Muscle Up: How Strength Training Beats Obesity, Cancer, and Heart Disease, and Why Everyone Should Do It, by P. D. Mangan
Muscle Up: How Strength Training Beats Obesity, Cancer, And Heart Disease, And Why Everyone Should Do It, By P. D. Mangan. The industrialized technology, nowadays support everything the human requirements. It includes the everyday tasks, works, workplace, entertainment, and also more. One of them is the excellent website connection as well as computer system. This problem will ease you to support among your hobbies, checking out habit. So, do you have going to review this publication Muscle Up: How Strength Training Beats Obesity, Cancer, And Heart Disease, And Why Everyone Should Do It, By P. D. Mangan now?
Muscle Up: How Strength Training Beats Obesity, Cancer, and Heart Disease, and Why Everyone Should Do It, by P. D. Mangan
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Over the past few decades, mainstream health experts have universally recommended aerobic exercise as a uniquely health-promoting activity. Yet now, Americans are fatter than ever. Aerobic exercise not only has a very poor record at fat loss, it might even cause weight gain. Strength training - also known as weightlifting or resistance training - has much greater power to cause fat loss. What's more, since it builds muscle mass, strength training has huge advantages over aerobic exercise when it comes to improving health. Greater muscle strength means less cancer and heart disease, besides smaller waist size and less body fat. Aerobic exercise, while it can increase cardiovascular fitness, does next to nothing to combat two of the central maladies of aging: sarcopenia (loss of muscle) and osteoporosis. Strength training robustly fights sarcopenia and osteoporosis, and can stop older adults from becoming frail and can keep them out of nursing homes. Whether you're a young and healthy man, a middle-aged woman looking to lose fat, or an elderly person who wants to stay strong and independent, strength training has the most to offer of any exercise. Everyone who exercises should add a strength training component to it. There's simply no other better way to fight obesity, diabetes, cancer, and frailty, and to instill self-confidence and get an attractive body. Muscle Up shows why everyone should train for strength and why aerobic exercise is not optimal. The book surveys the beneficial health effects of strength training, all of it supported by scientific research, with studies cited. You'll also learn how to start a strength training program. There's also a chapter on strength training's cousin, high-intensity interval training (HIT), which can get you in superb physical condition in literally just minutes a week. If you're not getting the results you want from your aerobic exercise, read Muscle Up and see why you should take up strength training. Or you could keep jogging or using the stair-stepper for a few more years and see how that works.
Muscle Up: How Strength Training Beats Obesity, Cancer, and Heart Disease, and Why Everyone Should Do It, by P. D. Mangan- Amazon Sales Rank: #365319 in Books
- Published on: 2015-10-23
- Original language: English
- Number of items: 1
- Dimensions: 9.00" h x .32" w x 6.00" l, .44 pounds
- Binding: Paperback
- 142 pages
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Most helpful customer reviews
5 of 5 people found the following review helpful. Powerful Case for the Health Benefits of Resistance Training By Daniel F. It is increasingly clear that mainstream medical and health advice was dead wrong about saturated fat, dead wrong about cholesterol, dead wrong about vegetable oils, wrong about salt, and wrong about many other diet-related issues.Has the mainstream advice also been wrong about exercise, i.e. that cardio is the gold standard and that weightlifting should not be the primary focus of an exercise regimen if practiced at all? As Dennis Mangan shows in this book, the answer is a resounding “yes”.Whether due to the image of bodybuilding in the popular imagination as a vanity activity by low IQ “bros” who abuse steroids or other reasons, weightlifting has not primarily been viewed as something that promotes real health benefits. Mangan shows this is not the case at all.In fact, as Mangan documents here with extensive and compelling evidence, weightlifting – or strength training or resistance training, as it may also be called – brings a plethora of amazing health benefits including: reduced cancer risk, improved cardiovascular health and reduced CVD risk, vastly improved body composition (i.e. losing fat and gaining muscle), improved insulin sensitivity and other bio-markers, greater resiliance to disease in old age, and higher testosterone levels, among other things.This book also destroys a number of myths about cardio exercise. The truth is that both resistance training and HIT, or high intensity interval training, (basically, all out sprints of various kinds), are far more effective at promoting fat loss, improving blood pressure, enhancing various markers of good health and increasing resistance to disease, than cardio exercise. In fact, racking up the miles on the treadmill – particularly if done to excess – results in muscle loss (sarcopenia), does NOT lead to fat loss, can damage your heart and ultimately if overdone may lead to chronic fatigue and a weaker immune system generally.So, who will benefit from this book? I can think of several categories of people:-- Current exercise enthusiasts: Many people love to exercise but have been brainwashed by the common received wisdom, and are spinning their wheels -- literally and figuratively -- on the stationary bike, treadmill or other “chronic cardio” device. This book may convince them of the folly of chronic cardio and the benefits of resistance training.-- People looking to start getting healthy: Most people just starting to work out are likely to take the path of least resistance (pun intended), and simply jog or do a stairmaster. A resource like this book will point them in the right direction as soon as they get started.-- Elderly people: Many elderly people are resigned to living out their lives in a debilitated and reduced capacity, on the belief that such as state is inevitable and irreversible. Mangan cites some amazing studies that show phenomenal and rapid turn-around in the health of elderly people, such as those who suffered hip fractures, through the use of resistance training.-- Overweight people and those suffering from the “diseases of civilization”: Diet is a huge culprit in the state of obese, diabetic America. But resistance training, as Mangan documents here, is incredibly powerful in helping to shed fat, improve insulin sensitivity and even turn around some diseases at which mainstream medicine throws either pills or its hands up.-- Teenagers or parents with teenagers who want to inculcate good exercise habits early in life.Aside from the chapters on the specific health benefits of weightlifting, Mangan also offers a succinct and to-the-point chapter on the main compound lifts, HIT and sample programs. He also discusses a number of important considerations relating to exercise volume, form, tempo, free weights vs. machines, recovery time and other topics that are useful in crafting your own program.Another excellent book from Dennis Mangan.
3 of 3 people found the following review helpful. _Muscle Up_ is a fun, easy to read rah-rah book for weight lifting By DRR _Muscle Up_ is a fun, easy to read rah-rah book for weight lifting. The book addresses how aerobic exercise is useless or bad for you, how weight lifting can help prevent cancer, diabetes, and heart disease. (Topics that I haven't seen addressed in most other fitness books with regards to resistance training.) And how weightlifting is great for you in other ways.Overall the author makes a very convincing case to get out there and pump iron, and he provides references to various studies he uses to back up his assertions.One area that's a little weak is the chapter on implementing a program. It does briefly cover a lot of topics, outlines some differing opinions on questions like number of sets, reps, lifting to failure, and does offer his suggestions for starting out -- but there are no references to any studies to back up those recommendations. Maybe he's planning a next book to dive deeper into the subject matter from that chapter -- that would be interesting. There are lots of studies on volume, whether the seated row is better than lat pull downs, light weights vs heavy, etc. and lots of different programs ranging from super slow to starting strength to body beast. It'd be great to see him dive into that.Also, the "About the Author" section needs a lot more info about the author's background.(One minor issue with the Kindle version on Android is that you can't go to the Table of Contents directly, you have to go to the Cover and then swipe from there. Once you get to the TOC, the links are clickable however. I could see using this book as a reference on my phone and having a working TOC would be great.)
3 of 3 people found the following review helpful. This book changed they way I work out By Amazon Customer Despite some redundancy and reliance on personal anecdotes in the first chapter, PD Mangan quickly gets back on track for the rest of the book. He is quick to state that he is not a doctor. However, he is a researcher that finds results from unpublicized studies that give actionable information about exercise decisions. He uses citations as though supporting a term paper, but his work is an easy read.Some fascinating (and somewhat counter-intuitive) topics include: endurance athlete weight gain, strength training for Seniors, and shorter workouts for better results.I would have preferred more specifics about a recommended weight training program but I was able to fill in the gaps using appropriate sites on the Internet.Take heed of the data he uncovered to improve your chances of staying out of a nursing home, lose weight, find time to squeeze in a workout, keep your heart in good shape, and avoid diabetes.Edit: Bumped up my rating for this book. Despite gaps mentioned previously, the fact is that the information in this book will have an impact on my long-term health and workout strategy.
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