The first 20 minutes

move! move at least some very once and a while! don't sit all day, get up! it's never too late to move more, but start slow.

As a runner and someone who likes to stay fit I found some of the myths that this book busted to be both useful and surprising. The main drawback of The First 20 Minutes: Surprising Science Reveals How We Can: Exercise Better, Train Smarter, Live Longer by for me was that Gretchen Reynolds took a lot of words to describe exactly what the conclusions and recommendations from the studies described actually were. I personally would have preferred a summary right up front, in a crib sheet form, and the detail to be presented later to give you the choice of reading it (or not). And as my desired crib-sheet wasn't in the book I've taken the liberty of creating one below:

- Moving, even just walking, provides substantial long lasting benefits
- Low exertion exercise, e.g. walking: aim for 150 minutes /week split into small manageable chunks: note this won't have an “after burn” metabolic ramp-up effect; only intense exercise provides this.
- High exertion exercise, e.g. running: aim from 75 minutes /week
- Factor in weight training too for maximum benefits
- Sitting for extended periods isn't great for you, even if you exercise afterwards
- Drink only when you're thirsty
- Almost all mortality reductions are due to the first 20 minutes of exercise
- Don't increase training volume (intensity or duration) by >10% /week
- Static stretches before endurance exercises aren't recommended
- Use low intensity warm-ups before exercise anything else will affect your subsequent performance
- Ice-baths and massages aren't as great as you think for recovery
- Schedule in rest and recovery days
- Don't bother to carb-load
- Exercise alone doesn't really help weight loss because humans are great at compensating for the calories used
- Only ingest carbs if your endurance sessions are >1 hour
- Mix protein with carbs for a more effective post-exercise recovery drink (think, chocolate milk)
- Train in a fasted state (for example, when you first wake)
- Eat breakfast (the book recommends eggs) to consume fewer calories during the remainder of the day
- Crunches and situps may cause spinal problems
- Weight lifting should feel hard after 8 /10 reps
- Lifting less weight more times produces greater strength gains than the reverse
- The squat is the single best exercise
- Pickle juice (2.5 ounces) helps stop and cure cramps in less than 90 seconds
- Don't buy expensive running or tone-up shoes; they're not necessary
- Exercise helps the brain stay nimble, promotes happiness and wards off the effects of aging
- Goal: run a 10 minute mile (ideally an 8 minute mile) to stave off the chance of heart disease later in life
- Set the treadmill to 1% incline to simulate outside running
- Cooling your neck helps before workouts in hotter environments
- Balance training is important to prevent trips and falls in later life
- Collagen is important for older exercisers
- Factor in interval sessions to stay competitive (e.g. 3 min high intensity, 3 min low intensity)
- Stand to burn more calories
- Ibuprofen has a negative impact on the effect of the exercise

How this will change my fitness regime:

- Set a goal to run at least <10 minute miles
- Ensure I run for at least 75 minutes /week (drink water only during these sessions)
- 2 x interval treadmill session – incline at 1% (24 minutes): Warm-up for 3 minutes, then run hard for 3 minutes, slow for 3 minutes, then jog for 3 minutes
- 1 x slower session (30 minutes)
- Develop and use a weight training regime (avoid sit-ups and crunches)
- Move continuously during the day
- Schedule in warm-ups and balance board sessions
- Exercise as soon as I wake, then drink a milk based protein shake and eat eggs for breakfast
- Stand during work meetings
- Take daily glucosamine sulphate and collagen supplements

So in summary this is a useful and recommended book if you're planning on exercising for the first time or if you are a competitive sports person looking to optimise your training regime.

An encouraging and inspiring read featuring lots of interesting scientific research.

Bottom line: Move your body. However works best for you. Do it as consistently as possible. You will think better, feel better, and live better.

Most of the revelations are considered “common sense” by people well read in the science/how and why of fitness. The science of why was very interesting to me. Still, it was a very enjoyable book and for everything I “already knew” I learned a little more that I didn't.

If you love learning, ignore the negative reviews and give it a chance. Those with beginner to intermediate knowledge should learn some useful things. Those with more advanced knowledge may want to skip this one.