The Spark: The Revolutionary 3-Week Fitness Plan That Changes Everything You Know About Exercise, Weight Control, and Health [Hardcover]

Glenn A. Gaesser (Author), Karla Dougherty (Author)

Book Description

Publication Date: January 8, 2001

What if you could reclaim your strength, your stamina, your flexibility, and your sense of well-being? What if there were a "prescription" that could improve your fitness, lower your cholesterol, and reduce your body fat in just 3 weeks?

Welcome to the world of the Spark, where "what if?" becomes an exciting reality. Based on the groundbreaking Spark Study 2000 conducted by Dr. Glenn A. Gaesser at the University of Virginia, "The Spark" shows you how short, 10-minute bursts of exercise can improve your level of fitness, increase vitality, and help prevent premature death from heart disease, diabetes, and cancer as effectively as 1 hour in the gym 3 times a week. No more struggling to squeeze exercise into an already hectic schedule, and with simple changes in diet, no more worrying about adding pounds if you want to enjoy a plate of pasta or a side of potatoes.

In addition to providing step-by-step guides to specific 10-minute aerobic, strength-training, and flexibility exercises, "The Spark" also includes:

detailed self-tests that help you discover your exercise personality and tailor a Spark plan to your individual needs; an easy-to-follow 3-week exercise and food plan to maximize weight control and fitness in a manageable amount of time; sample daily exercises and food menus, as well as a selection of kitchen-tested, heart-healthy recipes.

A unique combination of expertise and inspiration, "The Spark" is a collaboration between Dr. Glenn A. Gaesser and Karla Dougherty, who found her own Spark and went from confirmed couch potato to marathon bicyclist at age fifty. In addition to this research-based, practical program, you'll find Karla's story, as well astestaments from participants in the Spark 2000 study -- whose fitness levels now equal those of people ten to twenty years younger!

So ignite your own Spark, and create a powerful flame of good health and vitality that will last a lifetime.

Editorial Reviews

Amazon.com Review

The spark of inspiration behind The Spark came when Glenn Gaesser looked at the exercise recommendations he and his fellow exercise scientists at the American College of Sports Medicine had come up with: 20 to 60 minutes of vigorous aerobic exercise, three to five times a week; two to three strength-training sessions a week; and two to three flexibility workouts a week.

That's the recommendation for the "average" person.

No wonder the population keeps getting fatter, Gaesser thought. Other than athletes, models, fitness professionals, and a handful of gym rats, who had time for all that? The people without the time--the vast majority of the unexercised population--couldn't see the point of doing anything less. Armed with some intriguing research showing that three 10-minute aerobic exercise sessions in a day produced equivalent benefits to one 30-minute workout, Gaesser tried something radical: a workout program consisting of 15 10-minute bursts, or sparks, of exercise. He tried this on a sedentary group of women and found that in three weeks they lost weight; lowered their cholesterol and triglycerides; and improved their aerobic fitness, flexibility, strength, and muscular endurance. In other words, in just three weeks, these women achieved results normally seen in three months of an exercise program.

Why do these 10-minute sparks work so much faster than traditional exercise programs? Partly because of growth hormone, an important muscle-building and fat-mobilizing chemical your body releases during and after exercise. If you get three daily surges of growth hormone, you get triple the benefits of one daily surge.

Besides showing how to get off the couch and start sparking, Gaesser includes nutritional recommendations. He's a rarity today: a high-carbohydrate advocate. (He cites a University of Pittsburgh study showing that people of all ages who've lost weight and successfully kept it off followed high-carb diets.) But there's one catch: the carbohydrates must contain a lot of fiber; another study he mentions shows that people gain weight on low-fat, low-fiber diets.

The Spark is a miracle pill for entry-level exercisers, or those who've been inactive for a while. You can get started in exercise without turning over your life to your program, and continue to use sparks your entire life--which will be much longer and healthier as a result of the simple 10-minute bursts of effort. --Lou Schuler

From Library Journal

In 1999, with funding from the American Heart Association, Gaesser (exercise physiology, Univ. of Virginia) conducted the first "Spark" study, designed to determine if many short bursts of exercise would have the same health and fitness benefits as the standard 30-40 minutes, three-times-a-week routine. The study followed 40 ordinary people for three weeks on a regimen of 15 ten-minute exercise units per week. The exercises included walking, weightlifting, stretching, and aerobic dancing. Three weeks later the participants' aerobic capacity had increased by an average of ten to 15 percent. Strength and muscular endurance improved by 40-100 percent. Weight had dropped by an average of three pounds. This means that we don't necessarily have to work up a sweat or dance till we drop to get fit. Dougherty augments Gaesser's description of the process with her own progress under Spark, as a woman who had tried all the diets and the exercise crazes without success. Although it's early to say if the Spark program produces long-term health benefits, this system will certainly appeal to those whose exercise time is limited. Menus, recipes, and suggested cookbooks are included. Recommended.DSusan B. Hagloch, Tuscarawas Cty. P.L., New Philadelphia, OH
Copyright 2001 Reed Business Information, Inc.

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Product Details

• Hardcover: 256 pages
• Publisher: Simon & Schuster (January 8, 2001)
• Language: English
• ISBN-10: 0743201558
• ISBN-13: 978-0743201551
• Product Dimensions: 9.2 x 6 x 1.1 inches
• Shipping Weight: 1 pounds
• Average Customer Review: 4.3 out of 5 stars  See all reviews (24 customer reviews)
• Amazon Best Sellers Rank: #801,871 in Books (See Top 100 in Books)

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Customer Reviews

Most Helpful Customer Reviews

154 of 171 people found the following review helpful:

1.0 out of 5 stars The Spark, January 10, 2001

By 

Sandra M. Hensley (San Diego, CA United States) - See all my reviews

This review is from: The Spark: The Revolutionary 3-Week Fitness Plan That Changes Everything You Know About Exercise, Weight Control, and Health (Hardcover)

This book is 237 pages too long. It is an infomercial. A reader has to wade through empty paragraph after empty paragraph trying to get the essence of the book. I'll save you the money: eat a high fiber, low fat, carbohydrate diet and exercise for 10 minutes three times a day, 5 days a week. One workout should be aerobic, one should be strength-training and one should be stretching. You get your metabolism going stretching the exercise you do over the course of the day. The End!

38 of 39 people found the following review helpful:

5.0 out of 5 stars Reality at it's BEST, February 14, 2001

By 

Beth Dickson (Arlington, Washington USA) - See all my reviews

This review is from: The Spark: The Revolutionary 3-Week Fitness Plan That Changes Everything You Know About Exercise, Weight Control, and Health (Hardcover)

Let's see??? What is the percentage of our nation's population that is actively involved in the American College of Sports Medicine guidelines for exercise/activity??? Is it 1%? How about the percentage of the population that knows they should and sometimes do exercise, or are active but not on a regular basis?? Is it 1%? I'm not certain myself any more. The fitness industry is my profession and has been, in one way or another, for my entire adult career. I know without doubt, as a nation, we are less heathly and more unfit than ever in our history. Dr. Gaesser has done it again. As in his work of Big Fat Lies, He has challenged us with our traditional thinking, plus given us the opportunity to open doors for the millions of unfit individuals in our Country. This book is a must for the individual who wants to be more active, but doesn't think they can. And, from my perspective, even more importantly it is for those of us in the fitness profession who need to see beyond the limited horizons we have created for ourselves in the industry. It is our opportunity to provide a viable opportunity for those who have been turned off by the illusive ideal fitness model, who feel they can't keep up, can't find the time, can't do the work, just can't. Is the "Spark" concept only for the unfit? I don't think so. My husband and I, both fitness professionals, and former competitive athletes have found ourselves liberated from our own fitness constraints! How many times have we skipped a workout because our busy lives interfere with our ideal 60 minute fitness plan. Do nothing, or "SPARK" our morning with a 10 - 15 minute focused bout on the rowing machine, or other activity??? We're sparking! And, we're benefiting!!!

Step outside your fitness/or lack of fitness box and open your mind to Dr. Gaesser and Karla Dohertys' unique and liberating focus on fitness!!! It will guide you, challenge you and open new doors!

31 of 31 people found the following review helpful:

5.0 out of 5 stars The SPARK, May 6, 2001

By 

CrazyDazy "eojveb" (Englewood, CO USA) - See all my reviews

Amazon Verified Purchase

This review is from: The Spark: The Revolutionary 3-Week Fitness Plan That Changes Everything You Know About Exercise, Weight Control, and Health (Hardcover)

As an overweight, stressed-out, 40-something professional, I am thrilled to find this book! The SPARK is exactly what I needed to get my body moving again. I am one of those who had fallen for the 1-hour a day exercise trap, and if I didn't have an hour, which I usually don't, I just didn't exercise. I love doing my three to four SPARKS a day, knowing I am doing my body far more good than waiting for that elusive day when I can fit in 45 minutes or more for my workout. This is a wonderful concept, and so doable! It's working!! Thank you!