Aerobic Quotes

Yeah, I know. Terror Aerobics. Just wait until they get it at the gym. It'll be bigge than pilates. --Eve

The word aerobics comes from two Greek words: aero, meaning “ability to,” and bics, meaning “withstand tremendous boredom.

As he filled the mug with coffee, Michael waited for Shane to make some sense. Which Shane finally did, holding up the cheaply printed white flyer. It curled around the edges from where it had been rolled up to fit in the mailbox. “What have I always wanted in this town?” he asked. “A strip club that would let in fifteen year olds?” Michael said. “When I was fifteen. No, seriously, what?” “Guns ‘R Us?” Shane made a harsh buzzer sound. “Okay, to be fair, yeah, that’s a good alternate answer. But no. I always wanted a place to seriously train to fight, right? Someplace that didn't think aerobics was a martial art? And look!

If I were a serial killer, I would not be the kind that stabs and then eats the victim. I would be the kind that hides in a tree and shoots at the aerobics class.

When they say the heart wants what it wants, they’re talking about the poetic heart—the heart of love songs and soliloquies, the one that can break as if it were just-formed glass. They’re not talking about the real heart, the one that only needs healthy foods and aerobic exercise. But the poetic heart is not to be trusted. It is fickle and will lead you astray. It will tell you that all you need is love and dreams. It will say nothing about food and water and shelter and money. It will tell you that this person, the one in front of you, the one who caught your eye for whatever reason, is the One. And he is. And she is. The One—for right now, until his heart or her heart decides on someone else or something else. The poetic heart is not to be trusted with long-term decision-making.

Aerobics: Death take me now & spare me the pain, she said. It was difficult for me to get that excited. Get a grip, I said, it's only aerobics.

The medical literature on the causes of food poisoning is full of euphemisms and dry scientific terms: coliform levels, aerobic plate counts, sorbitol, MacConkey agar, and so on. Behind them lies a simple explanation for why eating a hamburger can now make you seriously ill: There is shit in the meat.

Nearly all runners do their slow runs too fast, and their fast runs too slow." Ken Mierke says. "So they're just training their bodies to burn sugar, which is the last thing a distance runner wants. You've got enough fat stored to run to California, so the more you train your body to burn fat instead of sugar, the longer your limited sugar tank is going to last." -The way to activate your fat-burning furnace is by staying below your aerobic threshold--your hard-breathing point--during your endurance runs.

I’m telling you, you’d like him. He goes to a public school and just started at Spencer’s. The other day, he was going off on unaerobic vs. aerobic respiration, and I was thinking, ‘You know who this sounds like? Melbourne.’” -- Trey

The Middle Ages hangs over history's belt like a beer belly. It is too late now for aerobic dancing or cottage cheese lunches to reduce the Middle Ages. History will have to wear size 48 shorts forever.

My favorite aerobic activity is reading steamy romantic thrillers. I figure an increased heart rate is an increased heart rate. Why quibble about methodology?

The word aerobics comes from two Greek words: aero, meaning “ability to,” and bics, meaning “withstand tremendous boredom

You okay?” Eve asked her. Claire nodded, still gasping. “Yeah, I know. Terror Aerobics. Just wait until they get it at the gym. It’ll be bigger than Pilates.

These examples suggest what one needs to learn to control attention. In principle any skill or discipline one can master on one’s own will serve: meditation and prayer if one is so inclined; exercise, aerobics, martial arts for those who prefer concentrating on physical skills. Any specialization or expertise that one finds enjoyable and where one can improve one’s knowledge over time. The important thing, however, is the attitude toward these disciplines. If one prays in order to be holy, or exercises to develop strong pectoral muscles, or learns to be knowledgeable, then a great deal of the benefit is lost. The important thing is to enjoy the activity for its own sake, and to know that what matters is not the result, but the control one is acquiring over one’s attention.

What makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark. It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnaces to forging the very structures that transmit information from one synapse to the next.

A little is good, and more is better.” The best, however, based on everything I’ve read and seen, would be to do some form of aerobic activity six days a week, for forty-five minutes to an hour. Four of those days should be on the longer side, at moderate intensity, and two on the shorter side, at high intensity.

He had the gaunt and haunted athletic look of those who stare daily down the bony gullet of the great god Aerobics.

some psychiatrists believe that exercise (aerobic or anaerobic) can be as effective in healing depression as psychotherapy or antidepressant drugs.14

HANNAH: Don't let Bernard get to you. It's only performance art, you know. Rhetoric, they used to teach it in ancient times, like PT. It's not about being right, they had philosophy for that. Rhetoric was their chat show. Bernard's indignation is a sort of aerobics for when he gets on television.

A nationwide study published by the USDA in 1996 found that [...] 78.6 percent of the ground beef contained microbes that are spread primarily by fecal matter. The medical literature on the causes of food poisoning is full of euphemisms and dry scientific terms: coliform levels, aerobic plate counts, sorbitol, MacConkey agar, and so on. Behind them lies a simple explanation for why eating hamburger meat makes you sick: There is shit in the meat.

I didn’t even know that Jesus was into aerobics,” I said. “I’ve always imagined him as a speed walker, maybe across water.

No one will burn out doing aerobic running. It is too much anaerobic running, which the American scholastic athletic system tends to put young athletes through, that burns them out.

At one point I learned that when I'd told them my college coursework in Arabic might make me a good intelligence officer, they had recorded that my minor at Harvard had been in aerobics.

Even though you were running around and shooting guns, your hair absolutely could not be in disarray. One had to look all neat and tidy while involved in the aerobic activity of saving the galaxy.

Cathy gets up early to clean the house every Saturday, no matter what. It could be her birthday, it could be the morning of the Rapture—Cathy will get up early on Saturday to clean. She says it’s cathartic, it sets her up for a good weekend, and because she cleans the house aerobically, it means she doesn’t have to go to the gym.

Of course, exercise is not just one thing, so I break it down into its components of aerobic efficiency, maximum aerobic output (VO2 max), strength, and stability, all of which we’ll discuss in more detail.

The best, however, based on everything I’ve read and seen, would be to do some form of aerobic activity six days a week, for forty-five minutes to an hour. Four of those days should be on the longer side, at moderate intensity, and two on the shorter side, at high

Mental aerobics must be done prior to the exam. Work your mental muscle. If smart nurses fail this exam it is usually from mental fatigue.

Lindy became an instructor at an upscale gym, where she taught aerobic pole dancing

Remember, aerobic exercise saves your life; strength training makes it worth living.

There has to be something wrong when spurning reproduction doesn’t make Gabriella and me the “mavericks” we’d both have prided ourselves as in our younger days but standard issue for our era. Surely the contemporary absorption with our own lives as the be-all and end-all ultimately hails from an insidious misanthropy—a lack of faith in the whole human enterprise. In its darkest form, the growing cohort of childless couples determined to throw all their money at Being Here Now—to take that step aerobics class, visit Tanzania, put an addition on the house while making no effort to ensure there’s someone around to inherit the place when the party is over—has the quality of the mad, slightly hysterical scenes of gleeful abandon that fiction

As it turns out, the higher your aerobic fitness, the healthier your hippocampus. Not to mention the overall connectivity of your Default Mode Network and multiple axon bundles, so . . .” I shrug. “I find myself resentfully acknowledging that according to science, exercise is a good thing.

In particular, aerobic exercises, like running and biking, are best at boosting serotonin. Interestingly, if you try to do too much exercise or feel forced to do it, it may not have the right effect.

These early, single-celled organisms unwittingly transformed Earth’s carbon dioxide-rich atmosphere into one with sufficient oxygen to allow aerobic organisms to emerge and dominate the oceans and land.

I was all about resurrecting the lost art of the midrange jumper, but then one day I was shooting free throws—just standing at the foul line at the North Central gym shooting from a rack of balls. All at once, I couldn’t figure out why I was methodically tossing a spherical object through a toroidal object. It seemed like the stupidest thing I could possibly be doing. “I started thinking about little kids putting a cylindrical peg through a circular hole, and how they do it over and over again for months when they figure it out, and how basketball was basically just a slightly more aerobic version of that same exercise.

But more often there are regular people in the pool. Beautiful women seniors doing water aerobics - mothers and grandmothers and great grandmothers - their massive breasts and guts reminding you how it is that women carry worlds. When I swim by them I watch their legs and bodies underwater, and feel a strange kinship with a maternal lineage.

But the health clubs are a little too strict. What's with the high level of security? The picture IDs, the security guards, the people signing in and out... What is this, NORAD? I mean the people that have a membership go twice a year, who's breaking in? And what if they catch the person, what then? They run. That's aerobic, makes it even worse.

I have always found a natural relationship between running and meditation. Running can be a support for meditation, and meditation can be a support for running. Running is a natural form of exercise, for it is simply an extension of walking. When we run, we strengthen our heart, remove stagnant air, revitalize our nervous system, and increase our aerobic capacity. It helps us develop a positive attitude. It creates exertion and stamina and gives us a way to deal with pain. It helps us relax. For many of us, it offers a feeling of freedom. Likewise, meditation is a natural exercise of the mind—an opportunity to strengthen, reinvigorate, and cleanse. Through meditation we can connect with that long-forgotten goodness we all have. It is very powerful to feel that sense of goodness: having confidence and bravery in our innermost being.

the typical amateur endurance athlete trains far too hard on the aerobic and active recovery days. But not nearly hard enough on the intense days. A certain level of proficiency can be achieved this way, but full potential is never realized.

The limits of endurance running, according to physiologists, could be quantified with three parameters: aerobic capacity, also known as VO2max, which is analogous to the size of a car’s engine; running economy, which is an efficiency measure like gas mileage; and lactate threshold, which dictates how much of your engine’s power you can sustain for long periods of time.

Tomorrow she’d look up tattoo removal. They were doing big things with lasers now. When Cal was just a little more stable, she’d break up with him, gently, and then she’d begin her project of helping everybody she could help, and after that she’d head out on a great long journey to absolutely nowhere and write a gorgeous poem cycle steeped in heavenly lavender-scented closure and also utter despair, a poem cycle you could also actually ride for its aerobic benefits, and she’d pedal that fucker straight across the face of the earth until at some point she’d coast right off the edge, whereupon she’d giggle and say, “Oh, shit.

You've got enough fat stored to run to California, so the more you train your body to burn fat instead of sugar, the longer your limited sugar tank is going to last. The way to activate your fat-burning furnace is by staying below your aerobic threshold--your hard-breathing point--during your endurance runs. Respecting that speed limit was a lot easier before the birth of cushioned shoes and paved roads; diet, and those tumors may never appear in the first place. Eat like a poor person, as Coach Joe Vigil likes to say, and you'll only see your doctor on the golf course.

The way to activate your fat-burning furnace is by staying below your aerobic threshold—your hard-breathing point—during your endurance runs.

break down this thing called exercise into its most important components: strength, stability, aerobic efficiency, and peak aerobic capacity.

On a rock in the middle of the lake, a pelican stretched its wings. It was like watching a golf umbrella do aerobics.

One had to look all neat and tidy while involved in the aerobic activity of saving the galaxy.

Ancient yoga, and its focus on prana, sitting, and breathing, has turned into a form of aerobic exercise.

The French don't snack. They will tear off the endo of a fres baguette (which, if it's warm, it's practically impossible to resist) and eat it as they leave the boulangerie. And that's usually all you will see being consumed on the street. Compare that with the public eating and drinking that goes on in America: pizza, hot dogs, nachos, tacos, heroes, potato chips, sandwiches, jerricans of coffee, half-gallon buckets of Coke (Diet, of cours) and heaven knows what else being demolished on the hoof, often on the way to the aerobic class.

will get up early on Saturday to clean. She says it’s cathartic, it sets her up for a good weekend, and because she cleans the house aerobically, it means she doesn’t have to go to the gym.

Remember: If you run more than 3 miles five times per week (or a combination totaling 15 miles per week), you are running for something other than fitness, such as competition or ego-building.

Athletes who overuse high-intensity training methods will usually have a low AeT because their aerobic metabolism has become detrained while the anaerobic metabolic pathway has become very powerful.

But even as I talk about working out for 20 minutes in these most effective aerobic activities, I should mention that that’s only a minimum. The optimum workout would be more like 30 minutes, three to four times a week.

Where else can you read? There’s always the treadmill, or whatever you use down at the local health club to get aerobic. I try to spend an hour doing that every day, and I think I’d go mad without a good novel to keep me company.

Although it often struggles to be heard in respectable circles, there is an alternative to the Christian-Romantic tenet that sex and love should always be inseparable. The libertine position denies any inherent or logical link between loving someone and needing to be unfailingly sexually loyal to them. It proposes that it can be entirely natural and even healthy for partners in a couple occasionally to have sex with strangers for whom they have little feeling but to whom they nonetheless feel strongly attracted. Sex doesn’t always have to be bound up with love. It can sometimes – this philosophy holds – be a purely physical, aerobic activity engaged in without substantive emotional meaning. It is, so its adherents conclude, just as absurd to suppose that one should only ever have sex with the person one loves as it would be to require that only those in committed couples ever be permitted to play table tennis or go jogging together.

I knew aerobic exercise was a powerful antidepressant, but I hadn't realized it could be so profoundly mood stabilizing and--I hate to use the word--meditative. If you don't have answers to your problems after a four-hour run, you ain't getting them.

Do you remember a little phenom called step aerobics? If you do, then you know how crazy it was to take two ninety-minute classes in a row. It’s incredible that I didn’t die from a blunt injury to the back of my head from slipping on my own pool of sweat.

But now Kyle was dead center on the hardwood dancefloor, which had probably been an aerobics room in its former life, lost in herself and her dancing. She was fantastic. Even soused up on Hairy Buffalo, she moved like silk blowing in the wind—smooth and beguiling.

Don’t let Bernard get to you. It’s only performance art, you know. Rhetoric. They used to teach it in ancient times, like PT. It’s not about being right, they had philosophy for that. Rhetoric was their chat show. Bernard’s indignation is a sort of aerobics for when he gets on television.

The covers are rugged hand-laid paper of rice chaff, bamboo tailings, free-range hemp, and crystalline glacial meltwater made by wizened artisans operating out of a mist-shrouded temple hewn from living volcanic rock on some island known only to aerobically gifted, Spandex-sheathed Left Coast travel bores.

Rather surprisingly, to anyone who is most familiar with textbook mitochondria, many simple single-celled eukaryotes have mitochondria that operate in the absence of oxygen. Instead of using oxygen to burn up food, these ‘anaerobic’ mitochondria use other simple compounds like nitrate or nitrite. In most other respects, they operate in a very similar fashion to our own mitochondria, and are unquestionably related. So the spectrum stretches from aerobic mitochondria like our own, which are dependent on oxygen, through ‘anaerobic’ mitochondria, which prefer to use other molecules like nitrates, to the hydrogenosomes, which work rather differently but are still related.

More than six thousand people reported which sporting activities would make a member of the opposite sex more attractive. Results revealed that 57 percent of women found climbing attractive, making it the sexiest sport from a female perspective. This was closely followed by extreme sports (56 percent), soccer (52 percent), and hiking (51 percent). At the bottom of the list came aerobics and golf, with just 9 percent and 13 percent of the vote, respectively. In contrast, men were most attracted to women who did aerobics (70 percent), followed by those who took yoga (65 percent), and those who went to the gym (64 percent). At the bottom of their list came golf (18 percent), rugby (6 percent), and bodybuilding (5 percent). Women’s choices appeared to reflect the type of psychological qualities that they find attractive, such as bravery and a willingness to take on challenges, while men appeared to be looking for a woman who was physically fit without appearing muscle-bound. No one, it seemed, was attracted to golfers.

The evidence of inflammation in people with ME/CFS is important because the incremental aerobic exercise recommended by the Wessely School and encapsulated in NICE’s Clinical Guideline 53 is contra-indicated in cases of inflamed and damaged tissue and inevitably results in post-exertional relapse with malaise, which is the cardinal symptom of ME/CFS.

Women who are generally fit with no limiting health conditions should consider the exercise goals already discussed in previous chapters—at least 150 minutes of moderate-intensity aerobic activity (e.g., brisk walking) or 75 minutes of vigorous-intensity aerobic activity (e.g., jogging or running) every week and strength training two or more days a week.

There is no such thing as false hope. There is only hope

And to complicate this problem, after near-fasting dietary programs (500 calories a day or less), you may gain weight more rapidly even when you eat fewer calories than you did before.

The more aerobically fit you are, the better your heart can pump blood, the longer it takes you to get out of breath, and the farther and faster you’re able to bike or run or swim. One more thing: It also happens to be the form of fitness that helps you live longer and live better by reducing your chances of developing ailments like cardiovascular disease and diabetes.

At low speeds, the effort is primarily aerobic (meaning “with oxygen”), since oxygen is required for the most efficient conversion of stored food energy into a form your muscles can use. Your VO2max reflects your aerobic limits. At higher speeds, your legs demand energy at a rate that aerobic processes can’t match, so you have to draw on fast-burning anaerobic (“without oxygen”) energy sources.

One group was put on a quite rigorous endurance training regimen for six weeks. These subjects rode stationary bicycles five days a week for forty to sixty minutes per day. They cycled at an intensity of 65 percent of their maximal aerobic capacity, which is within the moderate range as recommended in the public health guidelines. The pace was enough to get their heart rate elevated and get them sweating.

One small but scientifically sound study from Japan found that jogging thirty minutes just two or three times a week for twelve weeks improved executive function. But it's important to mix in some form of activity that demands coordination beyond putting one foot in front of the other.... Aerobic exercise and complex activity have different beneficial effects on the brain. The good news is they're complementary.

As for how much aerobic exercise you need to stay sharp, one small but scientifically sound study from Japan found that jogging thirty minutes just two or three times a week for twelve weeks improved executive function. But it’s important to mix in some form of activity that demands coordination beyond putting one foot in front of the other. Greenough worked on an experiment several years ago in which running rats were compared to others that were taught complex motor skills, such as walking across balance beams, unstable objects, and elastic rope ladders. After two weeks of training, the acrobatic rats had a 35 percent increase of BDNF in the cerebellum, whereas the running rats had none in that area. This extends what we know from the neurogenesis research: that aerobic exercise and complex activity have different beneficial effects on the brain.

Fitness means different things to different people. To exercise scientists, it means cardiorespiratory fitness, a parameter that can be measured in the laboratory by way of a test called maximal oxygen uptake or “VO2max” (the “V” stands for “volume”). It is also called aerobic fitness, and it refers to the capacity of your body to transport and utilize oxygen. Scientists have found that it’s one of the best predictors of overall health.

Exercise” includes a combination of purposeful aerobic cardio work (e.g., swimming, cycling, jogging, group exercise classes), strength training (e.g., free weights, resistance bands, gym machines, mat Pilates, lunges, squats), and routines that promote flexibility and balance (e.g., stretching, yoga). It also includes leading a physically active life throughout the day (e.g., taking the stairs instead of the elevator; avoiding prolonged sitting; going for walks during breaks; engaging in hobbies such as dancing, hiking, and gardening).

forty-five and eight fifteen. I know from the quality of the light, from the sounds of the street outside my window, from the sound of Cathy vacuuming the hallway right outside my room. Cathy gets up early to clean the house every Saturday, no matter what. It could be her birthday, it could be the morning of the Rapture—Cathy will get up early on Saturday to clean. She says it’s cathartic, it sets her up for a good weekend, and because she cleans the house aerobically, it means she doesn’t have to go to the gym. It doesn’t really bother me, this

There is a parallel concept known as “movement reserve” that becomes relevant with Parkinson’s disease. People with better movement patterns, and a longer history of moving their bodies, such as trained or frequent athletes, tend to resist or slow the progression of the disease as compared to sedentary people. This is also why movement and exercise, not merely aerobic exercise but also more complex activities like boxing workouts, are a primary treatment/prevention strategy for Parkinson’s. Exercise is the only intervention shown to delay the progression of Parkinson’s.

Thanks largely to the attempts to integrate women into the armed forces of many modern countries, the physical differences between the sexes have been precisely measured.[296] One study found the average U.S. Army female recruit to be 12 centimeters shorter and 14.3 kilograms lighter than her male brethren. Compared to the average male recruit, females had 16.9 fewer kilograms of muscle and 2.6 more kilograms of fat, as well as 55 percent of the upper body strength and 72 percent of the lower body strength. Fat mass is inversely related to aerobic capacity and heat tolerance, hence women are also at a disadvantage when performing activities such as carrying heavy loads, working in the heat and running. Even when the samples were controlled for height, women possessed only 80 percent of the overall strength of men. Only the upper 20 percent of women could do as well physically as the lower 20 percent of men. Had the 100 strongest individuals out of a random group consisting of 100 men and 100 women been selected, 93 would be male and only seven female.[297] Yet another study showed gthat only the upper 5 percent of women are as strong as the median male.[298]

Most remarkably, research we’ve just conducted in my lab tracked the 1-minute-interval protocol’s effects over 12 weeks on sedentary, nonathletic individuals and compared the benefits to those of another group that conducted 135 minutes a week of moderate aerobic exercise. And the benefits were the same. That’s right: It was possible for everyday, nonathletic sedentary individuals to derive the cardiorespiratory benefits of 135 minutes a week of traditional endurance training—three 45-minute sessions per week—with just a single minute’s worth of hard exercise repeated three times per week.

October first it was, fifteen past eight. For twenty minutes my heart was ringing, my soul was singing. Because he was typing on the other side. Just the hi, and hahaha. Silly, meaningless conversation, he didn’t even remember. That was my happiest twenty minutes. I stepped out of my house, got a haircut, I thought he’d like. After three days when my face was fine, I scrolled through his page, looked for the things he liked. Then I made a list of things to do, French class, swimming class, aerobics, and a road trip on November nineteen. On October first, fifteen past eight. My heart was ringing, my soul was singing because he wasn’t just typing on the other side. He was writing on my heart with a permanent marker, in pink.

It got crowded in Heaven, so Saint Peter decided to accept only people who’d had a really bad day on the day they died. On the first morning of the new policy, Saint Peter said to the first man in line, “Tell me about the day you died.” The man said,“Oh, it was awful. I was sure my wife was having an affair, so I came home early from work to catch her in the act. I searched all over the apartment and couldn’t find her lover anywhere. So finally I went out on the balcony, where I found this man hanging over the edge by his fingertips. So I went inside, got a hammer, and started hitting his hands. He fell, but landed in some bushes and survived. So I went inside, picked up the refrigerator, and pushed it out over the balcony. It crushed him, but the strain of hefting the fridge gave me a heart attack and I died.” Saint Peter couldn’t deny this was an awful day and that it was a crime of passion, so he let the man enter Heaven. He then asked the next man in line about the day he died. “Well, sir, it was terrible. I was doing aerobics on the balcony of my apartment when I slipped over the edge. I managed to grab the balcony of the apartment below me but then some maniac came out and started pounding my fingers with a hammer! I fell, but I landed in some bushes and lived! But then this guy came out again and dropped a refrigerator on me! That did it!” Saint Peter chuckled a bit, and let him into Heaven. “Tell me about the day you died,” he said to the third man. “Okay, picture this. I’m naked, hiding in a refrigerator . . .

A well-conditioned oarsman or oarswoman competing at the highest levels must be able to take in and consume as much as eight liters of oxygen per minute; an average male is capable of taking in roughly four to five liters at most. Pound for pound, Olympic oarsmen may take in and process as much oxygen as a thoroughbred racehorse. This extraordinary rate of oxygen intake is of only so much value, it should be noted. While 75–80 percent of the energy a rower produces in a two-thousand-meter race is aerobic energy fueled by oxygen, races always begin, and usually end, with hard sprints. These sprints require levels of energy production that far exceed the body’s capacity to produce aerobic energy, regardless of oxygen intake. Instead the body must immediately produce

Our brains are bathed in cerebrospinal fluid (CSF), called the “nourishing liquor” because it’s rife with growth factors that keep your neurons fertilized. In fact, neurons grown in a petri dish in the laboratory shrivel up and die if the aqueous environment isn’t replete with growth factors. With normal aging, these growth factors (called neurotrophins, e.g., BDNF, NGF, CTNF, GDNF) are less abundant in the brain milieu, and, as a result, neurons can become sluggish and even undergo cell death. However, there is a way to stave off this loss of nutrients in your CSF and even replenish them to youthful levels: exercise. Specifically, an exercise regimen with both aerobic exercise and resistance training has been shown to be the best way to keep your brain’s nourishing liquor at full strength.

Exercise increases brainpower. You know that aerobic exercise increases the flow of oxygen to the heart, but did you also know that it increases the flow of oxygen to the brain? When a rush job (or a rush of anxiety) keeps you up all night, a judicious exercise break can keep you bright until dawn. According to nutrition research scientist Judith J. Wurtman, PhD, when you’re awake and working during hours that you’d normally be asleep, your internal body rhythms tell your body to cool down, even though your brain is racing along. Simply standing up and stretching, walking around the room, or doing a couple of sit-ups every hour or so speeds up your metabolism, warms up your muscles, increases your ability to stay awake, and, in Dr. Wurtman’s words, “prolongs your ability to work smart into the night.” Eureka!

And the cost of those injuries? Fatal disease in epidemic proportions. “Humans really are obligatorily required to do aerobic exercise in order to stay healthy, and I think that has deep roots in our evolutionary history,” Dr. Lieberman said. “If there’s any magic bullet to make human beings healthy, it’s to run.” Magic bullet? The last time a scientist with Dr. Lieberman’s credentials used that term, he’d just created penicillin. Dr. Lieberman knew it, and meant it. If running shoes never existed, he was saying, more people would be running. If more people ran, fewer would be dying of degenerative heart disease, sudden cardiac arrest, hypertension, blocked arteries, diabetes, and most other deadly ailments of the Western world. That’s a staggering amount of guilt to lay at Nike’s feet. But the most remarkable part? Nike already knew it. In

Aerobic activity is beneficial in several ways. Exercise strengthens your cardiovascular system and improves your circulation, which means your body can deliver more blood to your brain when it’s working. Because the brain’s demand for oxygen and sugar rises when you’re concentrating hard, this can make the difference between grasping that insight or feeling like it’s just out of reach. A firing neuron uses as much energy as a leg muscle cell during a marathon. Further, sustained aerobic exercise stimulates the body to generate more small blood vessels in the brain, and a better-developed cerebral vasculature can deliver blood to the brain faster and more effectively. A 2012 study found that episodic memory improves as maximal oxygen capacity increases. (Conversely, comparative studies of adults who do and don’t exercise find that couch potatoes have lower scores on tests of executive function and processing speed and in middle age have faster rates of brain

For years, exercise scientists have been convinced that the only way to increase mitochondrial density is with aerobic endurance training, but recent studies have proved otherwise. Not only is an increase in the size and number of mitochondria a proven adaptation to HIIT, but the mitochondrial benefit of HIIT goes way beyond size and number. For example, all your mitochondria contain oxidative enzymes, such as citrate synthase, malate dehydrogenase, and succinate dehydrogenase. These oxidative enzymes lead to improved metabolic function of your skeletal muscles—particularly by causing more effective fat and carbohydrate breakdown for fuel and also by accelerating energy formation from ATP. So more oxidative enzymes means that you have a higher capacity for going longer and harder. And it turns out that, according to an initial study on the effect of HIIT on oxidative enzymes, there were enormous increases in skeletal muscle oxidative enzymes in seven weeks in subjects who did four to ten thirty-second maximal cycling sprints followed by four minutes of recovery just three days a week. But what about HIIT as opposed to aerobic cardio? Another six-week training study compared the increase in oxidative enzymes that resulted from either: 1. Four to six thirty-second maximal-effort cycling sprints, each followed by four-and-a-half minutes of recovery, performed three days a week (classic HIIT training) or 2. Forty to sixty minutes of steady cycling at 65 percent VO2 max (an easy aerobic intensity) five days a week The levels of oxidative enzymes in the mitochondria in subjects who performed the HIIT program were significantly higher—even though they were training at a fraction of the volume of the aerobic group. How could this favorable endurance adaptation happen with such short periods of exercise? It turns out that the increased mitochondrial density and oxidative-enzyme activity from HIIT are caused by completely different message-signaling pathways than those created by traditional endurance training.

Peak Intensity • 10+ Duration • 25 minutes The Evidence • When it comes to boosting fitness, there’s something remarkably potent about going all out—and this is the protocol that helped us grasp that. We based it on repeats of the Wingate test, a 30-second all-out sprint on a stationary bike. It’s exhausting—and remarkably powerful. The training protocol features a series of five 30-second all-out sprints, a total of just 2.5 minutes of hard exercise per day. In our study, we had our subjects repeat the protocol three times a week, amounting to a weekly time commitment of just 1.5 hours, and less than 10 minutes of hard exercise a week. After 6 weeks, we compared the sprint group’s benefits with those experienced by a group that exercised continuously at a moderate intensity five times a week for a total of 4.5 hours a week, also for 6 weeks. The sprint subjects either equaled or exceeded the conventional exercisers in their improvements in aerobic capacity, muscle endurance, and the ability to burn fat. A remarkable result, considering the sprint group spent a third of the time exercising.

Peak Intensity • 10+ Duration • 25 minutes The Evidence • When it comes to boosting fitness, there’s something remarkably potent about going all out—and this is the protocol that helped us grasp that. We based it on repeats of the Wingate test, a 30-second all-out sprint on a stationary bike. It’s exhausting—and remarkably powerful. The training protocol features a series of five 30-second all-out sprints, a total of just 2.5 minutes of hard exercise per day. In our study, we had our subjects repeat the protocol three times a week, amounting to a weekly time commitment of just 1.5 hours, and less than 10 minutes of hard exercise a week. After 6 weeks, we compared the sprint group’s benefits with those experienced by a group that exercised continuously at a moderate intensity five times a week for a total of 4.5 hours a week, also for 6 weeks. The sprint subjects either equaled or exceeded the conventional exercisers in their improvements in aerobic capacity, muscle endurance, and the ability to burn fat. A remarkable result, considering the sprint group spent a third of the time exercising. Who

Sadhana Sit in any comfortable posture, with your spine erect, and if necessary, supported. Remain still. Allow your attention to slowly grow still as well. Do this for five to seven minutes a day. You will notice that your breath will slow down. What is the significance of slowing down the human breath? Is it just some respiratory yogic acrobatics? No, it is not. A human being breathes twelve to fifteen times per minute, normally. If your breath settles down to twelve, you will know the ways of the earth’s atmosphere (i.e., you will become meteorologically sensitive). If it reduces to nine, you will know the language of the other creatures on this planet. If it reduces to six, you will know the very language of the earth. If it reduces to three, you will know the language of the source of creation. This is not about increasing your aerobic capacity. Nor is it about forcefully depriving yourself of breath. A combination of hatha yoga and an advanced yogic practice called the kriya, will gradually increase your lung capacity, but above all, will help you achieve a certain alignment, a certain ease, so that your system evolves to a state of stability where there is no static, no crackle; it just perceives everything.

My general philosophy regarding endurance contains four key points: 1. Build a great aerobic base. This essential physical and metabolic foundation helps accomplish several important tasks: it prevents injury and maintains a balanced physical body; it increases fat burning for improved stamina, weight loss, and sustained energy; and it improves overall health in the immune and hormonal systems, the intestines and liver, and throughout the body. 2. Eat well. Specific foods influence the developing aerobic system, especially the foods consumed in the course of a typical day. Overall, diet can significantly influence your body’s physical, chemical, and mental state of fitness and health. 3. Reduce stress. Training and competition, combined with other lifestyle factors, can be stressful and adversely affect performance, cause injuries, and even lead to poor nutrition because they can disrupt the normal digestion and absorption of nutrients. 4. Improve brain function. The brain and entire nervous system control virtually all athletic activity, and a healthier brain produces a better athlete. Improved brain function occurs from eating well, controlling stress, and through sensory stimulation, which includes proper training and optimal breathing.

We are having a moment I don’t want to be having. When they say the heart wants what it wants, they’re talking about the poetic heart—the heart of love songs and soliloquies, the one that can break as if it were just-formed glass. They’re not talking about the real heart, the one that only needs healthy foods and aerobic exercise. But the poetic heart is not to be trusted. It is fickle and will lead you astray. It will tell you that all you need is love and dreams. It will say nothing about food and water and shelter and money. It will tell you that this person, the one in front of you, the one who caught your eye for whatever reason, is the One. And he is. And she is. The One—for right now, until his heart or her heart decides on someone else or something else. The poetic heart is not to be trusted with long-term decision-making. I know all these things. I know them the way I know that Polaris, the North Star, is not actually the brightest star in the sky—it’s the fiftieth. And still here I am with Daniel in the middle of the sidewalk, on what is almost certainly my last day in America. My fickle, nonpractical, non-future-considering, nonsensical heart wants Daniel. It doesn’t care that he’s too earnest or that he doesn’t know what he wants or that he’s harboring dreams of being a poet, a profession that leads to heartbreak and the poorhouse. I know there’s no such thing as meant-to-be, and yet here I am wondering if maybe I’ve been wrong. I close my open palm, which wants to touch him, and I walk on.

It’s like lifting—when you’re deep in a set, your arms are shaking and you’re a melting candle of pain that’s burned down to zero; you got nothing left to give. And in that darkest moment you cry out, ‘Lord, I can’t!’ and a voice comes out of the darkness and says, ‘But I can.’ That’s the still, small voice that comes in the night. That’s the sound of something bigger than yourself. That’s God talking. And he says, ‘You are not alone,’ and enfolds you in wings of the eagle, and he carries you up. But first you have to burn away everything that doesn’t matter. You have to burn away leg warmers and New Age crystals, and Madonna, and aerobics, and New Kids on the Block, and the boy you’re sweet on in school. You burn away your parents, and your friends, and everything you ever cared about, and you burn away personal safety, conventional morality. And when all that is gone, when everything is swept away in the fire and everything around you is ash, what you have left is just a tiny nugget, a little kernel of something that is good, and pure, and true. And you pick that pebble up, and you throw it at the fortress this demon has built in your friend’s soul, this leviathan of hatred and fear and oppression, and you throw this tiny pebble and it hits that wall and it goes ping . . . and nothing happens. That’s when you’ll have the hardest doubts you ever had in your life. But never doubt the truth. Never underestimate it. Because a second later, if you’ve been through the fire, you’ll hear the cracks start to spread, and all those mighty walls and iron gates will collapse like a house of cards because you have harrowed yourself until all that’s left is truth. That’s what that pebble is, Abby. It’s our core.

He called the next morning at seven. I was sound asleep, still dreaming about the kiss that had rocked my existence the night before. Marlboro Man, on the other hand, had been up since five and, he would explain, had waited two hours before calling me, since he reckoned I probably wasn’t the get-up-early type. And I wasn’t. I’d never seen any practical reason for any normal person to get out of bed before 8:00 A.M., and besides that, the kiss had been pretty darn earth shattering. I needed to sleep that thing off. “Good morning,” he said. I gasped. That voice. There it was again. “Oh, hi!” I replied, shooting out of bed and trying to act like I’d been up for hours doing step aerobics and trimming my mom’s azalea bushes. And hiking. “You asleep?” he asked. “Nope, nope, not at all!” I replied. “Not one bit.” My voice was thick and scratchy. “You were asleep, weren’t you?” I guess he knew a late sleeper than he heard one. “No, I wasn’t--I get up really early,” I said. “I’m a real morning person.” I concealed a deep, total-body yawn. “That’s strange--your voice sounds like you were still asleep,” Marlboro Man persisted. He wasn’t letting me off the hook. “Oh…well…it’s just that I haven’t talked to anyone yet today, plus I’ve kind of been fighting a little sinus trouble,” I said. That was attractive. “But I’ve been up for quite a while.” “Yeah? What have you been doing?” he asked. He was enjoying this. “Oh, you know. Stuff.” Stuff. Good one, Ree. “Really? Like, what kind of stuff?” he asked. I heard him chuckle softly, the same way he’d chuckled when he’d caught me the night before. That chuckle could quiet stormy waters. Bring about world peace. “Oh, just stuff. Early morning stuff. Stuff I do when I get up really early in the morning…” I tried again to sound convincing. “Well,” he said, “I don’t want to keep you from your ‘early morning stuff.’ I just wanted to tell you…I wanted to tell you I had a really good time last night.” “You did?” I replied, picking sleepy sand from the corner of my right eye. “I did,” he said. I smiled, closing my eyes. What was happening to me? This cowboy--this sexy cowboy who’d suddenly galloped into my life, who’d instantly plunged me into some kind of vintage romance novel--had called me within hours of kissing me on my doorstep, just to tell me he’d had a good time. “Me, too,” was all I could say. Boy, was I on a roll. You know, stuff, and Me, too, all in the same conversation. This guy was sure to be floored by my eloquence. I was so smitten, I couldn’t even formulate coherent words. I was in trouble.

He adopted his standard mocking approach. “Having trouble getting out of the pool, Lily? There’s a ladder on the side for the old ladies who come and do aqua aerobics.” Everything inside her stilled. That condescending wretch. She felt him come closer, and was careful not to stir an inch, not even a hair. “You should get out of the pool and take a long hot shower. It’ll make you feel better,” he suggested, not ungently. His brow furrowed with worry. She ignored the thread of concern in his voice and concentrated on not moving too suddenly. Slowly, as if in unbearable agony, she lifted her head. He was dressed once more in his khakis and shirt, his sneakers were in one hand, his gear bag in the other. Good. She let her face crumble, her expression slip into wretchedness. Her lower lip trembled, a special added effect. “I—I’m not sure I can even make it to the ladder,” she confessed haltingly. “My whole body’s shot.” Damn, she must be hurting worse than he’d imagined. Trying not to stare at her lush lower lip quivering helplessly, Sean dropped his gear bag and stepped forward. “Here,” he said, leaning over, stretching out his hand. “Grab my hand. I’ll pull you out.” She’d braced her feet against the wall of the pool, knowing she’d have to strike fast. They grasped hands. The second his tightened about her forearm, she jerked backward with all her strength. Physics were on her side. Caught off balance, Sean somersaulted through the air, with only enough time to yell, “Shit!” before he landed with a cannonball-sized splash. Lily braced her arms on the pool deck. She’d intended to jump out and make a mad dash for the ladies’ locker room but her efforts were hampered by her convulsive laughter. A surprised “Oof!” flew from her lips. Sean’s arm had snaked out and wrapped around her waist, dumping her backward into the water. She pushed to the surface to find Sean glowering menacingly. He was sopping wet and just as furious. Lily’s laughter redoubled, then died away when his hands took her by the shoulders and pulled her close. Mere inches separated their bodies. “What are you doing?” Her voice came out an alarmed squeak. Her eyes flew to his. They sparkled with green and gold lights. “Payback time, Lily. You’ve pushed me once too often. I had my cell phone in my pocket. I don’t think it’s waterproof. My leather wallet is in my rear pocket, crammed with pictures of my adorable niece and nephew. Basically, Banyon, you owe me. Big time.” His tanned face, with drops of water still clinging to its chiseled planes, descended. He was going to kiss her, she realized, panic-stricken at the thought. “Don’t, Sean, don’t!” “I think I have to. It’s been a long time coming. Oh, by the way, I like lots of tongue.” Indignant, her mouth opened, ready to skewer him. But Sean was quicker. He shut Lily up the way he’d been dreaming of for so long. For years she’d driven him mad, made him crazed with desire. Now, by God, he was going to taste her. The passion and frustration inside him erupted. He seized her mouth, molding her lips to his own. Carnal fantasies gave way to a reality a thousand times sweeter. Starved for her, Sean’s lips plundered, boldly claiming her as his.

Are vegetarian diets an effective alternative, or complement, to drugs and surgery? Although studies designed to answer this question are limited in number and small in size, their results are encouraging. In 1990, Dr. Dean Ornish demonstrated that a very low-fat vegetarian diet (less than 10 per cent calories from fat) and lifestyle changes (stress management, aerobic exercise, and group therapy) could not only slow the progression of atherosclerosis, but significantly reverse it. After one year, 82 per cent of the experimental group participants experienced regression of their disease, while in the control group the disease continued to progress. The control group followed a “heart healthy” diet commonly prescribed by physicians that provided less than 30 per cent calories from fat and less than 200 milligrams of cholesterol a day. Over the next four years, people in the experimental group continued to reverse their arterial damage, while those in the control group became steadily worse and had twice as many cardiac events. In 1999, Dr. Caldwell Esselstyn reported on a twelve-year study of eleven patients following a very low-fat vegan diet, coupled with cholesterol-lowering medication. Approximately 70 per cent experienced reversal of their disease. In the eight years prior to the study, these patients experienced a total of forty-eight cardiac events, while in over a decade of the trial, only one non-compliant patient experienced an event.

Cholesterol is at most a minor player in coronary heart disease and represents an extremely poor predictor of heart attack risk. Over half of all patients hospitalized with a heart attack have cholesterol levels in the “normal” range. The idea that aggressively lowering cholesterol levels will somehow magically and dramatically reduce heart attack risk has now been fully and categorically refuted. The most important modifiable risk factors related to heart attack risk include smoking, excess alcohol consumption, lack of aerobic exercise, overweight, and a diet high in carbohydrates.

How did the results for the two groups compare? Basically, the improvements were the same for every fitness parameter that we measured. That means both groups improved following the training, but we could not detect any significant differences in the extent of the change between the two groups. The increase in aerobic fitness? The same. The increase in mitochondria in the subjects’ muscles? The same. The change in fuel use and, particularly, the subjects’ ability to burn fat during exercise? The same.

Only about 20 percent of Americans get even the minimum aerobic and muscle-strengthening activity recommended by the Centers for Disease Control and Prevention

At breakfast, Mama didn’t talk about other people—not her aerobics friends, her cocktail party friends, her doctor friends, nor her sisters. Instead she talked about my hair, how pretty it was when it was up in a bun, and how it accentuated my jaw and forehead, the very facial features I got from her. She also talked about my cheekbones—which I got from Papa—how they were high but friendly, and how on them a kind smile could hang.

Three to six hours per week (30 to 60 minutes per day) of moderate to vigorous exercise, ranging from walking to intense aerobic exercise, has been linked in numerous studies to a 20 to 40 percent reduction in cancer risk for 13 types of cancer.

Studies are showing that regular aerobic exercise can lift your mood, increase serotonin levels, relieve stress, and help you to sleep better. Swimming, dancing, biking, running, and even walking are excellent examples. Pick something you love and will be excited to do. Pick something you can incorporate into your lifestyle and schedule. Make regular exercise a habit.

... the place is one of these clubs with mirrors on all four walls that force you into displays of public self-scrutiny that are as excruciating as they are irresistible, and there are huge and insectile-looking pieces of machinery that mimic the aerobic demands of staircases and rowboats and racing bikes and improperly waxed cross-country skis, etc., complete with heart-monitor electrodes and radio headphones; and on these machines there are people in spandex whom you really want to take aside and advise in the most tactful and loving way not to wear spandex.