gyms . . . These are among the most common excuses for not exercising. But the truth is that getting in shape requires less time and effort than you might think. Examining everything from pre-workout stretches to post-workout protein shakes, this science-backed book slices through fitness fads and misconceptions to reveal how you can exercise quickly and effectively. For example, is it best to exercise in the morning? Does aerobic activity burn more fat than weight lifting? You'll also learn how to get and stay motivated, what equipment to buy (and what not to waste money on), which dietary supplements really help, and how to combat muscle soreness. Fitter Faster explains how to: Find the right balance between cardio, strength, and stretching * Slash workout times with high-intensity interval training * Prevent boredom * Enhance fat-burning The accompanying Fitter Faster Plan, developed with celebrity trainer Brad Kolowich, Jr., pulls everything together. Requiring as little as 15 minutes a day, these quick workouts maximize efficiency-allowing you to reap the greatest benefit in the shortest possible time...all without ever having to set foot in a gym. With photographs illustrating each exercise routine, this eye-opening book will forever change the way you work out- and help you get fitter faster.
"American Management Association."
Includes bibliographical references (pages 195-219) and index.
Introduction -- Get ready: how to motivate yourself and what to buy. Why bother? ; Avoid off-ramps ; Gear up -- Get smart: what you need to know about aerobic exercise, strength training, and stretching. Take it to heart ; Muscle in ; Stretch out -- Get more out of exercise: what to eat and how to prevent pain. Eat and run ; Feel no (bad) pain -- Get going: the fitter faster plan. The workouts.
A science-backed guide to fitness provides information on how to adopt a healthy lifestyle, covering everything from stretching and workout routines to proper equipment, dietary supplements, and post-workout protein shakes.
Excerpt provided by Syndetics
UNDERSTANDABLE EXCUSES
There are lots of reasons why many of us find it so difficult to exercise. Let's start with perhaps the most common one: too little time.
Consider the official recommendations from the federal government and health authorities. We're supposed to get at least 30 minutes, five days a week, of moderate aerobic activity (meaning things like brisk walking, biking, or doubles tennis). In addition, we're told that we need two or three days a week of strength-training exercises that target all the major muscle groups. Add to that at least two or three days of stretching exercises. Phew! It can be exhausting just imagining how to fit all that in, much less doing it.
A survey by the Centers for Disease Control and Prevention has found that about 80 percent of American adults fail to meet both the aerobic and strength-training guidelines. That's not surprising, given the time required. The shocking part is that 20 percent manage to comply, though I suspect that a good chunk of them are stretching the truth.
Something else that keeps people from hitting the gym is that they don't like gyms. And it's easy to understand why. Working out alongside spandex-clad people with perfectly sculpted bodies can be intimidating, to say the least. And knowing what exercises to do and how to use the equipment, some of which resembles what you might find in a torture chamber, can be overwhelming. Taking classes can be a solution, but dragging yourself to a 6 A.M. boot camp or ending the day with a pedal-till-you-puke spinning class is many people's idea of hell. The fear of looking silly in front of others also keeps people away from gyms, as does the monthly cost of membership.
Then there's the problem that, for many of us, exercise itself is no fun. Or downright unbearable. That feeling is often reinforced by images we see on TV. Shows like The Biggest Loser feature overweight people forced to run on treadmills until they drop while being berated by trainers. I don't know about you, but I can think of lots of things that I'd rather do--cleaning animal cages at the zoo or sitting next to a screaming baby on an airplane among them. Infomercials for programs like P90X or Insanity make exercise look so grueling that I get exhausted just watching from my bed.
BARRIER-LOWERING WORKOUTS
This book is about overcoming those barriers--to redefine exercise so that it's less time-consuming and intimidating, and more convenient and enjoyable. To do that, I've teamed up with personal trainer Brad Kolowich Jr., who has years of experience working with both celebrities and ordinary folks of all ages, sizes, and fitness levels.
Brad and I have developed an easy-to-follow workout plan that requires as little as 15 minutes a day. It provides aerobic, muscle-building, and fat-burning benefits that are similar to--and potentially even greater than--what you'd get from regimens two or three times longer. We accomplish this by incorporating high-intensity interval training (HIIT), in which you go hard, then easy, then hard, and so on for a total of 10 or 15 minutes instead of exercising at a constant rate for 30 minutes or longer. In addition, we use circuits for strength training, in which you move relatively quickly from one exercise to the next and thereby cut the length of your workouts. Some of our routines further increase efficiency by providing aerobic and strength benefits at the same time or working multiple muscle groups. Our regimens are designed as accordions so that on days you have extra time and want to exercise longer, you can easily do so.
All our workouts can be done at home or outdoors, which means you won't need to join a gym or worry about scheduling around gym hours or class times. You can exercise at whatever time of day or night is most convenient for you. No fancy or expensive equipment is required--just a set of dumbbells.
In addition, the Fitter Faster plan includes two key features to reduce the drudgery of exercise: choice and variety. If running on a treadmill (or running, period) isn't your thing, no worries. Within the structure we've laid out, you'll be able to choose activities you find most enjoyable, whether walking, hiking, biking, dancing, or doing yoga. What's more, the program is customizable, with beginner, intermediate, and advanced plans, so you can select a level that's right for you and challenge yourself with new exercises as you progress. Further, we mix things up with a different routine every day of the week, which will help prevent boredom.
Of course, lowering barriers is meaningless if an exercise plan doesn't produce results. Ours does. Using the workouts in this book with clients of all types, Brad has seen tremendous improvements in their endurance, strength, and body fat.
Excerpted from FITTER FASTER: The Smart Way to Get in Shape in Just Minutes a Day by Robert J. Davis, Ph.D. and Brad Kolowich, Jr. Copyright © 2017 by Robert J. Davis, Ph.D. Published by AMACOM Books, a division of American Management Association, New York, NY. Used with permission.
All rights reserved. http://www.amacombooks.org.
Excerpted from Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day by Robert J. Davis All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.Reviews provided by Syndetics
Publishers Weekly Review
From health journalist Davis and personal trainer Kolowich comes this precise guide to overcoming fitness barriers and exercising efficiently via high-intensity interval and circuit training. Davis and Kolowich break down the process of getting fit into four key parts: get ready, get smart, get more out of exercise, and get going. They begin with motivational facts: in addition to increasing life expectancy and improving health, exercise also enables better sex and sleep, among other benefits. Instead of providing specific motivation plans, the authors provide thoughtful advice that is widely applicable: make a game plan, make winning a goal, and reward yourself. Part two details the fundamentals of aerobic activity, strength training, and stretching, and part three gives instructions on what to consume (protein, complex carbs, water) and how to prevent "bad pain." The final section presents a varied, customizable workout regimen that can also be done in as little as 15 minutes. What separates this guide from others is its commitment to facts and plans backed by science and research; throughout, the authors debunk myths and answer questions such as "Does sex before physical activity impair athletic performance?" and "Does more sweating mean a more intense workout?" This is an important read for exercise hopefuls and aficionados alike. (June) © Copyright PWxyz, LLC. All rights reserved.Author notes provided by Syndetics
Robert J. Davis, PH.D., is an award-winning health journalist whose work has appeared on CNN, PBS, WebMD, and in The Wall Street Journal. The president of Everwell, he hosts its myth-busting "Healthy Skeptic" videos, viewed by millions each month.Brad Kolowich, Jr. is a certified personal trainer whose celebrity-packed client list includes actors, athletes, and TV personalities. He has been featured in fitness magazines and recognized as one of the "Best Bodies of Atlanta."