The First 20 Minutes by Gretchen Reynolds covers the gamut of fitness topics, with conclusions drawn from the most current scientific studies available. Indeed, this book truly focuses on what we can learn from scientific research on the given topic. Areas discussed include improved general health, how to exercise, stretch, and recover for maximum effectiveness, even how exercise affects the brain and body. The biggest take-aways for me were:
- Exercise is essential for preventing weight gain/preserving weight loss.
- an improved insulin response lasts 30-45 minutes post-workout, and protein intake increases that time frame slightly; extra calorie-burning ends when the workout does (the “after burn” is a myth!)
- Regular endurance training will increase the body’s ability to use fat as fuel during exercise.
- The negative effects of the aging process can often be remediated with physical activity.
- Daily exercise does not counteract the negative effects of sitting for hours on end each day
- try to be active for at least 2-3 minutes out of every 30, throughout the day
- accumulate approximately 150 minutes of light exercise per week for improved health.
- Strength and power training improve overall performance in increase efficiency and inter-muscular coordination and neuromuscular function. It may also be more effective at preventing disease than endurance activities.
- Typically 1 rest day per week will be enough, and it can include light activity such as yoga.
- Stretching must be done daily to see improvements, and increases will be small and will take months.
I found this book to be well-organized and not only useful, but also an interesting read. When all is said and done, you have a big-picture view of how you can be more in-control of your health. I would suggest this book particularly for fitness professionals or those more interested in the scientific research on various fitness topics. It won’t play as nicely with leisure readers, probably, but is a worthwhile read nonetheless.