Practical Tips
Move your body regularly. Do something as simple as fidgeting.
→ To reduce postprandial levels of fat and sugar → prevent chronic inflammation
→ Exercise doesn’t counter the negative effects of sitting.
- People who train more than 7 hours/week still had 50% risk of dying from cardiovascular disease if they were sat a lot.
→ With the same duration of sitting, people who frequently take short breaks to get up during sitting time had up to 25% less inflammation than those who rarely rose from their chairs.
Exercise
Do 150 minutes if moderate to vigorous activity/week OR 75 minutes of vigorous-intensity aerobic exercise per week in addition with two sessions of weights involving all major muscle groups (legs, hips, back, core, shoulders, and arms) with 8-12 repetitions of each exercise. Large weights are not needed as long as each exercise tiring enough to make you want to stop. Two or three sets of exercise are more effective than just one. Space these sessions several days apart to permit recovery.
Running/Walking
Brisk walk in 100 steps per minute or 3,000-4,000 steps per 30 minutes. Do it until reach 8,000-10,000 steps daily.
Increase running mileage only 10% per week.
Build strong core muscles and stabilizing muscles in runners’ feet and legs and good run posture
→ lowering injuries risk to knee and elsewhere.
Four elements of good run posture:
Weight training
Do moderate, non-strenous levels of weight training.
To help individuals, especially the olders, to increase muscle mass and strength → improve ability to function normally and stay active without requiring assistance.
Weight training isn’t bad but dont skip cardio.
→ to lower the risk of chronic high blood pressure and cardiovascular diseases.
Power and endurance
Do multiple sets of 15-20 rapid concentric repetitions on less demanding weights with brief rests between sets.
Strength
Do demanding repetitions of weights that require eccentric or isometric contractions.
High-intensity Interval Training (HIIT)
Do 2 sessions per week.
Only doing HIIT is not recommended, specifically for people who are unfit or have health issues like joint pain or impaired cardiovascular function.
Rest
Rest when combating a full-blown infection, especially one below the neck.
Interesting Facts
- Being skinny doesn’t mean you are being healthy. There is a term called skinny-fat where someone store a organ fat in muscles, heart, and liver without havoing potbelly.
- “Fat but fit” is a controversy that being whirl as evidence that being obese is not a health concern for individuals who exercise.
- Despite being active, obese person remain has higher risk of death. However, even if you are regularly doing some exercise without significant weight loss, being active is still rewarding, specifically to lower harmful consequences of obesity, such as chronic inflammation.
- Sleep deficiency leads to higher hungry hormone (called ghrelin hormone) and lower hormone that inhibiting the feeling of full (called leptin hormone).
- Most of the advantages of sleeping pills are placebo.
- Doing less than 5,000 steps daily is counted as sedentary
- Curvy individuals (not obese or extremely overweight) has a moderate longer live expectancy because they have more energy reserves to combat serious sickness.
- Only doing weight training without cardio has as much risk to get chronic high blood pressure and cardiovascular diseases as sedentary person.
Review
This is a scientific and well-researched yet down-to-earth sports book written by a professor in evolutionary biologist, Daniel E. Lieberman. The outline of this book is breaking up our beliefs towards exercise, which most of them might be myths. By using evolutionary-anthropological approach, he presents us the paradox of exercise.
You don’t have to be a sport enthusiast to enjoy this book. Lieberman provides enticing truth of why having struggle to exercise is normal and eventually will help you figure out how to start moving, start from the simplest movement.
Exercised is a book full of information, inspiration, enchanting facts and guidances to help you getting insight on how to have a better quality of life.
Author: Daniel Lieberman
Publication date: 1 January 2021
Publisher: Pantheon Books
Number of pages: 464 pages
