Which Comes First, Cardio or Weights_ - Alex Hutchinson [110]
benefits of, 10, 26-27, 77, 100, 165, 181, 189-90, 194, 248, 262
and gastrointestinal problems, 209-10
how much?, 8-10
novices, 79, 80, 85, 95
risks of, 15-16, 95
seeing doctor before beginning, 17
and strength training, 10-12, 77, 78-79, 105, 197-98
water-based, 175
and weight loss, 7-8, 27-28, 196, 197-98
workouts, 79-81, 125, 196
aerobic fitness, 77, 97, 171, 247-48
aerobic zone, 79, 80, 81
aging
of cells, 180
effect of exercise on, 4, 108, 165-67, 248
and motivation, 173-75
and performance, 171-73, 174
physical effects of, 99, 166, 170
and resting metabolic rate, 196-97
and weight, 185
air pollution, 20-23
Akil, Huda, 243
alcohol, 160-62
AMP kinase, 11
anaerobic zone, 79, 80, 81
Anderson, Megan, 7
ankles, 166
injured, 86, 87, 144, 151
antibiotics, 222
antioxidant supplements, 220-22
appetite hormones, 201-02, 203
aquafit classes, 175
Arent, Shawn, 50, 51
Armstrong, Lance, 64
arthritis, 165, 165, 167, 168, 176
athletes. See elite athletes; masters athletes
ATP (adenosine triphosphate), 3-4, 60
back pain, 113-15, 148, 176
Baker, Joe, 234, 235, 236
balance, 46-48, 49, 133, 136, 166
Bannister, Roger, 13, 56
Barnes, Matthew, 161
Bartold, Simon, 39, 40
baseball, 78, 106, 108
basketball, 11, 36, 37, 41, 47, 113, 141, 179, 241, 262, 265, 266
Behm, David, 109, 110
Beijing Olympics (2008), 72
Beilock, Sian, 240, 241
bench press, 111
Benson, Roy, 83
Best, Thomas, 150, 151
bicep curl, 109, 179
biking. See cycling
Blair, Steven, 184, 189
blood-sugar levels, 8, 208, 218
BMI (body mass index), 184, 185
bodybuilding, 99, 113, 118
body mass index (BMI), 184, 185
body temperature, 73, 128
body-weight exercises, 110, 111-13
bone(s), 4. See also fractures
density, 136, 166
maintaining strong, 101, 157-58, 177-80
Booth, Frank, 1
Boreham, Colin, 96, 97
Bosquet, Laurent, 252, 253, 254
Bosu ball, 48, 49
box jumps, 107
Boyer, Katherine, 86
Bracko, Mike, 122
brain, 208
chemicals, 243-44
effects of exercise on, 4, 165, 247-49
and exercise performance, 57-59, 215, 232-34, 257
breathing, 18, 66, 81, 83-85
muscles, 51-54
Brooks, George, 59
Brukner, Peter, 146
Burfoot, Amby, 270
Burke, Louise, 227, 256
caffeine, 257-59
calf muscles, 41, 43, 158-59
calories, 186-87, 188-89, 191, 194, 196-97, 203
cancer patients, 14
carbohydrate(s), 119, 190, 191, 195
depletion in training, 226-28
-loading, 206-08
post-workout, 162, 211, 226
pre-workout, 210, 265
in sports drinks, 218-19
cardiac output, 63-64
cardiac stress test, 82
cardio exercise. See aerobic exercise
cataracts, 165
“central governor” theory, 57-59, 215
Chakravarty, Eliza, 168
Chapman, Ken, 22
cheat sheets
aerobic exercise, 98
competitive edge, 267
exercise and aging, 182
fitness gear, 55
flexibility and core strength, 140
getting started, 30
injuries and recovery, 163
mind and body, 250
nutrition and hydration, 231
physiology of exercise, 75
strength and power, 120
weight management, 205
Cherepanov, Alexei, 15
Cheung, Stephen, 220, 222
children, 44-45, 46, 178
chocolate milk, 211, 212
“choking,” cause of, 239-41
cholesterol, 97, 189, 190
circuit training, 78
clothing, 21, 31, 40-42
Cloud, John, 192, 193
coffee, 257, 258-59
Cohen, Emma, 246
cold air, and exercise, 16-18
colds and flu, 23, 24-25, 159-60, 220, 221, 223
commuting, 198-201
competitions
and caffeine, 257-59
carbo-loading before, 206-08, 209
and crowds, 259-61
masters, 169
mental strategies for, 234, 236
pacing strategies for, 263-64
precooling before, 255-57
recovery after, 153-54
sex night before, 254-55
and sleep, 261-62
training in final days before, 125, 126, 251-54
compression socks, 40, 41, 42, 43
contrast therapy, 146
Cooney, Greg, 191-92
Cooper, Kenneth, 76
core stability, 133-34, 135
cortisol, 50, 51, 74, 138, 147
Coyle, Edward, 64
CrossFit, 78, 102
cross-training, 35, 170
crowd, competing in front of, 259-61
crunches, 134
cycling, 12, 13, 22-23, 52, 53
and bone density, 178-79
calories burned, 198, 200
clothing, 41, 42
as commuting workout option, 198-99
indoor, 94-95