The First 20 Minutes

May 7, 2012
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.

March 1, 2012
A fitness columnist for the New York Times dispenses documented exercise science for a healthier life. In this healthful refresher course, Reynolds acknowledges the ubiquity of redundant and contradictory fitness material available to those seeking advice. In an effort to condense and clarify, she begins with expected wisdom, offering unsurprising declarations on the serious health consequences for those Americans who lead a sedentary lifestyle. These consequences are preventable, however, and Reynolds presents some surprising ways to change things up. She's at her strongest (and most intriguing) in chapters debunking and devaluing some much-touted rituals like massage therapy, extended workouts, warm-up routines, carb-loading, water intake, fat burning, weight loss and nutritional supplements. Imparting advice supported by physicians, academics, group control studies and scientific research, Reynolds gives the type of practical information can be useful for both seasoned gym-goers and those just beginning to equate exercise with disease prevention and longevity. The author's confident narrative demeanor is a good fit for the delivery of her material as it breathes new life into the well-worn fundamentals of core fitness training, injury prevention, wholesome dieting and how exercise can promote graceful aging. She concludes each chapter with condensed, bottom-line specifics that will prove immensely helpful to readers short on time and attention. Whether directed at a marathoner or a once-a-week sprinter, Reynolds' important message rings true: "The body wants to move," she writes. "Go with it." Solid advice with motivational oomph to get you up and running.

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April 1, 2012

Trying to find the latest information and advice on exercise? New York Times "Phys Ed" columnist Reynolds has done an expert job of processing and reporting recent research on the human body's capacity for fitness--what is achievable and how the average reader can meet these physical goals. Each chapter deals with a particular aspect of fitness, some of which are particularly mystifying (e.g., the cause of cramps). Reynolds compares past beliefs and practices with current research findings and gives readers information about optimal routines in such areas as nutrition, stretching, brain fitness, and interval training. She uses her reporting skills to gain insights from specialists throughout the text to help explain and explore the topics. VERDICT A well-written and thorough overview of fitness, this book doesn't require readers to wade through statistics or specific scientific trial information. Those who prefer more hard data may find the material too digested; it lacks a detailed list of citations and references, though the names of researchers and institutions are included. Overall, this would make an excellent addition to any consumer health--or personal--collection.--Elizabeth J. Eastwood, Los Alamos P.L. Syst., NM

Copyright 2012 Library Journal, LLC Used with permission.

Starred review from March 15, 2012
The First 20 Minutesa rollicking book packed with information about exercise science and practical recommendations on physical trainingseems inspired by Isaac Newton: bodies in motion remain in motion, but, alas, bodies at rest don't go anywhere. Reynolds highlights the concept that when it comes to longevity, the benefit of exercise is front-loaded. Most reduction in mortality is accrued during the initial 20 minutes of exercising. While no one truly knows the exact amount of exercise necessary to stay healthy, every little increment helps. Exercise pumps up the brain, too. The author extols the benefits of low-fat chocolate milk, squatting, high-intensity interval training, plyometrics, weight training, and even pickle juice. She gives a thumbs-down to static stretching while warming up, ice baths and deep massage after a workout, and drinking too much water (which can cause dangerous hyponatremia). Her contention, Aerobic fitness may be the single most important determinant of how long you live, rings true. Even on a molecular level, exercise appears to modify aging. Whether your physical activity tends toward plodding or prancing, simply standing or sprinting, the human body is designed to move.(Reprinted with permission of Booklist, copyright 2012, American Library Association.)