Hacking Exercise For Health. The surprising new science of fitness.

Go to Course: https://www.coursera.org/learn/hacking-exercise-health

Introduction

### Course Review: Hacking Exercise For Health - The Surprising New Science of Fitness In a world where time is a precious commodity, finding ways to stay fit and healthy with minimal investment of time has become increasingly appealing. Coursera’s course **Hacking Exercise For Health** led by renowned exercise physiologists Martin Gibala and Stuart Phillips from McMaster University promises to unveil the latest science behind exercise and fitness in an innovative and time-efficient manner. #### Overview The course addresses fundamental questions about fitness: What’s the optimal mix of cardio and strength training? How can you assess the effectiveness of your workouts? Should you go heavy or light on weights? Gibala and Phillips break down the complexities of fitness into manageable concepts, allowing anyone—from beginners to the more experienced—to absorb the knowledge and apply it effectively. #### Syllabus Breakdown The course is structured into four weeks, each focusing on different aspects of fitness: 1. **The Basics of Fitness**: - The course kicks off with an intriguing discussion on the human body's unique ability to improve with use. Here, Gibala and Phillips introduce the two types of fitness—cardiorespiratory and musculoskeletal—and explain their significance for longevity and health. They emphasize the importance of a balanced workout routine, encouraging learners to ponder which type of exercise is better for their personal health goals. 2. **Cardiorespiratory Fitness**: - In the second week, Marty dives deep into the concept of cardiorespiratory fitness, introducing concepts like VO2max and its importance as a potential fifth vital sign. This week focuses on research-backed techniques to improve fitness levels efficiently, making it clear that with the right guidance, anyone can enhance their endurance in surprisingly little time. 3. **Musculoskeletal Fitness**: - Recognizing that many people shy away from strength training due to misconceptions, Stu uses week three to dismantle these myths. He passionately advocates for strength training, especially as one ages, and provides concrete methods for incorporating resistance training into daily routines. By changing the narrative around weightlifting, he empowers participants to feel confident in building muscle strength. 4. **Combining Cardio and Strength Fitness**: - The final week wraps up the course by analyzing the long-debated question posed at the beginning regarding the importance of cardio vs. strength. Gibala and Phillips discuss the plethora of unexpected benefits brought on by regular exercise and offer hacks for developing well-rounded workouts that combine both fitness types. This week culminates in instructing participants to create their own fun and effective workouts tailored to their fitness goals. #### Recommendations This course is a **must-take for anyone interested in improving their fitness**—whether you’re a complete novice unsure where to start or someone already immersed in fitness looking to maximize your efficiency. Gibala and Phillips combine their expertise with an engaging teaching style that keeps learners motivated. The use of scientific evidence is particularly valuable, and the practical hacks provided make the insights easily applicable. The course is also well-structured, breaking down complex scientific principles into digestible sections and encouraging a deeper understanding of how to tailor exercise regimes for personal goals. Students have reported transformative results in their fitness routines after applying what they learned, validating the course's premise that you can indeed "hack" your way to better health. #### Conclusion In conclusion, **Hacking Exercise For Health** is an insightful and practical course that equips participants with the knowledge and tools to optimize their fitness strategies. With its focus on efficiency, scientific backing, and comprehensive approach to both cardio and strength training, it stands out as an invaluable resource for anyone aspiring to achieve a healthier lifestyle amidst a busy schedule. I highly recommend enrolling in this course—it just might change the way you think about exercise!

Syllabus

The Basics of Fitness

The human body is rare in that it actually improves with use. In fact, the changes that various kinds of exercise trigger in the body are downright miraculous. This week, Marty and Stu explain the mechanics behind that process. They start by breaking down the two types of fitness: “Cardiorespiratory” and “musculoskeletal.” Next, they’ll tell you why each one is important to living a long and healthy life. With a can-do attitude designed to inspire, they’ll inform you how much of each activity you’re supposed to get, then wrap up the week by posing a question that exercise scientists have been debating for years: Which type of exercise is better for you?

This week Marty tells you all about cardiorespiratory fitness, and the latest research in terms of time-efficient ways to get fitter faster. Why do some scientists think that cardiorespiratory fitness should be the fifth vital sign? What is VO2max? What’s an easy way to determine your own VO2max? And how does aerobic exercise boost it? The week wraps up with Marty teaching a series of techniques to build cardiorespiratory fitness in less time than you ever thought possible.

Many people believe strength training isn’t for them. They might feel intimidated by lifting weights because they think it’s only for big hulking bodybuilders. Besides, what are the health benefits of lifting weights? During week 3, Stu argues that everyone should engage in some form of strength training—and the practice becomes more important, not less, as you age. Once you’re convinced, Stu teaches techniques that will help everyone to be stronger, to stave off the decline in muscle strength that otherwise happens as we age. Finally, Stu provides hacks to get you comfortable performing strengthening exercises—and teaches you to design your own resistance-training workouts.

Remember the question Marty and Stu posed in the first week? What’s more important, cardiorespiratory or musculoskeletal health? In the last week they’ll finally answer it for you. They’ll talk about some of the surprising benefits of exercise—like the fact that it can help you mentally retain information (sweat so you don’t forget!). They’ll discuss the debate over the exercise pill. They’ll teach you hacks that help you boost muscle strength and cardiorespiratory fitness, together—and finish the course by teaching you techniques to design your own fun, combined workouts designed to keep you exercising for the rest of your life!