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The Great Cardio Myth: Why Cardio Exercise Won't Get You Slim, Strong, or Healthy - and the New High-Intensity Strength Training Program that Will Paperback – January 1, 2017
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The Weight Loss Scam
Imagine This. It's another busy day at work. Your kids are hungry. The fridge is bare. No one else is going to make dinner. It's up to you again.
You rush from your desk to the grocery store and then drive home through the beginning of rush-hour traffic. Chicken fingers and fries get put on the table, and you eat too much of them cleaning up the kids’ plates. Now you're supposed to brave the end of rush-hour traffic and drive back across town for a 6:30 p.m. aerobics class. Either that or go for a forty-five-minute run around the neighborhood — through the same nightmarish traffic.
The anxiety that comes with the thought of sitting in your car crawling through traffic (or choking on car exhaust jogging through it), plus the post-dinner carbohydrate coma from those tasty fries, sap all your willpower. It's off to the couch again—same as last night. Tomorrow is unlikely to be different.
And that, ladies and gentlemen of the jury, is why cardio is guilty of killing your motivation. It’s not a practical exercise solution for most people. Even if you did manage to spend the one to two hours from door to door, it probably wouldn't be worth it, as you’ve surely learned the hard way. This was the story of my mom's life and why she was never able to make cardio a habit.
Why Cardio Won’T Make You Live Longer
Some thirty million Americans are running religiously, to save their lives—in essence, the quality of life itself,” one aerobics book proclaimed in 1981.
And this claim that we could stockpile immunity continued until running icons started dropping dead at shockingly young ages. American running legend Jim Fixx was among them.
Fixx set out on a run one day in 1984 while visiting the town of Hardwick, Vermont. His body was discovered on the side of the road, clad only in shorts and sneakers. He had died of a heart attack. Fixx was just fifty-two when he died. The cause of sudden death: coronary arteries damaged by arteriosclerosis. One artery was almost completely blocked.
Claims about runners’ invincible hearts came under scrutiny after Fixx’s shocking death and were ultimately disproven. Sadly, Fixx’s death wasn’t the last of them.
1. Place your hands on the floor slightly wider than shoulder-width apart.
2. Start at the top of a push-up position with your body in a straight line from toes to shoulders.
3. Brace your abs as if someone was about to punch you in the stomach, but breath normally. Slowly lower your body until you are one inch (2.5 cm) off the ground.
4. As you lower your body, slowly bring your right knee up to your right elbow, keeping your foot off the ground as you do so.
5. Push through your chest, shoulders, and triceps to return to the starting position and return your leg to the starting position.
6. Repeat, alternating sides.
7. Keep your body in a straight line at all times and do not twist your hips.
About the Author
Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach, creator of the bestselling Turbulence Training plan. Craig also has an advanced research background, completing a Master's of Science Degree in Exercise Physiology from McMaster University. He is a contributing author to Men's Health and Women's Health magazines, and a member of the Training Advisory Board for Maximum Fitness and Oxygen magazines. He is also the creator of the lifestyle blog, Early to Rise.
Chelsea Ratcliff is a graduate student at the University of Utah in Health Communication. She is specializing in how health research is employed by health professionals and the media to guide health-based behaviors and recommendations. She has been a freelance health/fitness writer for several outlets, including U.S. News & World Report.
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Goblet Squat—60 seconds
Cross-Body Mountain Climber—60 seconds
Dumbbell Row—30 seconds per side
So there you go, 1 of the 4 workouts for free. He offers innovative options like, "reverse the order of the workout to make it more interesting" Really?? I know there are tons of books about programming for HIIT and metabolic workouts, clearly this is NOT one of them. If you want to read about how cardio became America's favorite (ineffective) workout, this is a fairly interesting read. I'm not sad I read it. However, I didn't really learn anything new and I didn't get any new programming ideas.
It's a really easy read without compromising any information.
To the person who complained about the lack of detailed workouts in the book (it lists only a few examples), there's plenty to find online and isn't that the point of this book? Less is more?
Find freedom and a new lease on life through this book!
The Not So Good: Kept repeating the same things over and over ad nauseam. The book could have had 1/4 of the pages and still contained everything the author wanted to say.
The Surprisingly Not So Good: after touting the advantages of HIIT throughout the book the author presents too little information on structuring a proper HIIT workout and does not include enough exercises or routines. There is only 1 exercise for the lats but many for the chest and abs. Muscular imbalance waiting to happen.
I walked into the weights room at university for the first time 10 years after purchasing the Turbulence Training programme by Craig. As a female in my early 20s I was very intimidated on that first day but it's where I belong now! I can't stand long boring steady state cardio and have followed HIIT style workouts since then also. I was previously doing 1-2 hours of cardio at a time with minimal results! (As a student I had a lot more time on my hands) . It was like I finally awoke in a gym full of mindless exercisers! Goodbye cross trainer, hello shorter workouts with better results.
What I love about this book is that it is Evidenced Based - as a Registered Dietitian my nutrition advice must be the same for my patients. The studies are broken down into easy to understand nuggets of information saving us the work of going through lots of studies. Thanks Craig!
There is an increasing trend of self proclaimed nutrition 'gurus' on social media sites from bloggers to Insta celebs to reality stars with minimal nutrition education dishing out advice. I found it refreshing that the advice on nutrition in this book was simple and straight forward. I was so glad the book did not end with an overly restrictive punishing diet! A very good place for people to start is setting realistic goals with diet and exercise and building on them each week. Craig endorses a sensible approach to eating whole food & on improving the quality of your diet. Dietary and lifestyle changes need to be sustainable long term and the great cardio myth provides a template for both smarter training and healthy eating without being extreme. I highly recommend this book to anyone with an interest in fitness and getting results.
Top international reviews
Certains médecins, bien sûr, le savent ! D'autres non ... c'est ca qui est dommage !
Personnellement, je l'ai toujours su (et vécu), mais ici au moins, il y a des preuves.
Quand je pense encore à tous ceux qui tournent autour des stades, des parcs, des étangs pour "perdre du poids" ... ils n'ont pas fini de tourner !