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Chapter 7: Nutrition Basics 97 Fuel Up for Your Workouts ....................................................................... ...

may need two or three hours between eating and working out.) We recommend a couple hundred calories of (primarily) complex carbo ...

Chapter 7: Nutrition Basics 99 So, start your engines in the morning with a good breakfast — plenty of complex carbohydrates wit ...

Sports beverages: Sports beverages include Gatorade, Powerade, Accelerade, and so on, and if you’ve never tried them, they’re a ...

Don’t rely on thirst to tell you when to drink. By the time your mouth feels parched, you’re already mildly dehydrated. Prevent ...

vast majority of your vitamins and minerals from food and take the word sup- plementliterally. No pill will compensate for a die ...

Part III Getting to the Heart of the Matter ...

In this part... W e explain what the heck aerobicand cardiovascular mean and tell you everything you need to know about this typ ...

Chapter 8 Chapter 8: Cardio Crash Course .................................................................................. In T ...

handed over her credit card; you’d congratulate her on the purchase and wish her a nice day. Well, the same principles apply to ...

Chapter 8: Cardio Crash Course 107 People who are out of shape need to warm up the longest. Their bodies take longer to get into ...

How Hard Do You Need to Push? .............................................................. To reap the benefits of cardio exer ...

breathing, how fast your heart is beating, how much you’re sweating, and how tired your legs feel — anything that contributes to ...

minute. (Your heart rate is also called your pulse.) You can determine this number either by counting the beats at your wrist or ...

you’re in, the faster your heart rate drops. Ideally, your heart rate should plunge at least 20 beats in the first minute. Peopl ...

with less chance of injury. As you get more fit, you may want to do some of your training in the middle and upper end of your zo ...

The most time-honored method for determining maximum heart rate is for men to subtract their age from 220 and for women to subtr ...

Whichever method you choose, you don’t need to keep your fingers on your neck or wrist for an entire minute while you count the ...

Chest monitors are very accurate, but some are subject to interference from electromagnetic waves like those given off by some t ...

The subjects did not change their total caloric intake or alter the makeup of their diets. Researchers discovered that 73 percen ...