Table Of ContentB 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 med-
icine 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
