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?

Cardiorespiratory Fitness

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.

Musculoskeletal Fitness

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.

Combining Cardio and Strength Fitness

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!

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

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

Smart exercise for health

Learners say the "Hacking Exercise for Health" course, largely positive and engaging, teaches them how to exercise smarter not harder with science-backed methods for improving the effectiveness of their workouts. Led by two engaging professors, this course is suitable for all skill levels and debunks misleading fitness information while empowering learners with the knowledge and personalized approaches to achieve their fitness goals.

Challenging fitness misconceptions and providing accurate information.

"Really good introductory course to the science of exercise - helps to debunk a lot of incorrect information out there."

Focuses on individualized fitness plans that accommodate diverse needs and goals.

"This course gives clear instructions on how to introduce sport into your life, adapt it to your abilities, and gradually build fitness."

"The course has helped me learn hacks that will motivate me to keep on with my exercises schedules."

Backed by scientific research and evidence-based information.

"It's a very helpful and useful course,it gives u a perfect manner to do exercise. It gives the effective way to do exercise."

"Excellent! All aspects of this course.Just wish I had this essential information for health and wellness in grade 1 and every subsequent year thereafter for life."

Lively and entertaining format with knowledgeable and humorous instructors.

"Excellent! Puts a whole new slant on how to exercise effectively, and it's all based on scientific fact"

"Very entertaining and educational. They gave me easy steps that I could immediately implement to improve the quality of my workouts."

Some learners expressed frustration over inaccessible final quizzes that require upgrading to submit.

"The final only with an upgrade was a bit frustrating but I have recommended the course five times over anyway."

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

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

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

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

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

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.

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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.

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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.

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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.

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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.

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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

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.

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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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