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

Renowned exercise physiologists Martin Gibala and Stuart Phillips of McMaster University teach the surprising new science of cardio fitness and strength-building—and then provide you with hacks to get fit and strong (and healthy!) in less time than you ever thought possible. What’s the right mix of exercise between cardio and strength? How do you know if you’re working out hard enough? What’s better, heavy or light weights? These questions and more are addressed through a course designed to provide even the most inexperienced of exercisers the tools you need to design time-efficient workouts that can be done virtually anywhere, from your own home to a city park or even at your workplace.

Marty and Stu are good friends and colleagues who just happen to be two of the world’s most passionate scholars in the science of fitness. They aim to entertain you while they’re describing the relationship between exercise and health. Marty is a pioneer in the field of interval training, the technique of varying your workout intensity to get fit faster than anyone ever thought possible. Stu’s studies proved that lifting lighter weights can be a highly effective strength-building technique—plus he’s a leading expert in dietary protein and muscle.

In Hacking Exercise for Health, you’ll follow Marty and Stu as they teach you the basics about the way your body boosts its fitness and strength. Next, they’ll apply that theory, providing you with a series of do-anywhere workouts and, most importantly, teaching you what you need to know to design your own sessions. Filled with inspirational practical tips, fun quizzes, interactive community participation and assignments designed to help you remember your lessons, Hacking Exercise for Health will give you the tools and techniques to incorporate exercise into your life, no matter how busy you are.

What's inside

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?

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Teaches biomechanics of fitness, giving learners a thorough grounding in theory before applying it in practice

Taught by leading scholars Martin Gibala and Stuart Phillips, renowned for their work in fitness science

Offers real-world examples of how to translate the science of fitness into effective workouts

Provides structured guidance on workout design, empowering learners to create exercise plans that meet their individual needs

Features interactive community participation and assignments to enhance learning and retention

Reviews summary

Science-backed time-efficient fitness

According to learners, this course offers a highly accessible and science-backed approach to exercise, making fitness achievable even for those with busy schedules. Students praise the instructors, Dr. Gibala and Dr. Phillips, for their expertise and ability to explain complex concepts in an engaging and easy-to-understand manner. The course provides practical tips and do-anywhere workouts, empowering students to design their own routines. While some experienced individuals might find the basics review straightforward, the course is widely seen as motivating and providing a solid foundation in the surprising science of fitness, particularly the emphasis on time-efficient strategies like interval training and lighter weights for strength.

Some find it basic, others find it comprehensive.

"The content is very basic, nothing really 'new' or surprising if you already know a bit about fitness."

"For someone relatively new to exercise science, this course provides a good overview."

"Covers the fundamentals very well but doesn't delve into advanced topics."

"I found the depth of information to be just right – not too simple, not overwhelming."

Course serves as a strong starting point for new exercisers.

"As a complete beginner in exercise, this course was perfect for me."

"Highly recommended for anyone who is new to exercise or needs a motivational boost."

"Great fundamental course for people who know very little about exercise science."

"Excellent course for those starting out or returning to fitness."

Inspires learners to start or continue exercising.

"This course really motivated me to get off the couch and start moving."

"It empowered me to take control of my fitness and make sustainable changes."

"I feel much more confident designing my own workouts now."

"Left me feeling inspired and equipped with knowledge to improve my health."

Course breaks down complex science effectively.

"Explains the science behind the workouts in a way that is easy to understand."

"The course does a fantastic job of explaining the 'whys' behind exercise using scientific evidence but in a simple format."

"It presents complex physiology in an understandable way..."

"This course made the science behind exercise training accessible and interesting."

Learners find instructors knowledgeable and engaging.

"The instructors are wonderful - clear, kind, knowledgeable, and engaging."

"Dr. Gibala and Dr. Phillips are highly knowledgeable exercise physiologists who present the material in a very engaging manner."

"Marty and Stu are great presenters. They convey the science in a way that is easy to understand."

"The professors were excellent, knowledgeable, and enthusiastic which made learning fun."

Focus on efficiency and practical application.

"Loved learning how to get great results with time-efficient workouts."

"Offers concrete and time-efficient ways to integrate exercise into a busy life."

"Provided practical tips & information to design a workout program that fits my needs and time constraints."

"I appreciate the practical advice on hacking exercise to save time while still gaining benefits."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Hacking Exercise For Health. The surprising new science of fitness. with these activities:

Review fitness research

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Build a stronger foundation for yourself before the course begins by reviewing past fitness research.

Browse courses on Fitness

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Read recent articles on fitness research
Take online courses on fitness
Attend a fitness seminar

Start a fitness journal

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This is a great way to track your progress and stay motivated.

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Buy a fitness journal
Write down your goals
Track your workouts and progress
Set realistic goals

Volunteer at a fitness center or gym

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This is a great way to gain experience and help others.

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Find a fitness center or gym that you're interested in volunteering at
Contact the fitness center or gym and ask about volunteer opportunities
Complete the necessary paperwork and training

Three other activities

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Design a personalized workout plan

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This is a great way to apply theory to practice while the course is ongoing.

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Use the information you learned in the course to create a workout plan
Include a variety of exercises in your plan
Tailor your plan to your fitness level and goals

Try strength training

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This is a great way to build strength and muscle mass.

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Find a weight that is challenging but not too heavy
Do 10-12 repetitions of each exercise
Rest for 60 seconds between sets
Do 2-3 sets of each exercise

Create fitness videos or blog

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This is an excellent way to solidify and expand your learning beyond the course.

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Create fitness videos or blog posts
Share your videos or blog posts with friends and family
Get feedback on your videos or blog posts

Career center

Learners who complete Hacking Exercise For Health. The surprising new science of fitness. will develop knowledge and skills that may be useful to these careers:

Personal Trainer

As a Personal Trainer, you will be responsible for helping people to achieve their fitness goals. "Hacking Exercise for Health" can equip you with the knowledge and skills you need to design effective exercise programs that are tailored to the individual needs of your clients.

See salaries and explore the career path for Personal Trainer

Corporate Wellness Specialist

Corporate Wellness Specialists design and implement wellness programs for employees. "Hacking Exercise for Health" can help you to develop the skills and knowledge you need to create and deliver effective wellness programs that can help employees to improve their health and well-being.

See salaries and explore the career path for Corporate Wellness Specialist

Group Fitness Instructor

Group Fitness Instructors lead group exercise classes, helping people to get fit and have fun. "Hacking Exercise for Health" can help you to develop the skills you need to create and lead safe and effective group fitness classes.

See salaries and explore the career path for Group Fitness Instructor

Physical Therapist

Physical Therapists help people to recover from injuries and improve their physical function. "Hacking Exercise for Health" can help you to develop a better understanding of the human body and how it responds to exercise. This knowledge can be used to design effective rehabilitation programs for your patients.

See salaries and explore the career path for Physical Therapist

Occupational Therapist

Occupational Therapists help people to regain or improve their ability to perform everyday activities. "Hacking Exercise for Health" can help you to develop a better understanding of the human body and how it responds to exercise. This knowledge can be used to design effective rehabilitation programs for your clients.

See salaries and explore the career path for Occupational Therapist

Health Coach

Health Coaches help people to make healthy lifestyle changes. "Hacking Exercise for Health" can provide you with the knowledge and skills you need to help your clients to set realistic goals, make lasting changes, and improve their overall health.

See salaries and explore the career path for Health Coach

Speech-Language Pathologist

Speech-Language Pathologists help people to communicate effectively. "Hacking Exercise for Health" can help you to develop a better understanding of the human body and how it responds to exercise. This knowledge can be used to design effective rehabilitation programs for your clients.

See salaries and explore the career path for Speech-Language Pathologist

Registered Dietitian

Registered Dietitians play a vital role in helping people to make healthy eating choices. "Hacking Exercise for Health" can help you develop a better understanding of nutrition and how it relates to exercise. This knowledge can be used to design personalized eating plans that help your clients to reach their health goals.

See salaries and explore the career path for Registered Dietitian

Wellness Educator

Wellness Educators promote health and well-being in a variety of settings. "Hacking Exercise for Health" can help you to develop the skills and knowledge you need to create and deliver effective health education programs.

See salaries and explore the career path for Wellness Educator

School Health Educator

School Health Educators teach students about health and well-being. "Hacking Exercise for Health" can help you to develop the skills and knowledge you need to create and deliver effective health education programs that can help students to make healthy choices and live healthier lives.

See salaries and explore the career path for School Health Educator

Audiologist

Audiologists help people to hear better. "Hacking Exercise for Health" can help you to develop a better understanding of the human body and how it responds to exercise. This knowledge can be used to design effective rehabilitation programs for your clients.

See salaries and explore the career path for Audiologist

Chiropractor

Chiropractors use spinal adjustments to help people relieve pain and improve their overall health and well-being. "Hacking Exercise for Health" may be helpful for gaining a better understanding of human anatomy and physiology, and how chiropractic care can be used in conjunction with other exercise modalities to improve health and well-being.

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Recreational Therapist

Recreational Therapists use recreation and leisure activities to help people improve their physical, cognitive, and emotional well-being. "Hacking Exercise for Health" may be helpful for gaining a better understanding of different exercise modalities and how to use them.

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Massage Therapist

Massage Therapists use massage to help people relax, relieve pain, and improve their overall health and well-being. "Hacking Exercise for Health" may be helpful for gaining a better understanding of human anatomy and physiology, and how different exercise modalities can be used to achieve different health outcomes.

See salaries and explore the career path for Massage Therapist

Sports Medicine Physician

As a Sports Medicine Physician, you will have the opportunity to treat a variety of injuries that are related to exercise. "Hacking Exercise for Health" may be helpful for developing a better understanding of the human body and how it responds to exercise. This knowledge can be used to design effective exercise programs for your patients, helping them to recover from injuries and prevent future ones.

See salaries and explore the career path for Sports Medicine Physician