The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer

by Gretchen Reynolds

Overview

The New York Times bestseller that explains how groundbreaking scientific discoveries can help each of us achieve our personal best

Every week, Gretchen Reynolds single-handedly influences how millions of Americans work out. In her popular New York Times column, she debunks myths, spurs conversation, and stirs controversy by questioning widely held beliefs about exercise.

Here, Reynolds consults experts in a range of fields to share paradigm-shifting findings that were previously only available in academic and medical journals, including: 

·        20 minutes of cardio is all you need (and sometimes six minutes is enough)

·        Stretching before a workout is counterproductive

·        Chocolate milk is better than Gatorade for recovery

Whether you’re running ultramarathons or just want to climb the stairs without losing your breath, The First 20 Minutes will show you how to be healthy today and perform better tomorrow.

Product Details

ISBN-13:	9780142196755
Publisher:	Penguin Publishing Group
Publication date:	04/30/2013
Edition description:	Reprint
Pages:	288
Sales rank:	260,580
Product dimensions:	5.30(w) x 7.90(h) x 0.70(d)
Age Range:	18 Years

About the Author

For more than a decade, GRETCHEN REYNOLDS has written about the science of health and fitness for the New York Times. She lives in Santa Fe, New Mexico, with her husband and son.

Table of Contents

Acknowledgments xi

Introduction: A Body in Motion xiii

Chapter 1 The First 20 Minutes 1

Chapter 2 Stretching the Truth 25

Chapter 3 It's Not About the Bites 50

Chapter 4 The Losing Battle 77

Chapter 5 What We Mean When We Talk About Endurance 100

Chapter 6 Give Me the Strength to Carry On 125

Chapter 7 When Bad Things Happen to Good Workouts 148

Chapter 8 How to Build a Better Brain 182

Chapter 9 Survival of the Fittest 209

Chapter 10 Pushing Back the Finish Line 231

Conclusion: Use It or Lose It 249

Index 259

What People are Saying About This

Dan Coyle

"There has never been a better time in history to grow stronger, faster and smarter; there has never been a more helpful book than Gretchen Reynolds's The First 20 Minutes. Smart, clear, and beautifully useful, this is the new fitness bible for the modern age."

Danny Dreyer

"[This book] delivers answers to many perennial training questions [and] does a great job of myth-busting some well-established beliefs. It's a great guide for the mindful athlete who wants to gain all the benefits of physical training while minimizing downtime from injury or overtraining."

Dean Karnazes

"The First 20 Minutes is packed with interesting tips and insights. Pickle juice for cramps, who would have ever thought! Gretchen Reynolds once again delivers a winner."

Editorial Reviews

"[This book] delivers answers to many perennial training questions [and] does a great job of myth-busting some well-established beliefs. It's a great guide for the mindful athlete who wants to gain all the benefits of physical training while minimizing downtime from injury or overtraining."—Danny Dreyer, founder of Chi Running

"There has never been a better time in history to grow stronger, faster and smarter; there has never been a more helpful book than Gretchen Reynolds's The First 20 Minutes. Smart, clear, and beautifully  useful, this is the new fitness bible for the modern age."—Dan Coyle, author of The Talent Code

"The First 20 Minutes is packed with interesting tips and insights. Pickle juice for cramps, who would have ever thought! Gretchen Reynolds once again delivers a winner."—Dean Karnazes, New York Times bestselling author of UltraMarathon Man

"An informative and entertaining review of current science about exercise and fitness, with good, commonsense recommendations that cut through confusing, often conflicting research on the subject... Armed with the information in this book, readers will be inspired and motivated to reassess their habitual exercise programs and make positive changes."—Publishers Weekly

From the Publisher

"The First 20 Minutes is packed with interesting tips and insights. Pickle juice for cramps, who would have ever thought! Gretchen Reynolds once again delivers a winner."

Dean Karnazes

"There has never been a better time in history to grow stronger, faster and smarter; there has never been a more helpful book than Gretchen Reynolds's The First 20 Minutes. Smart, clear, and beautifully useful, this is the new fitness bible for the modern age."

Dan Coyle

"[This book] delivers answers to many perennial training questions [and] does a great job of myth-busting some well-established beliefs. It's a great guide for the mindful athlete who wants to gain all the benefits of physical training while minimizing downtime from injury or overtraining."

Danny Dreyer

Gretchen Reynolds writes the Phys Ed column in the New York Times, and her book is an informative and entertaining review of current science about exercise and fitness, with good, commonsense recommendations that cut through confusing, often conflicting research on the subject. The author pulls no punches—with good humor she zeroes in and proves that almost everything we think we know about exercise is wrong. A very rational and readable volume, it is first and foremost a user’s manual that also explains that much of what we have been advised to do is inappropriate and possibly dangerous, especially since we must exercise to achieve a healthy, lifestyle disease–beating, aging-retarding regimen. Dispelling myths and deconstructing commonly held but inaccurate beliefs on almost every page, Reynolds reveals, for example, why stretching is bad, but warming up before working out is good; why it’s better to drink (only water) before and after exercise, not during; that a normal, healthy diet, not “training” food is all we need; why it’s harder for women than men to lose weight and keep it off; and why ibuprofen actually blunts exercise. Armed with the information in this book, readers will be inspired and motivated to reassess their habitual exercise programs and make positive changes. (June)

Publishers Weekly