Hacking Exercise For Health. The surprising new science of fitness. Course Syllabus

Overview (80-120 words) describing structure and time commitment.

Module 1: Exercise Science Fundamentals

Estimated time: 4 hours

• Muscle physiology and fiber types
• Energy systems: ATP-PC, glycolytic, and oxidative pathways
• Cardiorespiratory fitness metrics
• Heart rate zone training
• Biomechanics analysis basics

Module 2: Metabolic Optimization

Estimated time: 4 hours

• High-Intensity Interval Training (HIIT) vs. steady-state cardio
• Insulin sensitivity and exercise
• Excess post-exercise oxygen consumption (EPOC)
• Case studies in metabolic conditioning

Module 3: Practical Application

Estimated time: 4 hours

• Designing strength and endurance programs
• Proper exercise form and technique
• Recovery protocols and injury prevention
• Periodization and progression strategies

Module 4: Health Optimization

Estimated time: 4 hours

• Exercise for longevity and aging
• Stress management through physical activity
• Disease prevention strategies
• Wearable technology and fitness tracking

Module 5: Personalized Exercise Programming

Estimated time: 3 hours

• Assessing individual fitness levels
• Customizing workouts for goals and limitations
• Evidence-based program adjustments

Module 6: Final Project

Estimated time: 5 hours

• Design a personalized 4-week fitness plan
• Apply metabolic and health optimization principles
• Include tracking methods and progress assessments

Prerequisites

• Basic understanding of human anatomy
• Access to simple fitness equipment (e.g., resistance bands, bodyweight space)
• Familiarity with digital tracking tools (optional)

What You'll Be Able to Do After

• Apply science-backed exercise principles to improve health and fitness
• Design time-efficient, personalized workout programs
• Optimize metabolism through targeted training strategies
• Track progress using data-driven methods
• Implement injury prevention and recovery techniques