Which Comes First, Cardio or Weights_ - Alex Hutchinson [111]
training, 74, 102, 134
darts, 241
dehydration, 19, 68, 69, 166, 213-15, 216, 217-18
delayed-onset muscle soreness (DOMS), 61-62, 131, 153
deliberate practice, 235, 236
desk, standing, 203-04
“detraining,” 28
diabetes, 100, 101, 186, 189
diarrhea, 209, 222, 223
diet, 190. See also nutrition
balanced, 118
high-carbohydrate, 207
high-protein, 195-96
vegetarian or vegan, 228-30
digestion, 209-10
disease, exercise and lower risk of, 10, 100, 189
dizziness, 209, 210
DNA, 180-81
Dombroski, Colin, 32, 33
DOMS (delayed-onset muscle soreness), 61-62, 131, 153
drinking. See also dehydration; hydration
too much, 215-17
dry air, 18
Ducharme, Michel, 16-17
dumbbells. See weights
Dyna Disc, 48, 49
eating. See diet; nutrition
EIB (exercise-induced bronchoconstriction), 18
electrolytes, 219
elite athletes, 10, 11, 13, 63, 79-80, 95, 118, 134, 155, 193, 208, 219, 234, 235, 236
elliptical machine, 34-35, 177, 178, 179
Emery, Carolyn, 47
Empire State Run-Up, 96
endorphins, 5, 243, 244, 245, 246
endurance, 10, 11, 265
limits of, 57
training, 12, 13. See also aerobic exercise
equipment, 31, 110
Ericsson, Anders, 235
exercise ball, 48, 108, 109-10, 203-04
exercise bike, 76, 95-96
exercise-induced bronchoconstriction (EIB), 18
exercise programs, home-based, 112
eyes, 165
falls, reducing risk of, 47
fat, 4, 166, 194, 195
abdominal, 185, 189, 197, 198
-burning zone, 190-92, 227
fatigue, 56, 57-59, 60, 153, 252, 253
feet, 36, 37
Ferber, Reed, 133, 134
Ferreri, Deana, 230
finishing sprint, 58, 263, 264
flexibility, 50, 121, 126, 127, 132, 133, 136, 176
flu and colds, 23, 24-25, 159-60, 220, 221, 223
focusing on mechanics, 239-41
football, 19, 78, 91
Foster, Carl, 80, 81, 94, 95, 169
fractures, 157-59, 179
Framingham Heart Study, 168, 174
free radicals, 220, 221
fruits and vegetables, 221, 222
Fuhrman, Joel, 230
Galea, Anthony, 155
gastrointestinal (GI) problems, 209, 210, 222-23
Gatorade, 214, 218, 219
genes, 25-27, 30, 70
get-fit-quick schemes, 1, 12
ghrelin, 201
GI (gastrointestinal) problems, 209, 210, 222-23
Gibala, Martin, 12, 13, 14
glaucoma, 165
glucose, 8, 60, 100, 101, 187, 218, 233
glycemic index, foods with low, 210
glycogen, 208, 218
glycolysis, 3-4
goals, exercise, 70, 76, 78, 79, 101, 112, 115-16, 117, 235, 245, 246, 268-69 Goldberg, Jonathan, 94
Goldmill, Mickey, 254
golf, 77-78, 108, 239-40, 241
government exercise guidelines, 9, 10, 13
Graham, Terry, 257, 258, 259
group exercise, 94, 245-47
gyms, 110, 112, 113, 238
Hansen, Derek, 11
headphones, 239
heart, 4, 10, 13, 77, 153, 204
heart attack, 15-16, 95
heart disease, 162, 185, 189
patients, 14, 176, 181
heart rate, 63-64, 65, 81
maximum, 81-83, 166, 171
monitors, 80, 82-83
heat, exercising in, 19-20, 21, 83, 255-57
heat pack, 147, 148-49
heat stroke, 21
heel kicks drill, 130
Heiderscheit, Bryan, 89
height, 166
high knees drill, 130
hills, running up and down, 61, 90-92
Hinton, Pamela, 178, 179, 180
hip
fractures, 179
muscles, 133-34, 135
osteoarthritis, 176
HIT (High-Intensity Interval Training), 12-14, 28, 95, 97
“hitting the wall,” 207, 208
hockey, 121-22, 141, 165, 241, 266
holidays, 27-29
home advantage, 260-61
hormones, 50, 51, 74, 138, 147, 201-02, 203, 249, 260
hot baths, 147
Hrysomallis, Con, 47
hunger, 192-93, 201-02, 203
hydration, 72, 213-20
hypertension, 100, 185
hypoglycemia, rebound, 210
hyponatremia, 216-17
ice baths, 145-47, 255, 256
illness, and exercising, 159-60
immune system, 10, 23-25, 153, 160, 221-22, 223
inactivity, health risks of, 9
Indurain, Miguel, 226
injury
prevention, 37, 47, 48, 87, 89, 141, 157-58, 170
and stretching, 121-24
treatment of sports, 141-44, 145-48, 151, 152, 155-57
inspiratory muscle training, 52-54
Institute of Physical Culture, 99
insulin sensitivity, 27, 212, 221
intelligence, and aerobic fitness, 247-48
internal clock, 72, 73
International Nordic Walking Association, 43, 44
interval training, high-intensity, 12-14, 28, 95, 97
iron, 229-30
Ironman triathletes, 151, 236
Iverson, Allen, 40, 251
Ivy,