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The No Sweat Exercise Plan (A Harvard Medical School Book)
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Review
Simon Says: Move Your Legs. And Arms. Tuesday, January 24, 2006; HE03 We have long advocated incorporating activity -- any activity -- into your daily routine to help combat the nasty consequences of sedentary modern living. Now a doctor is taking that line a step further: In his new book, "The No-Sweat Exercise Plan" (McGraw-Hill, 2006), Harvey B. Simon argues that you can get enough exercise to stay healthy without ever breaking a sweat. Simon, an associate professor at Harvard Medical School, cites numerous studies showing the surprising benefits of small chunks of moderate activity, and challenges readers to embrace a variety of opportunities to use calories (like taking the stairs instead of the elevator). What makes this different from other exercise books advocating an easy approach is Simon's Harvard pedigree and serious research chops. Also, he has spent much of his career dismissing moderate activity as "too easy to be beneficial": In a 1987 book, he urged readers to adopt an intense aerobic exercise habit, including marathon running. He goaded walkers to run, and ridiculed golfers. But having surveyed recent literature, he says, he is a changed man, one who sings the praises of moderation. "For years data have been coming in that moderate exercise is good for cardiac health, obesity, diabetes and a host of other illnesses," Simon says. "Moderate exercise is not a distant second, in terms of health benefit," to more intense workouts. Being something of an exercise physiology nerd, he coins a term -- cardiometabolic exercise, or CME -- to distinguish various health-creating activities from standard definitions of aerobic exercise. Just about anything that burns calories counts, he says. He assigns a point value to each activity and encourages readers to accumulate at least 150 CME "points" a day, through such simple tasks as walking, raking leaves, cooking, watering plants, even (yes) bowling. You needn't track your points meticulously, as long as you get the activity. Simon makes an important distinction between "exercise for health" (what he is pushing) and "exercise for fitness" -- the higher-intensity cardio and strength training that recreational and serious athletes need. The book includes health and fitness assessments, including a simple calculation for learning your heart attack risk. "People hear the surgeon general talk about walking and then they see someone running by with a heart rate monitor on and they say, 'That guy's getting benefit that I will never be able to get.' And they go back to watching TV. I am not against intense exercise, but it's more than you need for [good] health." The book condenses info on exercise physiology -- how oxygen gets around your body, why bones degenerate, how hard your heart works -- and is straightforward and readable, though at times redundant. The no-sweat program has its own pyramid, founded on nutrition, followed by CME activities and topped with strength, flexibility and balance training. The exercises provided are simple and accessible. The book includes sections for those with illnesses such as diabetes and heart disease, and for people who want to go beyond exercising for basic health. Simon notes that Americans spend an average of 170 minutes per day watching television (yikes!). "I put that in there for people who think they lack the time to exercise. People should build physical activity into the fabric of daily life so they don't have to set aside time" to work out, he says. -- John Briley © 2006 The Washington Post Company (The Washington Post 2006-01-24)Why Your New Year's Resolution to Get Healthier May Be Pretty Easy to Keep by Tara Parker-Pope January 3, 2006; Page D1 Promising to exercise for better health is usually the hardest New Year's resolution to keep. But a growing body of research shows that it should be one of the easiest. Numerous studies now show that you don't always have to break a sweat to reap the most significant health benefits of exercise. While national health guidelines often suggest 30 to 60 minutes a day of exercise, it appears to take far less effort than that to make a dramatic improvement in your health. The biggest health benefits come from just a small increase in activity: Five hours of housework a week, a nine-minute walk a day, or four hours of weekend golf all translate into dramatic reductions in risk for heart attacks and other health problems. Most people think they need to take a daily jog or hit the gym several times a week to boost health. That's because for years the medical community has preached the need for vigorous aerobic activity and athletic fitness. Those are laudable goals with clear benefits, including improved muscle tone, energy levels and psychological well-being. But they are also tough goals, so people often fail and end up doing nothing. Now many doctors are trying to undo the wrong impression caused by the aerobics movement. They are trying to redefine how much exercise is really enough, and encourage patients to think about achieving "health fitness" rather than athletic fitness. "I regret preaching the doctrine of aerobics as I did for so many years," says Harvey B. Simon, the Harvard Medical School professor whose 1987 book "The Athlete Within" urged readers to expend at least 2,000 calories a week exercising -- that's about three to six hours a week of aerobic effort, depending on the activity. He now believes it takes only about half that amount to improve health. "We need a new way to think about exercise," he says. This doesn't mean people who like to exercise several hours a week shouldn't continue. And people in high-risk categories, such as those with a strong family history of heart disease, might be advised to adopt a more vigorous exercise program. But a closer look at the data from various exercise studies shows that for most of us, the biggest gains in health come with far less effort. So what's the magic number? In June 2001, researchers reviewed 44 exercise studies and found that most of the benefits of exercise kick in with the first 1,000 calories of increased activity each week, which reduced the risk of dying during the various study periods by 20% to 30%, according to the Journal of Medical Science and Exercise. To burn 1,000 calories a week or about 145 calories a day, most people need to increase their daily activity only slightly. A 180-pound person could burn off about 100 calories during 20 minutes of housework. Add in a 10-minute walk (50 calories) or taking the stairs four times a day (100 calories) and you've exceeded your daily goal. Search the Web for an exercise calculator like the one found at www.caloriecontrol.org/exercalc.html2. Other studies have supported the notion that a little activity goes a long way. This month, the medical journal Diabetes Care showed that moderate exercise added nearly 2½ years to life expectancy for patients, compared with those who were sedentary. A 2004 report by Swedish researchers showed that older adults who exercised only once a week were 40% less likely to die during the 12-year study period than those who did nothing. A 1999 study of more than 800 residents of Kings County, Wash., showed dramatic health benefits among those who gardened or walked for just an hour a week. Although that adds up to only about 400 to 500 calories, the increased activity translated into about a 70% lower risk of dying from sudden cardiac arrest. Much of what we know about moderate exercise and health comes from observational studies following groups of people for long periods of time. But the Cooper Institute -- whose founder Kenneth Cooper coined the term "aerobics" -- has just finished a five-year study of 460 postmenopausal women who were assigned to 225, 150 or just 75 minutes of exercise a week -- that's as little as 15 minutes five times a week. The results of the trial aren't yet available, but the study is part of a new push by scientists to determine what "dose" of exercise offers the biggest gains in health. And there's a growing belief that it's less than the standard 30-minutes-a-day recommendation. "All the evidence shows it doesn't take that much," says Tim Church, medical director for the Cooper Institute in Dallas. The problem is convincing patients that a little extra effort really does go a long way. Doctors say most people have gotten the message that it's better to take the stairs or park farther away as a way to boost activity during the day. But most patients don't really believe it works. "The average person still thinks you have to train for a marathon," Dr. Church says. One concern is that there isn't a scientific vocabulary to describe this "other" type of exercise. Aerobic exercise involves pushing your heart rate to 70% to 85% of its maximum, and keeping it there for 20 to 60 minutes at a time. That sounds far more impressive than a daily exercise plan that consists of a morning stretch, taking the stairs at work, cleaning the house and walking the dog at the end of the day. In his latest book, "The No Sweat Exercise Plan," Dr. Simon has dubbed these lower-intensity activities as "cardiometabolic" exercise. He hopes the more scientific-sounding name will add credibility to the notion that moderate physical activity really does improve your health. "Somebody can get the health benefits of exercise without ever buying a pair of sneakers," Dr. Simon says. (The Wall Street Journal 2006-01-03)"Insufficient exercise plays an important role in four of the 10 leading causes of death in the U.S., including heart disease, cancer, stroke and diabetes. And it may also contribute to the eighth leading killer, Alzheimer's disease." This is according to Simon (medicine, Harvard Medical Sch.; The Harvard Medical School Guide to Men's Health ), whose compelling wellness book teaches those ready to start an exercise and diet program how to do it and how to measure their progress. He offers in-depth explanations of why one should exercise, which exercises develop the cardiovascular system, why one should include weightlifting in a weekly routine, and why exercise becomes essential as one grows older. A chapter titled "Exercise Therapy: Good for What Ails You" explains why exercise leads to better outcomes for several conditions, among them stress, hypertension, diabetes, peripheral artery disease, and chronic fatigue. A discussion of nutrition and preventive medical care emphasizes what you should eat - not what you shouldn't . Excellent graphics are provided throughout, particularly in "20 Guidelines for Healthful and Enjoyable Eating" and "Preventive Medical Services for Healthy Adults." Highly recommended for undergraduate, public health, public, and consumer health libraries. - Howard Fuller, Stanford Health Lib., Palo Alto, CA (Library Journal 2005-09-15)
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About the Author
Harvey B. Simon, M.D., is an associate professor of medicine at Harvard Medical School, a member of the Health Sciences Faculty at MIT, and the founding editor of Harvard Men's Health Watch. He is a graduate of Yale College and Harvard Medical School. Since completing his postgraduate training at Massachusetts General Hospital and the National Institutes of Health, Dr. Simon has maintained an active clinical practice at Massachusetts General Hospital. He is the award-winning author of five previous books on health and fitness and received the London Prize for Excellence in Teaching from Harvard and MIT.
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Product details
Hardcover: 304 pages
Publisher: McGraw-Hill; 1 edition (December 5, 2005)
Language: English
ISBN-10: 0071448322
ISBN-13: 978-0071448321
Product Dimensions:
6.3 x 1 x 9.3 inches
Shipping Weight: 1.2 pounds (View shipping rates and policies)
Average Customer Review:
4.0 out of 5 stars
16 customer reviews
Amazon Best Sellers Rank:
#1,498,824 in Books (See Top 100 in Books)
These things are only as good as your willingness to stay with the program. I don't have that much will power, but it is good information to have and use.
you like t workout this is th book for you
Despite the 230+ page format, author and associate professor of medicine at Harvard Medical School, Harvey B. Simon's premise in "The No Sweat Exercise Plan: Lose Weight, Get Healthy and Live Longer" takes a page out of lifetime exercise guru Jack LaLanne's recipe for a healthy and long life. The idea, so simple that it really isn't necessary to spend $21.95 on the book, can be summed up albeit it gratuitously with the catch phrase, "Keep on Truckin'" So sorry, Harvey.Okay. Now you might have the inclination to want to `read all about it' and Dr. Simon does provide a semi-interesting format immersed in enough medical no-how to satisfy all those out there who have a need for those special credentials that validate information as `expert testimony.' Keep in mind that Simon as a medical doctor demands the requisite tests that the medical community deems `preventative medicine' and he elaborately explains the dangers of certain body signals like BMI, hypertension, high cholesterol, HDL levels etc. to help the reader to understand just how exercise as a panacean solution in general helps to slow the aging process. Mainly, Simon debunks the need for heavy-duty sweat-inducing aerobics and prescribes a European lifestyle without the saturated high fat cheeses, (although he uses strictly American examples) of moving about rather than relying on the couch potato contrivances and conveniences of modern life.Simply said, Simon advocates four types of exercise where what he calls CME---cardo-metabolic exercise---wins as hands down most important. Using an elaborate point system he rates any exercise that elevates your heart rate and stokes up your metabolism, suggesting that around 1000 points a week should maintain good health for those without special needs. He sites 2000 points a week for those who may seriously want to lose weight. Typically, one would receive 200 points for jogging at the rate of 12 minutes per mile for 30 minutes as opposed to 165 points for 30 minutes of golfing while carrying your own clubs. Whether or not you sweat or not, Simon says is not the issue. Moving around (walking) for sustained periods of time on a daily basis remains paramount to insure good health. In his No Sweat Basic Pyramid, Dr, S suggests that good eating with an eye on nutrition provides the fuel the body needs to sustain itself---here the standard approach of watching calories in a 15% protein - 25% to 35% fat - 50% to 60% carbohydrate breakdown, avoiding sugars, trans-fats and processed foods maintains optimal vitamin and mineral intake. Following a substantial CME block on the pyramid, the three other types of exercise gain the spotlight, beginning with strength training as a separate component then a shared block of flexibility and balance training. Simon details all four types of exercise with actual diagrammed routines, establishing what he preaches as an undeniable "no brainer." Anyone who has been keeping active for years already knows what it takes the bulk of the book to say. I repeat, `just keep moving----use weight bearing exercise to keep up your muscle mass, stretching to keep your body limber and balance to prevent falling.At the pinnacle of the No Sweat pyramid, Simon places preventative medicine and hoists a flag atop to alert one to the perils of too much stress in modern life. No real new news here, however Simon does take out the time to help you construct a `my-pyramid' of your own to help you realize your personal health goal and spends a few extra chapters explaining some of the common complaints people may initially have about adding a daily exercise regime to their life. For those who have perspired routinely in gyms and in the outdoors for over the last 25 years, he lists the types of sweaty exercise machines one can utilize to maximize the burn.Bottom line: if your thing is to read about what you already know and have heard about for years, check this tome out of the library and get down and dirty with expert medical information about the whys and wherewithal-s pertaining to what you are already doing to maintain your health. If you haven't started yet - shame on you---this book can provide some grist for your exercise mill and set you on the right path for the future. With that in mind, I can only recommend this book to those who have been living under a rock for the last 30+ years----everyone else need not spend the going rate to vindicate their own common sense.
Need to do more. No one needs more words to read that don't say anything new. No one needs more words to read that don't say anything new.
I read about half of this book and there is nothing new in it. It is very outdated and mainly states that any exercise is good.
I bought this book on a whim after hearing about it on the radio or someplace. I'm not even sure.
Why do I consider this work to contain the best exercise- advice at all? The answer is because the advice it gives does not require 'exercising' as a special block of time taken in a gym, or with some special instrument. It thinks of exercise as a possible extension of everyday life- activity. We can do much exercise simply by increasing the pace at which we walk, or by lifting a few cans in the proper way each day for a few minutes. Whether we are gardening, housecleaning, shopping, mowing the lawn, climbing stairs, washing the car, playing with children , we can benefit physically by increasing the level of our activity. We can no matter, it seems , where we are, and almost in whatever we are doing, find a way to excercise a bit more, to get ourselves moving physically in a better way. And these little bits of motion are not insignificant but can add up to better health.As Judy Siegel writes in the 'Jerusalem Post' "The latest scientific studies shows conclusively that people can get the full health benefits of exercise with only slight modifications to their daily routines."Simon also in this work provides a more thorough analysis of different kinds of exercise, and specific steps for improving functioning of different areas of the body.This work would seem to have something for everyone who cares about improving their health.Most highly recommended.
Why am I writing this review? Because I felt it would be a disservice to anyone out there who was looking for a great exercise plan if I didn't rave out Dr. Simon's book. I felt compelled to let everyone know about this wonderful book that has changed my life. I was ecstatic when a close friend told me about Dr. Simon's book. I had no idea that such a book existed and I was anxious to get my hands on it. Somehow, with two children, I found the time to read the book. With two very young children, I had absolutely no time to go to the gym. I was feeling sluggish and even guilty for not exercising. After reading his book, I realized there were so many other options I was not aware of. Dr. Simon's book opened my eyes to a whole world of fitness programs that would be most beneficial to my health and well being. I learned about MY body and MY personal health needs and was able to create an exercise plan that fit into my schedule. I have even involved my four year old in some of my activities. I want to suggest to everyone to check out the section on stretching. I can't go a day without doing each and every one one of Dr. Simon's ten basic stretching exercises. They leave me feeling rejuvenated and flexible! They are simple and quick, yet highly effective.I also have a better understanding of proper nutrition and what diet works best for me. I have made some serious changes to my eating habits, thanks to Dr. Simon. I follow the TLC diet and can say that it has made a huge difference in how I feel. I am a healthier person now and will continue to be for years and years. My life has taken a turn for the better since reading this book!!
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