Free PDF The Spark: The Revolutionary 3-Week Fitness Plan That Changes Everything You Know About Exercise, Weight Control, and Health, by Glenn A.
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The Spark: The Revolutionary 3-Week Fitness Plan That Changes Everything You Know About Exercise, Weight Control, and Health, by Glenn A.
Free PDF The Spark: The Revolutionary 3-Week Fitness Plan That Changes Everything You Know About Exercise, Weight Control, and Health, by Glenn A.
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What if you could reclaim your strength, your stamina, your flexibility, and your sense of well-being? What if there were a prescription that could improve your fitness, lower your cholesterol, and reduce your body fat in just 3 weeks? Welcome to the world of the Spark, where what if? becomes an exciting reality. Based on the groundbreaking Spark Study 2000 conducted by Dr. Glenn A. Gaesser at the University of Virginia, The Spark shows you how short, 10-minute bursts of exercise can improve your level of fitness, increase vitality, and help prevent premature death from heart disease, diabetes, and cancer as effectively as 1 hour in the gym 3 times a week. No more struggling to squeeze exercise into an already hectic schedule, and with simple changes in diet, no more worrying about adding pounds if you want to enjoy a plate of pasta or a side of potatoes. In addition to providing step-by-step guides to specific 10-minute aerobic, strength-training, and flexibility exercises, The Spark also includes: detailed self-tests that help you discover your exercise personality and tailor a Spark plan to your individual needs; an easy-to-follow 3-week exercise and food plan to maximize weight control and fitness in a manageable amount of time; sample daily exercises and food menus, as well as a selection of kitchen-tested, heart-healthy recipes. A unique combination of expertise and inspiration, The Spark is a collaboration between Dr. Glenn A. Gaesser and Karla Dougherty, who found her own Spark and went from confirmed couch potato to marathon bicyclist at age fifty. In addition to this research-based, practical program, you'll find Karla's story, as well astestaments from participants in the Spark 2000 study -- whose fitness levels now equal those of people ten to twenty years younger! So ignite your own Spark, and create a powerful flame of good health and vitality that will last a lifetime.
- Sales Rank: #1533651 in Books
- Published on: 2001-01-08
- Original language: English
- Number of items: 1
- Dimensions: 9.56" h x .91" w x 6.40" l,
- Binding: Hardcover
- 256 pages
Amazon.com Review
The spark of inspiration behind The Spark came when Glenn Gaesser looked at the exercise recommendations he and his fellow exercise scientists at the American College of Sports Medicine had come up with: 20 to 60 minutes of vigorous aerobic exercise, three to five times a week; two to three strength-training sessions a week; and two to three flexibility workouts a week.
That's the recommendation for the "average" person.
No wonder the population keeps getting fatter, Gaesser thought. Other than athletes, models, fitness professionals, and a handful of gym rats, who had time for all that? The people without the time--the vast majority of the unexercised population--couldn't see the point of doing anything less. Armed with some intriguing research showing that three 10-minute aerobic exercise sessions in a day produced equivalent benefits to one 30-minute workout, Gaesser tried something radical: a workout program consisting of 15 10-minute bursts, or sparks, of exercise. He tried this on a sedentary group of women and found that in three weeks they lost weight; lowered their cholesterol and triglycerides; and improved their aerobic fitness, flexibility, strength, and muscular endurance. In other words, in just three weeks, these women achieved results normally seen in three months of an exercise program.
Why do these 10-minute sparks work so much faster than traditional exercise programs? Partly because of growth hormone, an important muscle-building and fat-mobilizing chemical your body releases during and after exercise. If you get three daily surges of growth hormone, you get triple the benefits of one daily surge.
Besides showing how to get off the couch and start sparking, Gaesser includes nutritional recommendations. He's a rarity today: a high-carbohydrate advocate. (He cites a University of Pittsburgh study showing that people of all ages who've lost weight and successfully kept it off followed high-carb diets.) But there's one catch: the carbohydrates must contain a lot of fiber; another study he mentions shows that people gain weight on low-fat, low-fiber diets.
The Spark is a miracle pill for entry-level exercisers, or those who've been inactive for a while. You can get started in exercise without turning over your life to your program, and continue to use sparks your entire life--which will be much longer and healthier as a result of the simple 10-minute bursts of effort. --Lou Schuler
From Library Journal
In 1999, with funding from the American Heart Association, Gaesser (exercise physiology, Univ. of Virginia) conducted the first "Spark" study, designed to determine if many short bursts of exercise would have the same health and fitness benefits as the standard 30-40 minutes, three-times-a-week routine. The study followed 40 ordinary people for three weeks on a regimen of 15 ten-minute exercise units per week. The exercises included walking, weightlifting, stretching, and aerobic dancing. Three weeks later the participants' aerobic capacity had increased by an average of ten to 15 percent. Strength and muscular endurance improved by 40-100 percent. Weight had dropped by an average of three pounds. This means that we don't necessarily have to work up a sweat or dance till we drop to get fit. Dougherty augments Gaesser's description of the process with her own progress under Spark, as a woman who had tried all the diets and the exercise crazes without success. Although it's early to say if the Spark program produces long-term health benefits, this system will certainly appeal to those whose exercise time is limited. Menus, recipes, and suggested cookbooks are included. Recommended.DSusan B. Hagloch, Tuscarawas Cty. P.L., New Philadelphia, OH
Copyright 2001 Reed Business Information, Inc.
Review
Nancy Clark, M.S., R.D. Director of Nutrition Services, Boston area's SportsMedicine Brookline; author of Nancy Clark's Sports Nutrition Guidebook (2nd edition) What I like best about The Spark are the real people who tell their success stories about how they followed Glenn Gaesser's simple formula to add health and fitness to their lives and lifestyles. If you are a real person who struggles with wanting to become healthier and more active, but don't quite do so, this book will not only inspire you but also tell you what you need to do and how to do it -- easily and painlessly. Try The Spark; you'll like it! -- Review
Most helpful customer reviews
32 of 32 people found the following review helpful.
The SPARK
By CrazyDazy
As an overweight, stressed-out, 40-something professional, I am thrilled to find this book! The SPARK is exactly what I needed to get my body moving again. I am one of those who had fallen for the 1-hour a day exercise trap, and if I didn't have an hour, which I usually don't, I just didn't exercise. I love doing my three to four SPARKS a day, knowing I am doing my body far more good than waiting for that elusive day when I can fit in 45 minutes or more for my workout. This is a wonderful concept, and so doable! It's working!! Thank you!
50 of 54 people found the following review helpful.
Very interesting idea, but not enough for an entire book
By Amy
I read about this book in a review and related exercise plan in Fitness magazine, so I bought the book. Turns out all I needed to know was in that magazine article. The ideas in this book are great - it's a very easy to follow program for someone who is sedentary or hasn't worked out in ages. However, for someone who is used to working out for 20-60 minutes per session, it's hard for me to believe that only 10 minutes two to three times per day will do the trick. And I found it more difficult to find three ten-minute chunks of time than a single 60 minute time block during the day (you're supposed to space of the 10-minute sparks by a few hours), so this book wasn't good for my schedule. I like the diet advice - the changes the author suggests are to made VERY gradually w/o altering your present diet too much.
0 of 0 people found the following review helpful.
Five Stars
By Sharon Wilkes
excellent
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