Table Of Content

B O D Y 3 6 0˚ Total Fitness G U I D E A Beginner’s Great at-Home Guide to Running Workouts ˚˚˚ ˚˚˚ How to The Perfect Hydrate Fitness Foods Body 360˚ FITNESS GUIDE Contents 4 Introduction 360 Degrees of Fitness CHAPTER ONE Fitness Foundations 8 The Four Pillars of Health 14 Fat Facts, Muscle Myths 18 In It Together 22 Going the Distance 26 Get Your Head in the Game 28 The Tracking Obsession 34 The Recovery Zone CHAPTER TWO At-Home Workouts 38 The Right Way to Warm Up 42 Mini-Band Magic 46 The Kettlebell 50 The Beginner’s Guide to Running 54 Working Out for the Modern Age 60 I Stopped Exercising as a Way to Lose Weight 64 We Need to Talk About Weight Lifting CHAPTER THREE Fueling Fitness 70 The Scoop on Protein 74 The Lowdown on Carbs 78 What Are Pre-Workout Supplements? 82 Revving Your Engine 84 H ydration and Exercise: How to Get It Right 86 1 0 Fitness Foods to Help You Get in Shape Faster 96 Build a Perfect Smoothie Parts of this special edition were previously published by Health and Shape. 2 HEALTH 3 HEALTH INTRODUCTION 360 DEGREES OF FITNESS It’s not as simple as just breaking a sweat at the gym or getting in enough reps. Full-body fitness is about nourishing our bodies and minds, inside and out—and having fun. BY HALLIE LEVINE FITNESS AND LIVING WELL are so much more than A 2019 study published in the journal Cell Metabolism just hitting the gym. They’re about embracing “body found that eating an ultra-processed diet instead of 360,” or the belief that to be truly fit, you have to nour- a whole-foods one increases calorie consumption and ish all aspects of your health, including your physical, leads to weight gain. Two other studies published last emotional, mental, and spiritual well-being. year in the British Medical Journal found a link “Health and wellness is more than the number of between high consumption of processed foods and steps that you take or how much weight you can lift the risk of heart disease and early death. every day,” advises Pamela Peeke, MD, MPH, an assis- The second step, says Peeke, is to focus on not only tant professor of medicine at the University of what you eat but when you eat. She advises her Maryland and the author of The patients to eat all their daily calo- Hunger Fix. While these do play a ries within a 12-hour window— Focus on staying role, research shows that eating a usually between around 7 a.m. and active as much as healthy diet, maintaining mean- 7 p.m. “That allows your body a full possible with ingful connections and relation- 12 hours of rejuvenation, which activities you like to ships with other people, getting allows it to reset itself metaboli- do rather than enough sleep, and doing activities cally,” she says. If you find eating mindlessly clocking that give you joy—whether it’s within a 12-hour period too enough steps or volunteering or cooking—also reap restrictive, Peeke recommends getting enough substantial health benefits. eating to maximize your body’s workouts in. Ready for a full 360 makeover? circadian rhythms as much as pos- The first step is to take a hard look sible. That means eating the bulk at your eating plan. The better of your calories before 3 p.m., quality of the fuel you put into your body, the better which helps ensure that you have enough sustenance equipped you’ll be to embark on a more holistic path to fuel you through your workouts. to fitness. “You spend forever experimenting with Whereas in years past, the emphasis was on training clothes, makeup, and hairstyles,” says Peeke. “It’s as hard as you could for as long as you could, today’s worth it to take some time to find a nutritional regime workouts prioritize more balance. In fact, experts say, that works for you.” Rather than going on fad diets, you probably need to do less than you think, as long as such as keto, that have no long-term research behind it’s the right kind of activity. “People of all ages really them, she recommends focusing on eating foods in as just need 15 to 20 minutes of some form of high- natural a state as possible: Think plenty of fruits, intensity interval training three times a week,” advises veggies, whole grains, lean meats, and healthy fats Peeke. A 2016 study published in PLOS One found that such as nuts and olive oil. And avoid processed foods: as little as a minute of intense exercise three times a 4 HEALTH MEDITATION IS ONE WAY TO INCORPORATE MINDFULNESS INTO YOUR ROUTINE. week for 12 weeks had the same benefits for your heart wellness plan. Sweating it out next to others is one and muscles as more moderate, continuous activity way to build a sense of community, says Peterson, as for 45 minutes three times a week. The rest of the well as accountability. Today this trend is further time, Peeke urges, focus on staying physically active accelerated with smaller, more-intimate classes that as much as possible with activities you like to do, such really allow you to get to know the person huffing and as dancing with your kids or doing yoga, rather than puffing on the bike next to you. “Just a few years ago, simply mindlessly clocking enough steps or getting instructors were teaching classes with 20, 30, even enough workouts in. 50 participants,” notes Peterson. “Now we’re seeing That’s one reason hybrid workouts—which mix smaller gyms that offer semiprivate classes. It encour- cardio with strength training—have surged in popu- ages more close-knit connections, especially if you’re larity, adds Gunnar Peterson, a celebrity fitness trainer up together at 5:30 a.m.” and the Los Angeles Lakers’ director of strength and Finally, take some time to encourage your spiritual endurance. (Think spin class with weights, or boxing fitness, adds Bruce Rabin, MD, PhD, a professor emer- with yoga.) “It’s a complete workout that allows people itus of preventative medicine at the University of to fit in cardio, strength, and flexibility training with- Pittsburgh. This means more than visiting church or out feeling as if they’ve shortchanged themselves,” he the synagogue (although that can be a part). It’s about explains. These routines also inspire a more holistic incorporating bursts of mindfulness throughout your approach to workouts and overall health. “People are day, whether it’s through a daily meditation, perform- better off training one day less a week and instead ing an act of kindness every day, or even silently chant- focusing on sleep and recovery,” Peterson says. “It ing a mantra during your daily run. “It’s about taking allows us to strike more of a balance.” little steps to lead your life with purpose and mean- A comprehensive approach to fitness also encour- ing,” says Rabin. Over time, these will become a nat- ages you to build social connections, which is why ural part of a healthy, well-rounded fitness plan—and group workouts can be such an important part of your your brain and body will thank you. ● 5 HEALTH CHAPTER ONE Fitness Foundations The building blocks of all-around wellness, inside and out 6 HEALTH THE FOUR PILLARS OF HEALTH The secret to feeling good is straightforward: Focus on a few essential elements, and you’re on your way to true wellness. BY STEPHANIE BOOTH HEALTH FADS COME and (thankfully) go. Despite the shiny promises that one particular superfood/workout/biohack will get you in the best shape of your life, the truth is, you don’t need to overthink (or overpay) to get healthy. It really boils down to four fundamentals, says Roshini Rajapaksa, MD, Health’s contributing medical editor (a.k.a. Dr. Raj). Eat well, exercise regularly, manage your stress, and get enough sleep—and you’ll be better able to avoid illness and even live longer. “When I was in med school, everyone was focused on treating diseases,” says Dr. Raj. “Now, we’re embracing the idea that health is more than taking medicine or getting an X-ray. It’s about making holistic choices that set you up for success.” For a little help getting back to basics, we asked renowned experts to share their most vital, stripped-down advice on nutrition, fitness, self-care, and catching high-quality z’s. 8 HEALTH