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ACKNO'W LIE 10 GMElNl

The Idll'l,d permi:ssicm olf: the Fi:Q'i,gll 'C::~niii!digli!i A·, Foficelo, make the le'ltt' ofr ~hb 'm:J,ining pam,phlet Clvoih:lb!le to 'the Ipiliblic i~; groi ~ ~uny 'a~koowledgedl.

'C!lOWI'! C,OP'I'!!IGIIi!IT

fitIl' b1:l.9. CIir pculli' IhfH'. 'm~ n~' h ~~P1f~ in,cril,l' 'Villi! '~'!lId~~gI'_

l'lUNl'ED my HEllALD'W ow !l't) ~n~ 'fNC'.

UNDiES T-HE .l\Ul:m:lRl'I'Y o'F

RCGElEl DUKAMiU., r ,.1l.$-C.. ql!!J'l!E:N '8 PEl tg;,~Tm [lIfT A l~ A. ClANJoDA. 1001,

F'OREWUIRD

The Five Billiic ~ises (5BX) PlaD '~lItedi liDI I:IlU.:sI bxltLct b d'e:siglla1 'to ~b.olW' )'Ou hoW' ito ,dcv.e1Q ,1114 bold! II hi~ ~c;vel ct phpical firmA. 1CI~5i (it 'wII.Cfi!!IYou, 1M_' " .ooa'~td!. The ~dleml! is oot ~dc!d; QU, ela.iHmItc ~WtiC81 o.r eqlliJlIlML "fhc ,ee~iscs Rquill:'e OOlIry erevC.lI, mmute& II da¥lJ'I.Gi cm be, delle in yom ktllrocm ~ii beside YOM ball i1g, die IIr.:fl'Kkli.

'til.., ,dlw::r:tlt" ~' work, luljnmc:n.bI. ,"ombmEd, wiftl1iiCk 01 ad~quiltCi lY.lD.lliWum fltiilUJiCI, at molt' of ow 'Jl1tioru makes il a~ ~Q ~c &mlall physiem rnllili.iD"s pcrlods (Qf ,dE nur [f1C:mmJlcl. '1:llI S,aiX PLan 111il!.l pillniu1fi:mm ' l~ Ral!:b of e",e1}l" mefiiiberm tU I.CAF.

It b yDl.Ir ,!luty amt ~bilil;Y III I munIi!ciI' of lb RCAf" to maintain Ii, b~ lewl ,af phys~ .fimm Ili'iJl 'be rca4y fot any 'mKr,gImCY W1bKb 'ma" RII,uinthe exteii:died lDCl of' YO!if plIysicJl, mlI!SQ1iID:II;e5l, Positive pb.l"'~ ~!l-bei!Da:i.I, aJ.lm djn:~, died wltlhmeotal II/lid t'JIIiOtlo:~limess..n l~wbJm

om .....mol fD ............ of IIOl1IIoI .... '''''JJ .. '

I _, )JV"_""

(HUGH 'CMdPBE.U.J .il,. Manmd CliM 01 dl't! .ill" SIa6

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C'A'UT.llON

If rtm ,ao·.iili¥ d.oom U KI YOW' ~1'illwoo 'IiOO~ • iilili!i pwg~, .. ~y~ .m~OO iidvbct.

1'i!l1!!~b~~ :g~~ p~~ :fu~, WipQlH"fif ,b:lsWr cam.pediliil;'eph'l/'DW ~d.vjq' w:hl'tTIYI ~l'O.duUl ,dl!\1I~o'p. ,i£ls I:QiI mr.lMuO!!:ulb 11!IHiJD~ ul!:dlqUl:llil:e Lnd ,~ p&jiiiltil &n~" lPiLHlwLHt)! U: ymi ,He 'MiiCl' ~ "'(I.e! Ij}J! 30.

"l'hYi ~fKiSe wmtgnmCle :hz5 ItJ,mi dgsi'~~ fw: ~.lI!!P ~PII ~.BIfiIlI)~ m~~i M .:be.lhr~ ~ -.AlrlFi~ R;g)ild ~di&lJi AU iC:I:dlm~ ~ ,depel!ldeot ~;d1'H!.

.t.. Ii'ntifn ~~, p-rg~e 1m' phi .!lid '!!I'OO:!~ ht.!!. '~ pub'l_j~~Wld~ llile tide' ":OX. PlU ~gr Ph)lht'i!IJ E~tn~" lI:.!l!lI. ,may 'be .!P~f.d.~ ,~~ QUi-.·, Pri!'!!~ri 'O_~ • ;iI' 'c:eIIU, per ~PT.'·

Her"IJ is ,1Jj MIN :scl'eotilific,aillliy desLped ,approoclr! t~'b_ys[caim. Fitness w~ CaD dew10p ail!!! ad~q!l!ial~l~w~. (OJ l1~~:r¥eeDCl:U iD.ICded ,fGl' vIp:~pl!S~tiwlWdl belDg ad gstl~ll llv~S' Tbisplm e:l'1alb1e1 ~u to get :fit:

By yourself

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In )',l3ur spmll ti'me

;11 onl, "J' minutes' 8' da,,",

SBX

FI'V'E:BASIC EXERCII:SES,

IP'R'IG,R!S:SIIVE 1iIe¢IIUlle you iCal'!. lilln,e.]op lj'Oll'f I!l}WI]j ,ptf;'JO!I~ fli~jJa!l,at

- -.. - - yeH,lif OWDIf.i!lte. 1;0, y(!U1r rci1ll!~d ltW,~m, wl.it.o1i!t ~ni~tl:

rstlR ,M is.OLe' m~~.

,Hi U. N il: E:D, b~~ YOlJ ~01Jd'iiion Y0li!f w.uiKife:J, YOUf~eMJI,8Il1ll, l!ilD,p --- -. - - '" - - b~ll1h:n.wy lor: ~ lWfyllCW.

'be¢a,lmir yo.u em do Uter.e ,H~~m:~ ,an,y :pllS.~~ at :~oW' '~!Jivcmc:li!~ wjllwut pd~!,

Rese!or,c!tIJ has D'emonslraledl 1111411'1: lill,e ,58X Plan wi'll.'

IlIUHIe dI:c Ifl:'enllh ,,,I 'Ihc :I:mponam'l: mliliCle aroops _ IlCcded ill ,evt!liJ!'day h'vm".

ID~ l~ li!1.limii:yoftp$;:le~ lMIedliD I!l~Ci*l bod, ilm)ve.lD;lllCl~tD fiundioll emci'el:lilly fm' :1011.8 ,pe1:'jgd_] m;' 'lime.

Beep it!!Ie .mwp!)ttnmn. m.1l!~lir:s(Q!di jo'i_1l~S o~1ht b04r Wi!»~ ,1Ii1ld,~il'tibl~

.lDtp:m~, 'lhe dR'i;!,cIKf ,~. cq\ld,y ,oJ: 'lM!beilil'iIi~ ]~ ;mil Qlb~l' boor I@:!,~,

Why Sllilould YDIlI be so Conce'FlIiiI,ed ,Aboul Phlysicalll Fiilinie,ss'?

M~~iHtb;m" is:ut~~l~,.~d ~"'1l"l,'!'gs: dev,i~es ~i) ,m~ liifti ea$}l"D~ d~prii\l'.iJi!.g: ~. of' de~irabT~ :plj!fli~1 !l~ttvl~.. O!I!iIL~~,. 'as, :Ii(~llJl •. lire Ill! d!l.l1£e1' ct de1YCriora~, (lltlys~a!ltJl' des.p~J): llui ltil~, :~dBm ~:f l'iv.ml.

M~t!!, 'W!,lm i!i!iklIDUiIIliCi1y ~1I!:ett:i$~Of I.!~~ !Nil] k~mt WGi,," Iud ,iDHlleitlu.Ln'~ 'tab albdt at mm.1!1 ef 'We Im~~whim ,!bo~ w~y :f¢,IIUllu' V,iP:HI'1lU '9~;l\ci~: :i5 50 essal!ltihl to :ph.y,s.ica~ welL-be'~Q&

Wcd;:,ra~l:m~le$.IiR' a:s~iatcd, In,n_iiY il':ut:S" will ~~w;~ ~1IIe:i: pam.U, I'lia b!:::t~ e~mll'l!.l:d. tli!i~, '90~ ~flhe!!li:i 1l:U;~1 Dm1~ l~l~:ed, hy ifi~!'.m.nl Il!De Iilri!D,1Jh ~f '~ Ila'!>,~ m~~IluoMiP IPi~.,

A bllil"I.SIliillm;; a'bdomen :~sll'llilllll' :£iIDmr weumed :a'bdamiUlll~

m,'QSIOlt'ili'lil!i, ,d~U'iP!el!l,tnJ 1,1i1I1 ~ pon'l!u'tll\.

MUi~letl!'Witll~Y c:ltl ~c d!E;¥C~ ~.PEdl h,y ulu]aa; ""illlmolQ, ~j!~~.

Fi1, m,1iQC~I:lI. win ~40'7~ Ius en.e~ 'Lo d'O ~t= ~e wij4,

'Dl.e tmcm~y :md! ~paeil~' lilf l'~1.:If ltileaH" ~IWG$ 1Wd: ~f' 11l1'1~ ,tiD, 'be impm1i;'ed, by :~P1H '''''flUB elfm:ise~

A fU [pt:FS.ool ~ leu ~~,l:ib'!~1 IIOCOmDIClit timjllHC;Ii .ndl, if :inj!llfil:di, ~,e:n mnll~ r~idl¥.

Thril' illtiIlim.ccl {IIi llT~llgt'IlErnn;ye bc!iifl; Iti5caes ii!fiQ!" '~pcatu iilI: ~WMI 1fave; lIo:I;roUowe;.d,;lj tP~:r~.llillr ,!I~v..:!Ili(e' ..

RepLIU'\1.i:go.t'Qu:s: i!;E'I\t:ise plu),5i all .~ .w~ ill laI!lDOlJlig :yolllv w.c:iPt.

Reilililill~ vjllO:rous pby:li£!IIl .jlCltjivilY elill lw'l, ~Qi!l W reaw::c em(ln!ll;ll. and Il~01!!ll, ~~!lSiQ!I.

¥'D~aH 1n~1t ~ olali!:l'~lin~jltl folcYol' I re.gJi!w ex~oollc p~~~.

You: can icoUect valuable di\!'idell1ds of physica~ efficiency from

your dai~y acU\I:ities

hid.l'kJ! ,no, t11l=s;imp~elleU*ies we. t'h~ ~VC~ &iYI~woru!:eriut ~ilfJ;!OJtWla:m:~ ~OlCl tR'rc.~ad :~, ftflJ~m. 1IKa.1DI:1 w!c ~"'~ (kvd~d wlI. illu1bui~, of "doi!rlll, il, !:fu:. eM'}! wa}i'''''iI',~ 'l.b~hn-cu~ 'Whi~ I~ldom SII.IVC!' lime, ~ll~q;llIenUif ~ hive ,~".tblJ:ledtmh.w·w, lI,vaidi ,p.'hYIi£ail '9!:niOfi.

lIIere, :Me !SOJR(;ooU1:i.w, Ildiwillli~: wffidi, ea:n be IIJUlined! ,inml :~. elide.n,ge.s 1Jb3~ willI he:I:p1 11.0 maiir.ll:tir.l :Ifb~ fll:Ae~, eMf) ye.'Ll b&:,,,,-j! 11ll§IDC'!lI ~~G!!Utnm ItfVC~ !Of iPk,ysU:al caplUlit)' m~lt'ou.Ma'~ ~cm, I, ll4Rmt

",

lIa]a!llce 1Ql], C~ .foot, widllJ.ut s!liPporl: "",bJlc: p!l!tin,g ,~.Q ~ ~b fOli 'hoe.$.

,0,,>,,: lI'oll~&I!!mf iii .. ilOro~ mb~r.I with " 11~lIKb ~i\l,I',el o.fte~ a ~~~l'.

'I'I.ke, lie n~!;n ~""'O ,lit, :II. tim~l illSiteait of 'tAllfBiq UJI one :l!.~ a tml:'. A,;li'Qid ,~le~~Mll f~lr'IhOJ1, ~.

It.i'i yOW' thair, MIl't .dla~ It.

Dtndi ;Y.OWi KC't:S full\)f ,and keep hatk straigbl WM!!lI :pJ£k!irnS 1m o:b~~ om ~, ~Mf.

WC~QOIfiC: ,~ qppomlWJiitr ItoW!lIk;. lookfO[ WlI~, l"tlIl:I g~'Q '''''~fk; ". fic;w' M~b; nuhu Ulan, WIl-l'$ rn wb1eh. ~Ol !tl,'oidiwa&iGiil. St~lI' Qut fi.liD1I:nty amll ib~ll~~ d~gp'Y.

'I'

PH Y 5, H:A L F111'N ESS

- _. . -

Physical fitness

The Immm IlI:Id)' g made liP iDltmly of bone" mlD:le pi flit.

SlIme (i~' dmeJlt1lt :mlBCLes il.CI:OlII¢ fnr ;~hoiU 4S" of 'the rood)! weia&t. EUh, of 111IeR! m:DSl:19 m lour ,dj5.tma, ud! m~"W'1ible qualida whkih, :He' of mtC:"$~ to us.

U) I't ca_Jlj 1ll'0000uee loUIe rwhld1 tu be~AWcd IS IbimIlII ,I)( mlDde.

i(l} It ~ !l!twc CDCTIY 'whlclil permiU lit UJ work f~ ,,CJ;ICDdi:d ~ of'tinu:1 indcpelldell't o~ ,t:ilUL1l1tiQIL 'lJl1:U is ~y J'd:cmd U.IUi IIIIIKIlfK clll1~.,

1(1) [ij; c;3!:1 111, rkll, at vllrymB, :rates. 'I'his h ~1illt4 lpecdl Qf 'wllln_milllGo

(4~ It, '1:'1[8 ~ s~btdand,wm ~il. Dis UICilU;-(I th-!:!: Itl.ddll" ,of mllKi~

The: ~-m,roilJ",tlon o:f u.~c [ow qll!illrld: Qf mwcle b re:MHled &0, 1.5 MtTSCll'LAR, :'OWE ... ,

If m~alil"C: ~o' IUmQi.wlJ ,dIlicienI.1Y. I~Y mlllt 'be' ~ UmlaUf 1U-JI,lkd wiih 'C'II~ fuel ThU is ,- fl'OiXD,lim~ by 'lim IILOoIlI wlIidi ,cal'fics, ~ Cfi'li:Q1 ~Jtfom Illto;p, Imdl di_we I¥~m tI!! t~ I!Il~L~". Thil bllllOd is 'illwed: dirougb 'th.al lillood VW!C~ lIy t~ ~UI!.'n1e ,t-Qmhlncdl ,ca:piie:it~' to ,JUW:~ 'i!~JV'~i!i kj, ~c 'fI'arklDg: :mUlde-s is c;al.ltd O'9GANlC :POWER.

The i:lipa.ci~¥ ,ud 'e~iOiC)' with wliidl your body CII18 riun~ dtpem!ls tilll dlc&:pte ,of !tc,,~I:o,pm:eDit ~f 'bodl, yom m;ulQC!lar 1l1l_di ~powu 'dlreLIiP fC,P!:a.r ~rcit.g, Honv~!i'l the lc~J UJ wbidl: you ~IIJ dev,r:!J.op thee poWCq b,mau:ell-ud b, &'!.!CIt ',f.lcliiIni ,as ~l!Jtn:e of body )'O~ mhui.\ the .~ ),OIL C;a.'. p~-ftce IOf ~J1~ ,of d~, ra~ ad. S:~q,

You iie plllysiUll,yl11t '!l¥mywh;clll yQlIl bave ad~_qlbte1Y dcv.e.1ofled Y(!Ult mLlJC;ub.r' md 'rn'pnm power [0 pec-fiOnn with !he: hilb!St possibLe 'e:fl~[C~y.

,

~'''I:~!!IIlIJj' bJ\!o>:~ ~t .. _ ~~iL~

fNEA:G't JUS'ERVIE Of [II

ENiRGY

III'SII.VE OF ~A~

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ffl!'S ~5, mE :Meum Ofc IEN,EaGY ~,SJ' HM ~E,FlI' O~~ 1110' EM~ev HUS RiECRI~1'it.oNAl AaJ,"!!'!1U5

HDW fit should you be',?

He:redil}lll1l1d ~e.lihl]. d.etmllliDe llle top limits tl'1!whl!:El )lIMIt ~h}l1l'ei:!I: !Cl!~it.y ~at1! bt; d~vcl:opedl.'tb:~ is tQ.OWR '~'!r'l)W" ~.tl!da'l. pbiV~ic::al ~1l.:P1lo!."!~)'.. ThiBfO'ItDllia1 't\~,acllY 'v~iGJ from iDdi\ljdlWlDl 'LQ l~l,,:kI~!lI,Mo:~ of u£ b" e)'!:mt:p1e, ~tddtr!li1Q ki,. ," lif'C!im_c 1!!l!i!;!1 lIever come ,close to rlimnDJ: Ii!< .(alU m:im'l1~C 'llI1ilc ~roP~)I' ~i!i!l.e We ~f1''t "bl!!llt" f:o:r[t.

'D.~' '~6J1 leve]. ill:t W~~iI'OU, t:J,fipgrfQ!'m tph~"aUyr!lbl g(I'II!' b !C'QUe:d. }lQiW '''.g~]iift4 ~J!i~llif" ~~~ itbitubccn Ull.lIl:md: Ill' 'lb:velo.pCi! liIDfi'UibiPiDlY.ik;aIi iacH'l'ityi.lJi Y~1l.r dailly :~Ilutm~ll.

¥Oll~ ~V. DIs a 'ii'ai'. .tlllltti~iil, mOs'!: IE'ffi.ci'efi'll), well 'below its i;J;c;qliiudi ~'Q;~ly.. A nr.fnr 1~:Ii:"nlpl~ '~i! a.t l~$' UIJlI ~Cld ~If, .. gy~ I :lO'm.il.eJi ~'I" ,haur U$~. mC~ ,ED pc:r miIDI.!' tbul wti;m il ,is dJti",cCII ,!mlIUt!'uli '0.00· ~iJ~ ~rr h~. wbkh is> 'wcilil hda'W ~ gNCi~,... Ym.liIi· bad,y :fmcl:h;li1l1 j[i lh,G&~mc 'W'111" il] liu:!llIa :rat111!! !!If 'w~ p:rftumH! 1i~. energy clIpe.lCidedil. bei~e.r. wb~1l! [~r~liQ.Qs wen below ~qjU~ I~at:i'l:y.

\"01:1 cam. iili'O,cid. w;!:5t!l!R,el 10:£ ~ne'ru b(~lIcqlllirwll. IIJ. ~eve~ 'Qf ,h~l~ ,~,g:':Ii~jlY 'W~t1 l!l~!)\!\~' rltt!1 1elfel ]j~~ ~o ]j!e'r.~~ ~W' normal. '!li!l.itil tllls'ts. Th~. em Ix! lI.ocompJiI;h~dI bl' ~,plcm~i!Uill!i ~m d.:ail,y,:h,ysi~ 1IC1~'oI'jt)' wi!th a.h;l:lalll.cro exm::~ P:rilY'~!:Hdo:rm~ Rf1!iliu't~·. YQl.!!:r ~!ld~y ~~ .!U)i'W ,~gr~l;'cly ~.sc '!he: I,o:~d 1011, ~0iU' .m~ilil:' Iiifi{J ot.(ll!:nic $'fM~m5.

ElI,!!:!:. wil!l ilKlIt,ut 'rihfliicllIl m'tl.l:ifIlllCZ iaiDdl'l~ tblil pHlvid:iot:. 01, pe!;ller :rclCn~ @If !I;ll!ie1\Kf fQ!:'~~~~ MlC ~."iljc!!:.

:LI'IFI:

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iIho HlIr.!6iiilirJ' .'! I~ II...II!M!I Iiood'i" ~ ~. ,_ - , ,I,. ~ ,~

fj , -~ ~, it ... !'.' ih ,oiIlilifti., _ Dot ~ ~

160
lie I
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1.40,
'9
110,
11U'
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901
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10 1-"1
,60
50
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177 1

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fhiJ 'II'~' lillwltii!iitN ~~, numRr"~ hun 'b .. '1~ f,~" 'I'af '_oYJ diff.-r.~' rmgti. _Wit,." by ,.I~ IlMin~, ~, b.r_ and j,I'1 !I"htr ,. r.l!lul~' vi1DrCH11& 'lIx.rei,,,, prD~r>.mm ••

like contrIbutIon lof sports IS n.d ,othe r ,flcUvities, '0, bosi',c: phly,slca.1 efficienc"

JIU S II, 'ballilllUd die.t !JIU!ilt be, ,r:o~-d, of a suQil;;ie!lt qJil!MlUty

(if ilil=pr.o:pc:r kindl oE '00d -, tD ~lIillll\~ ~ru, Du,~i!ticfi'aI1 reqllJiremr-nts lin adi!q~tellY met. ;i(jl slu:n!.~d: II iii. laned f'k}'l!lU:i!1 ae:thiilJlPtci:lf'UW!leJ be CI)JlJl:~ of a ulhien' qwmtlly of 'Ille proper kind of p'h)' , iii, act,i'llity 5Tl]1 lh:a~, ~, the h~l,l,'!(IfUUU, 11ii1fl;S 0:(. the body aH, - de:ljiU:a.~cl)1' ,e.ltll'n;iscli.

Tine pami of d'I!! ~Qd)'. lb,l/t reqlllm ',piu:inIJ QU'i':'I!tkl!'lifi1\'C tlleJ li'iwe:lu of die shouldcr and! 1lIDI8, :ab!fomem iWd 1w::1t. le,p. and. 'tho 'hc,u~t, 1!i11l(p, and! blood 1\I'es~lls.

No 5m:Ble SpO.l'it provides tnJ1y ba:ln!l:l: J.cd deNdo;pmeDt, {or III

p'llfl:s cd' the bo!.lIy. 1biJ elm only be: ~litired by !I"~su1l1f JI~icipiltiQll JIll II number of ,I;llirdully '5.d~Cl£:d ,sporu. Such ~i,d,M:io.!1" l!...oWitcvtr. i~ 110': ~iili'le1 [ot' the 'Il.'era;gc ~fSiDllIfor It !;lumbe:r 1i}'1' rea.~!lS-lI,vailabiJj~ 'of pl.liY oppof'l:W'lity. rune. fina.oec!'s. Th.c, most pneth::1I1 pby5!cIlII ,IiU:I!:SS Scli~lT.n:i filf; mo5.t ef us is P!lI1.~ ·Ji:ltion in 'IniC or tWOI spm1s, sllpplc:mClI!kdi by II halllMd,. t of CxeI'c:Ues. The' BX ,rogramuII!!' l'ill.'ll OCCl:! ill: isncd to 'bri:nll:jphi}':sk~m 6: tleii1ii witb.il! the ,~ o.f lilly hrl:lilh.y ~ who is 'w111klB IIDI dl~te 1 m mmlil~. dll:v to II simple but bllllUl~d Kt OIf 6~n:iHS.

Common ,Sense, about Ese'Rise

"n \!rOll,'t d~ )'OU IIm1J 8004 'tQ e;:!!u~rse !J!Idl~SYlJll do 'it. 'untO :It h!;l!~"-the ~yiQII ~ This ,i~ aboolmdy ~,idg~ ,AUiIlIo'IJsh '~ou !milt ,gdome bC!leIi'l. ,bo:m doiDI cite!:',£;' wul] "'i1: bu:m"'" this il, not iII~~iJJI'l!I' n or!ilu 1'0 IIcq;WJC 11'11 QI 'Il!qua[~ level, 0.1" jlliysic,l thmu. Ai.J '. maUe.- of f- et, Bre<it!:~T benllfiu, Cab. a t1e1i.vcdJ &om, ,exOO.5C by aVQidI,inJ aifl'llc ;Lnd I~es&.

1lIe:rc !K~ ',,--!lidy 'two W'II¥S n which you I~ !I,\'oid disco:mifort I1ml ~ ,develop mih Level, f 1[1'11),' i~ g1p=lJ:

·WW'm !.IJI lp:m;pe:I'l, 'bcfo.rc po_rti ipal{ng: I'll ,!lrIlY iilrell:lluou;s, ph)mc.,l a~tiv:ilY ~,Ilt:b as ,Qlrmlill!l. !I:IIDI:UiI Il, ~ilmmis., ct~,

!IOS~m WllY li'aj_rlirl!l :p:ro,lJ"IImm.e, lit II ~ow J.e'¥cl of liil'lIvlt, WI.dI li'I'or.): up by ea~~:II&e:'i.

W:8Jrming U.

"Ill., SBX P,bm ,",'u de ilJlcd[ so th.a.l :ru:J addiLimiail warmup , lleCil sary in mdcr ~o R~ei'~'e i\S lmilMmlJm Ibt:m:liiL

The oldc.r ilIfiJ h. the mOM d1~ry pro:pcr wmWiIll up lJcom;rneli UJ ,~!oI'otd "-'l!l'mnm" mustltJ.. 11I.e: nl·x Phm ;1lD, ii, rtJuilHIl IJicUlod 'II'" 'Willml,fJp. "'Il!b g' n~:hl'eved, i.i'i ~wo ~rll.ys~

It:nur, ~ '~:n.!; the.. ala:rm.finp' 'strc:ld:1J. Ie,g", ,and ~an ridililg yQ!I.Ir 1:d1!:lI1:.Ii.!.

We'i'ght ConbDI-:Exe'rcise

Wh~!II Y·ml1] ue oyen.'~ipt •. you !lave m.Qe':a! . tCIre:d :Upl iq Y'!lur body ~a:q, is ntoml.uy OJ" .g~ lor you..

"'(01;1 beaoKl! oyuw~il!h~ mild .jbb~ wJliicm Jj'OU: eat moTIC "'JiiI'kc:doHrJfoo.d'" UiaDi youI' ~y I:lii usc. 'F'oodi ~,h as lab. IUp,rI. . Ilisl,-es:; etc •• wpply lti,al ImllJV ),·G1!l ~¥ lIleeds Ifor its work. If yeu ,Ul mme hitb<~ lood IIbn! ~ l"'~uircd: far yoor d'~r w ;r.k ·the _mp1w;.i to'kd, lllJ.i:hl;lfoJm of f"ll.f..F_t is 5l.mIedWl~r die .likin .I!lld MOUnd iI.I.1e ,in~mal Qrpu.

£!.i'uyone bWl~ II!Ir t1tould .have· m~ fat ,Q'JI .lti!i ·bilidy. H'.owC;1I'U cx~ivel '11 iitor.P. panll::ul.u'JV ·.bout \litw ot-pm. impalA !p~cat !#m~~n:J::yand h~~. Fait mntlll Ulc 'keatt WQrk. :lumfu dr!'co ,um ~U'"~ pcll!lldi 0:[ rbody lat Kqllin: about Q.B 'Illlllin:er 'of Ii mile ~,! blood! v~l. I.t b obvious. ~.~.rd~ thllt ~~ crumQi IICQ.WtI ilie hi'it1~ .L'eifCl o:fph]l'l~l!l tffic:iem::j' ~ )'Oil! ~ 'O'l'aw!:ighL

'fllI.c: Ig~W3~ oi' ,(at en fQW' bod" can be lI~eDltdl '00" =~cd clll'iu ." ~ , Jm hidl-c::alon:S fl)JQds· 01' i Rallil:llll)'OW- :p1l~~c:al IMiUVilY. .It b1,belUir 'sj:ru~o combine l~eiSe two rDJIl cllulA, dG'oii'ilI 'O:Il bi.gb~a1om foods ;g;d, m~1 ,WI: Pbrsk:1d 'cti.vity by Ii~JIllar. f~lRn' e'~[-me.

Wllat



IS

if?

The ~BX'[!n, is eo:mpos~d: of 16 ehM'b, 1IlfTlII1EII,,~dI 'lilI '~iiU~5Iio:n, Each chait is, '~mpmcdl of .5 exerciu! which ,iilR! ,11 '. 1)'1 ,perfurmw 'in, Uil _me: (lr,ikr iil'l4 ~11 '!he !Same miliJilbr.Ullli, tim~ !imiit:,bu~. as you ]1:1'<11- ,feU! from char~ 'tol d111rt,. them Me sHIM diru!lF in Gam blllk> cxe~isa wl!h II RftdTilil 6tlrullld ~Of 'JT.Ler'c e:lfnn.

A ~~mp1e rntlilS 'scrue of o.m .1 i.s m(K<oou.ced, 0.111 the oppmite paJ8,t= ii!liid b to ~c U'5ed in die :rol1owjll,1l wa~:

ILIEV£1.

These' Me '(lie PhysiW C4p:tcill' 'le'!i'cb, tli~l:!:!dicott;d 'Of IJ l~ter flflfte: alpbabet..

IlXDCUiES

-- EC1U1rcl5c, 1. 1" J !U!d " IIPJly \0, 'the fiflt four .'U'l:xi . , d~bed ~d iIlun.ra'led. iliiI !he &;Uowmi pages. TJi:lc columfl headed • !'C.P' til:S.t.i!!.U eDl)cis,c 1 UOI:I UUl,ch) ,~t~. 1lic ligwl"s inl ,C'~b mJ.umn btdi~l"Clbc nwnbet of lImes l!il!i;d, ,uCh, ex~n::iSe ~, 'l'O ~ l:iqJm1.e1'i lui tb,e U1e :aU ttc4 fllT Ulit eKrcise. ,EJ:en:.ie 5 III fUIlOOUl: on. the :~POt. Two 1I.dJIoI'iU.es m1!.]I' be: 8uibslitlU.cdfor it IlDWCV~:r. :;md ~f ,au, PR'fr-.r. you IDtiIf I'IimI M walk. 'tbe fClOO!DmCfD.d'Gd disti!iRCe il!l, the R:q,uin:d tmlC i.n ¢&te 'OJ the s.tllliomr't)" fU~of ex~i5e s.

'MlNl'lTtiS PUR f.A!CH, 'EXERCISE

The! aUoUed tim.El trw I~h eJ:ueiSll! b, n;Qt~t1 het~ 'fIhese llilmtu rc:mun tile umc tmMlCMut aU lIiIe elwU. ToW tim'E '[or clm.illl$, 1 Ilrrougb .; is, ~ 1 mmu:~.

N,(J'C,fi:

n iii iiimpOflalill thatllJe C"ltcmses. ~t any' lelol',i:J be ecmplcliC:d :itl J .t 'mitl,ulU. H.owcyc·l"". 'it ;iI litd, 'tIa~ m file eDII'~Y !S~~, m'J. l'itdividJ.tal will CQlDplele ~rtalo ucrciscs rn ~,lh:m ths ~lotllet'll, time whiLe o,tbcnmq uQlllire lO.!lg;e:I"". In lb~ tireumstmccs l.'&e times allouc:"d, fW' U:J.divid:rndi. culCiul InUII' 'k vMid witlin. fb.Grtot.ali 1 m minute period ..

HOW PAR motJU) YO - PROGRFJlS?'

'I1Ic l=vd of' :Phl"!1l;:m Cap_C'ily '00' w1Rch Y(J,u. !jhouW Pl'OBfCu, MII,J' 'bc !l·der.min.ed by ODe of ~hRc mc!ll!ioos-

< ~)I F~i lJ~rfarn ,!lmJ~l' ,18 ye- n 'of age rm,y "1Pbys.tq,uc Cat~i'Qi'f'

(ftIC dIJiH mSld~ baCk. ctivcr) .

(2) For Rvmg: Crew !by ''F.I:V,inl ere ,,, Bse ~ps (l) F@[ II'.U olll" WJivld1.13Q tty "AS;C ('1!roups"'. ~

Start at U'le ~~,w~tPb!fsica1: CnpllCit.yLcyc.l of Chart I t»'---).

R.e,,"iU I~ ,~uc:b.G' mille ;d1Dite<il 1 me 'OT do !:he S; 'Cltc:ro~CII ill! ] 1 mmutm. Nove: v,w,m). (lID,! the s:uJll!. clmn t,o lb.e n'91 ]eVill~ (D') cud}!' HIm: YOOCJI C:OJI'IIptctc li1l the n:qUiilied mO'vt:m«i~ IUYOOiI'(JRS"Cl'lit, Icvd -w;ilhin L I .minlltES.. C:cn.tiillue te ~n'ORf~ upwud iD dlill mlHDle:f un.til YD\1 ~ i:'.ornpleler ,Ill] l!ib~ licqllir-ed mo",em.~Otl,s.t lcvd A+ wiilim H mifiO!!:ell.. QW l5.t.alFt ,M U'lc 'b<lllom: or CImrt 2. (0.....), 1:I1di. Qi)!l.ti.nIJ~ In the fMbi'c~ illfw~, duou:gb ~ .1.eY~h. ,an-d fi'om thm: to dIltrt, will )IOU lIfe-acb tlile lev,d I)!)t' your ag-~ &mUP' 'Ill' rl'rys,iqI!C CJiCilClJ'" ,,~ 1i8C 3':5'i~1 {iiI, Chailll:l,) ,doc' 3l I;veh [!fom .D- 0:0 Q~ I, 'lO S 'Og Ch'!irt 3.

16,

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III.mll 'IHI:lI,QUE C,IIECO-,r GlnIIU'I; P'.c. '9 MAINTAINS D+

,p~c. 10 MAINIJ loiNS C+

PJC. '.1' MA!INTAIN"iS B+

lIE IGiIR,D'U",1

"~4 ''fRS. MAlNl'A!lN6 'C ,3'5~9 YiRSI MAlHl'WNS II

1f1I1I1G CU.

AGE ,oti,S~' MAINlMNS I A,GE 4~ MAINlAlNSA+

ICHAR'! 3 _,

I ~ utride, umt: 1J,Pftr4 . -TOIlIl'h l(IH1:' Ii'" omdCle leO, IHl.

11l1I.m1 bct~ ,fed IIDd p:llUil 'Og, 'lIieq 6'" ouWdG riihf fool" 'bend, bKtwUdu, ru-u, ~'IlIe. ~, Ii'iIlI~C-;rM ~tiGn Idfcr limit libe m;wlIln,:r: gf Cf!untl.

,~ wlilbl !ll, IiU lli:ma.,

,I ~i: _ tttiti.t-. ,V I~ ~

~I .'. _~ IIodl"

,-$it up ~ ,,~rtkaJ PQIiIim. hiep f!:el: OIl! 1l0i:w. lboQt Ir_ Wi_ mtiI", ~. GIlly if ~., .

,', Fro!!_t_ Dmt., :!willa m~_!XbdI lbdtilld tlw:i' lid.

--lift ,r-d, I~ U5IJ I:Ii4 both ,I~, ,&S,MP U paalbt ,

-:r'~ -=~ ,~~~:

br.

• F,'ro~ ~ _blidl! 'I~ lib!; 1b!J!ddm, ,~ ,flIt OD br.

'Du!:b l~ ~;o I~ ill ~_ ,ar ha:n~ &~ ~ 'Il'oar 'bChlndJ 'Iwldl ~ RIIIJl'Idg: ~D'

'~p~ -

-~Jlm' ~' '.ru~, &finite' ,~, mtnUI;. c'IlI'll" fCIU'lelie_d. lU'iIQ1.i mltilll~~r;I. DO NOT do in CUe Cto.ntm1i£~ mD'Y~~

.!bIIo~ 1---.(cIlIllU _, IIkli ftm ~, ldt. JiDQt Wilma, flH'~ 1JJ1~ feet "P'.iJ,Hll:lfmiitd,y 4 inClies mf lIpgr). After c~ " ~PI dOl :tQl '~'b:iq jWii-JW" .RI=J,'ia_1 ,ibm ICqg~nCe !Ultil Rquittd :n~ h« of fS~J iJ COl'tlji _Cl:ed.

'~I=r-~~~

i!1l 1Mb!.

S~~llJl upri,lbii ~. I. linl ~I i!:!S _laM" 'r:tmm ~Q' IWtiIla ~at;bti~

Killql fed. i:Q '1l«I.1Et ..nbftDof- 0., blld:· l:iJld&li1: IUd ,~ g III em-.

17

'C:b.d ywr M'yKl'Hdule mdI dc.ter.mm;e th.c tlmc~l, '~'oJ;mieJU: fnl'YGIl W, do ~ ISGmsu II dmW4 "a lh umc dm!: qdl ,Ib),.

Htn! IHI lOme 1lIi;PSte4 tim;es~ -befare II -ilaklDt.

, ....... lam momm,1 or ail'terniHi • at )'0lIf pla~ or emplo~1;j ,~ :~ [!'eplu 'Ii\~c !.iomd [pQiod,:,

-JDi ~ il!¥Piq jll5tbUDR )'D1li Jiet!t<e.

R.e;JilRlli- o[ the lime ¥OU choose nART TOD'AY.

Mglmllm l&.lll 01' Pt~'O:D 1'IJ:roctP Qmi :II At:CIlJlI'dlng '~J;I A,1:e Jill }'_ or !mdell". at ~c:ast m da)1 ,lit eaCb Imt

10·n ynn. aI.' ~wt 1 ,days at e c:b lavd

30·],51 y,em, ~, t~1.Ist ,4, dQl~1 !It cncl], '~tve'~

40049 yan. at ~wt "/' dAft, at each k~!:~

SO-59 )'e1LI'J. ; t les:~ a dayS" ,~t each l~rCl

6:0 yu,n and O"'~~ at, le~ UI days a~, ach k\'C.l

'(If YQlI, 'rR] lliIor ~ 'm' i")'OIl, :are l.I1Id:ulY'bi ,CMM 11 IID!J

Ume. _ up mid :Ilow dOWD,YOttr rate ,ot pro. • :n.'lhis :i3,

:~u1U'ly IQplil;B'b1c ~o '!h~: oId~ "i>!!ll poll,) -

A iNote lof Caution

f: ... cn IT you ~~l ,tlllh~ Ui ~1iH1 .1 '" iligh, l~,ve:l lind :m-og~, I!~, oj!. b»ter :ra1C m4D l:!]dic:a.led-DON""T'DOWT---S1laJil. ,'t [a bottom of cWin 1 aad \l,'Ott~ up from ~I:¥C~ t~ IC\!~~ !Ill fecomme:nliterll.

Foi' Ih~t f,1:li1.lBs fil'oml SIEJ:X '.:be c";CIJCI.:5c'S mu~t he ,d:alle r~gulaJ',ty.

ReID,~mber. i1 1m.:)!' take ~'.QU 6, II. 10 mDnilt!l, or QlQre of diily e:!lUCi es Co 'IJlain me ~cvel f~omneDd~d for ~'ou. hut once }lQU have , ltain~ ~I., ollly '3, pitlioi!i of pen:ille ~!; wcclJ: wm m!l.inj~il.m ~ levd of ~1 III ~p;:IJ::i'l:y •

:~iI' far W'llfreawt'l (iUnml. di~) )'011 ~,tOJI doiI'i~ sax ii'eBl!b:rl'~ o;nd )'O~ wish. tD bctlnlsni~ tiD' lJ61 rl.lemru:iicn_~c a:l the J'evc1 t't!u bad lItl:aintd IU;cvio1JS1y.

n'" d~l'I" bacl scver:al Jevc1s--!Il1itil'YOI[I ilnd I~J!I~ yOu e:m d~ 'wim.1!I1IJ~, undue .s.l:ram. A'I'l.cii ii, ~fiod of ~llacthrilY of ,longer tha-II. I>W{) mORlnll. or (1'111'11 Imonu' if ~U!ied by nInes5\, i~ is, r.eco:m.mmde.m lh:rt you Istout II~ ,Ii, Cihllrl I.

MA~, SOX A HABIT

·- . -

I -. __

l(OW 11Jl'ROGl<fr!,

. I ,. _. ~.. _ . I _ _ .. _ _..'. I

'l'O,QW1$ "'" ~ &. i6

/

~..r,.

I ':-CHAIlI:1' 3

1,*·

i, PiltOOIUSS A'!i,

IN ~TS H:'2

CtilMT ~

.RDG R~:S ~ 1U'!I"O U GIIiiI ALI~, ""~~~~i._~_~5'ffii:!::!,1E!:!::~.s~, 'OF' THIS, ,QiA_1ftII lOOIE ,MOVIIN:c;, UIP 110 'C!f!UT' :2

• iii II 1.11 I I!. Clfl'~lin' IIII1IIGi Ull[

lIERCISI: 'I~=
lilr'~"
1 ,J " 41 5 , .....
H III 'II n nl III H n
~ 1m -- I-~
" 1'1111 n n lUI II· u
f---,
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~ I ,IH ., I.
1:+ II 'II II
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I- n ,111 n l' 1M II III
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1.!"uel
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, "HI,SID,U'E CITEIG,DR, GRDU~PS:

P'.e. '1 MAlNTAlfNS, ID p~c. 2 ,MA/INfAlN5 C IP.ic:. 3, MAlNTrAlNS, B 1P.,c, 4 MAOOAlNi A.

20

DlAAT'l

IEXIE,lilC,I SE 1

••• r &;; '.,. ne:.... -. h... - ".=;, EXlElRCfSE 3

,

.111- e- ,

PH:IIJC,IIL, nPlCIIT IAnNI) SalLE CiILUlT :z "_,,

:i p~ utridc" im.t: ~Il. ~"Irmdl! flooram'tf :p.rea ~) !!IlIee ~ If~ ~pwud md bxhutl I::Ierul

~ hu lti'lflb_t.

:Ii BRi: IPlI. f_eef &' ;I!~ .1Jm1l! iU '1iCIA,

-"Sit '1(1i!~i 11.(1 ,..t!~ '-siltkm. itSjI rea oil tRoor· eftD if .& -ill ~ 00 ,~ .-em IUl.d:g ., ,cOir.

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'"tRUIIII p;HnIIIQiUE l'I1EIQORr IBRO'U.PI P.c, s MAINli:An'4S,ID~

'P.e.!IS MNNI"INS C-

p.e 7 MA'INJAlNS .'-

IPJc;. 8, MAINTAI~NS ,",-

,IIGE, GROU,:I

51)-.6O'U5. MAINliAf S, C+ AS=4' Vis" ,MA!(NTA'INS A+

:21

3 f'nmt 1iJiP1. palm IillueCI !!l'Iikr milhill.

~ 'beadl, '1bwi'dlms.lii'i'd bmb lep.

-,K.cep ,kII I~ both 1'11il,llll, Img cleu the ~

• FIOPt IbiD.. hlm!bi Illld:m" (be Ihmdd(:j:. plb:li ft'Il an Imr.

~ DmI, ~ lift, 1xJd)r ,iI:b ,~!!I" ~s MId '00ft OD (be ~lXJr. BadC,~

.....CJICilI mJm tndJ floor b e.m ~~ lfiMementdu::!r IimU hll,'oI'Ci rDKn ld)!' ~tcIUIed.

," smllOlWi'J .......... (OOl!linJ: It llr,p

_h l.ime IdllOO'I tC!lJ~lmInll«~ J!.ift r~!;t I!JI]nl1l,~jlll~t!I)I' , 1m:t1LM 'IIJII JlllM). A'FI.CZ C'R1]i' 'n steps. ,''0 I'll ,··ptfid~1 i!!1D"I"~ RcfX ~ &JIb 'seq~ IllIW fi!~llIiRd 111118- 'ber of ~. is Wl'Illltiwll.

A ..... ~eet m~c ar.nu:.

.. iiUk. -. - ,

Jump 'Lo feu atndo Wldi ,UmJ, IiWii.lll,'1;nJ :&idt'MIYs ~:o !il,tjhll)!, Il'b~~c ~lIldcf ,lu:i.,ht-rcl,gj';Q. kI mrtiQ; pl:lpdio:n.

,Kttp .. 1mI lliul.i&hL

C'HI.tRT 2

IEXIERCUiiE 1

EXElllcrS,E :2

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IU(IERC.l.SE 5

III HUI elL ICI!l'l!t111l'1' IAlJ1MG InlE

I '~ 12

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,P,.t. '111 MAINTAINS B+

IGE IGRO II P.S

'(h~,~, 'fRS. MAI'NIA!IN5 e 3$-.319 ns., IMAINT.MMS I,

FUIIiI DIEW

AGE4W9' MAlNJAfNS I .GE 4H~, MAlNTrAIHS, A+

au.:IH' J~,

I Pl!I:t! ~C;. umI ~ _;'I'om:h iIlmT' 6," ,1nIUI.de len. f~.

IIP.Jn, ~I.~, fee~lndl pre:u tm.cC mWi til" OIIldde 'riShl, f~ bend bac:kwud g fiii u poaitfJe. fe~~. ;re~ ~ecti g, d(tf hIilf die, ~ of ,~u.

-Lc.P ,....raIH lilt iIll

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31, F.rMlt, l'_,lwidl _ ~ hbiDd Die lad.

......J:oift ~. ~ ,dMId UId tKI :lui, lUi hid! .. ~.

~p .. IIHiahl. Ilnd. n.i.Ja, .. ..: .. ~' bilih 00I\:I. 'COIQP1tM1Y ,oil

~. .

,4, f:root bini. '!willi ,.,nd!::ir ~ Ib.!m~. rPUlIIlI ltI"i CI(I:I 'Ik!ooir.

,~'J.i"-ou.el!I e'bin w III"," ID lm:nl: ,af h~h f~ la, n.aar 'bddndl bAndl, bl;fOR'~, '1:0, up~ .-

-Thne Uti I:brt~ ,dClInllc 1lI~ mil;iltits, otl.n,. "orekudl. 1!.!'mI! IIHiKlL~ DO' NOT do . - un. clHlllllll:OWll mO'ilmmeiit,

5: 5~ nm-(~unt ill Ili~' Clc:b dme left ClHlf. t~~hCI Igqr--

:Wt fait IPPJOJUma:L$ '. indio rut DMrl~. ~r ,evm'J ,~: !~Pl 11'0 III "bgblrinl i~". bpeat IlI:ii'!:, ~ce Ili[nlil R![uired ,m!!l:II\'lin of' -!qi:J' ,il ~plil~d.

101'" ........ F_ I~'. 1lm!h. 0J!l! :b..~ ~ I:!cc.t to, iiI

QII heels. _. -- -- - - -

~tm..:~"UJlriPI ~ • inI ~ !:Ill' _!IlOOl'. I'dliID 10 IWtigI

~'cachtmz

K.eQ, 1m: m !lOIIWt! wilh .. lbx-'!he -~ .~pdIbt and 1Iml: - , ... t ;IID lima.

AI ""_ I '\11 M M. VI\,

.,.1

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IEIIE'RC 1156 2:

,~ ~

IE:X IR,CIISIE: 31

I.-II .. -10 ...... 1_ .... -- .. _--.;,1". ~



,
~ 'I
IEIEll.I'E ill 1=
... ,111 III!
II ,2 I f '51 ~ ....
II ft II U 4111 i III/
I- - 'g II-=- ~ I---
I II '0 ~p liS " 'II
I- n II ,II III at J II
:..--
1+ :111 :1' n 'M UII 1t: 91
,
'I ,21 In g II :11.1 Jf H
1- IIi :11 ., II I3IS, fl II
f...-=
I~+ 'H, 11 ,14 /111 ,115, lj, 21
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til II i-
I- HI 11 115, q 111
-- ,
-
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u •• .. II.S 11 ~,
a :M II,
f--- - lI-
II~ l-4 11 .fir 1:1 311 JJ 'II
IlIit.an I 1 , 1 II
liII"ltlI'l
lUll J I 1' .. UIIQUE ClnCOII"! IGlOO',' IP.rC. 12 MIo'IHiJ'AJNiS 1:1-

P .• c. 131 MAINTAINS, c:+

,'.c 14 MAlNli,l!\ttoiS A+

IO,E GROUP

30-3', VIS., MAINTAINS ,e ~ iS~29 'YRs. ,MA'INl'AINS A+

fLY.M'G'II.I.'

AGE 35-;3,9',MJd:NTAIN5'e,AGE! ,3 ... 34 M.A1H1~S B-

afAlt'iF4 ....

1 Feet uirilile:, ~, IJpw,1ifii

'loud! iIl~r ,o:m'lcJc !.eft ~~ he~weell :~CCl.l;!rejS ,11'11« Uim out. ,~ ~ .1001., ,(iRJ~ hena bad· warb Q flil' ,p po -!be. «ve:,. d'[~l:cdQ!! jjh~r b.I1li [b~ number ,of ~dl:lii1bii.

......,g_ ,leu ~. nm~ 11b!Wt:. ,bead! ~d mab IIi11 che'l~ I~ 'b~rdI pd nwgJ, ,~ ~

::1, Bl* 'ty:in:&., leu ~ Ii_ ' 11,QJ~!ber:, UDd SilEaiII:u. Merb@d.

~, ~ lind mum the Il~ ~I Ole mm, IIId, 'ItIII 1tRi&1l._iL, LJje dt.u to lIoo.t 'f~ I.1Ddir olib' if 11l~~.

~ UiIl!l!I, In. ~ W'i.IIl! die IIi&:i af diD held ~. ItI.1e, ~L --

,3 FmntlriDl:. 1mIds m-dl HmI ~-&idGiftf"

,-l!.iD '-d,.~{iI; &rmJ. .dIeIII I.Dd botb _ '1.'I:1lijlI ,g, ~

~, Ice lWiafu."d:!, ehaI: .oj 'Ixd, laIlfjJuJ 'mP~¥ gft' ft®lr.

" .Fwnl I~ palms of Iilru&fW ft ftggr.&pptMlml.llelr .~ :f0Ql: rfl-Qm 'W'J ,~, 'to ·sid~ 0'1' ~ ~~D mDJ tp IIhbo4t,. ~ PId t~ 'Due :r-Pt:' NCb '~~I~lcn'

I: _~ IU-.(~ount '. IIleD' egh limo ~I_dt ~OO~ r .uthcs :aroo,...:.. lin Inu~~s ow .. I!'qh).

'BYiCI]!' 13 ~ d\olO .~

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-ll~ 'rg, u;prlJm, ~WJ_gIt.J~' '1ll'mIj m-¥UH jpO~tkm of' ..... ~ '~jj '~I: IlIORUIm tQIb .I\d rooc, flm!f&lld.

-T_b finlF .. dp[I til' ~ IIIlIR ~ dar:lkior. ~ ·biIdt ~rlilhi -'ad ~tl,t-IO

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CHART 4

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iXlElRCl1 SE '2

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IE ,X IE"I,e II S IE ,3

II'

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IPJiI'I'ICn ClflC'" 1110'111, IIIILE: 1 lIIiIIi ..

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1- D II 10 III ,In '11:111

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1+ 2:4, 11 iii II 1111 li:6

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l li- It III HI II< IIUII 1:.
1!lIMItI :J " ~ 'I II
11Ii'IIP_'
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IP.'ClS MNNI,I\INS D+ P'.C.~6 MA!lNJAINS C+

AGE UROUpl

- -

18-25 MAINTA:INS C

- - -

nriiOI I~REW'

AGE 25-29' MNNJI{INS 11)+ IUlfDH 25 MAltrtTrAINS B+

1:,11

s.·

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I
1+ II H U g 01 ii'~ '.1
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I I- II R :u 311 ,. 5:H
11+ II, 41 n II ,5111 '5': 11
I I- u, II n WI 5: 'III
11- 'II la ,IS H SIS li':!U
-
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D+ 1141 n •• 'Zl In 51:41
III .t, • III IIJ ,III 151 till,
I -
11- a :11, • DI (H' 1:1"
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'IN,,·., 'I 1 II,
jJ1 LII '~HIYSlCA!L CA,PAcmiS IfilI1iItIS CHA'R ARE USU:w. Y faUN£) eN.' IN' CHWdPlON ,AIHLETES.

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EXERIC~,S,E 1



£ ••• 7 ElbI,

"-.7,

IE'XERCISIE :1

IEIElle ~SIE' 4

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Physique CI- ssif.cat'on

To 'lind yOUr plfytique' 'Q1:esm7 fer' the purpmc of U1b, II*~ PRlpll:IIlme. thc diad. ,~pPMile should k 'I.llIed. 1b:iI dpn, W,g dmr,Md b"y fbc· ~t ,DfNltiow, Hcdlh lUll! W~'a1'C gill w,e illSi!1I m;~d7 m. ~ ,1k.'oI'clo,Pl!D4D.t, ,of dle m:xplU!l.

To detU:mlnti ~' pllry.siQ:tLe ~"'ICIQfY'i fim find ,oar w~jllrt !lB. ,poWld.l 0111 d'le ICIlc in rtshL ;M_t_ of the ,;hut .,lImw I: 'bMWmr.aI 1m)! ~ ~he ehan oppoili1c lh;l;t gumbcr. Now tliDdyOl!J' hdtlbt ,m riIlda, lOB the Kale in ~;I'wcriDrriJ:! 'and dra.'.r ;1\ peJpCmfiwlar' ,line: lmm iUll'J fPO:iil~to mtl:~ yoW' :lhst, Hne. J'o:u.t' pftYIIq.lD ca'tcpW iI die Dumber in '&he: b~k ,~_.I'ol:::ntD Eh~ pmn,1 01 mtcneeUcm.. For uam,pl' I., bo.r S6 Iinc&a hil Milblnl "!I ;poWilis ]wi I. ph~ mc:PQI' I(PC) of 10. The' ,c;:,ban 1150 sbowl lWnUl lbe 'oE .,t_ky bW14 _\her thlIt matiwn W" l!il.1ur;liio'Welltr.lir 1M ~ of'Ihc:, 5B,X pie w PC, ,~ cm:Ii, ,is 'md.

Here are a few tips,:

~Dl ),OU ii;UiI:, dd:c!!l ~e &:s'L dC!i~fl! ,ta! ~1d" I, day: IlliIcn dcf'cd dI sucb ,d't--s.iR! a.5i they~" 'Ihb, ClIe'_fChc 'PfQSmPm plcllty 'of bitc!~ the IOjlSU ]!'aU d'Q h th-el ~ 'I: ,,0'11, win ~~~ H.

h you ,mB)rrCll!! w'eH ~Rto the pJosram you, may find outaln ,k'll',ds .... m.ost iimpoilsible' 'k)eOm;Il~U ~ '~I, mm-utb-'WQtk hud at tOt I~vcll--it,ma¥ bbsODl.c !hYll Cf !:!VCJ, 'weeu-1hm luddJrnly fOU wiD find, NI.lBt1t ~aillnB idiea.d!l!l!aln,

CWn~, the ~I.ep, m ce-n:;ise S 'lRlll 'be diiDl'CulL Y;ou 'li'i!!. knelKI'Wlt 'i"C~ 'eIi.3l1y' at tIm.ct. If 'fOU. b~""c Uib; problitm:. ,hl9"ill i an e~ 'w.J' to O\'l';L1comc it. Di~ IIltc tMaJ number of ,-~ps ftq!d_~d "V' 1!1ud n'Cltl dl~ lIn:;wa'-pl_li~ ~ row ~f IbtuJ!O!iIll. cOITC:S:PQnding ,ill IIIwn~ UJ 'this us,weir. en ,Iii, lUi!ldJ liable m" cbair. N(iYi" count. ,((If yam 5'm '15 I!tl;p~O your ten, r,ClqLliIRd movcmen~mow:: fhe! 6nt bu,Uo:n. Repcf1(. u:otil IU the, !bg:ttOIlil bWlI,elticm l\lI:Dlo'vc~. fulhhi.D1I ~p with :1iD, ]en ovet' 'ste-ps.

for dj,vcrsit)'" ~a5'illllldly I} ~,e:fcilc ffo.m dte p:rcviom chan

m[llll' 'be ~ld:'51i[u~t. .

I Hti+t I j H 't-4-h llfl!1i

I~M BUlLA "",n

S III. L

na:.:n ~ LiRMi

1, T!!I...., ~~LJl._

~ ~IiiIJ ........ A.i!

~lIlr._ ...... ~!!!!!!!M!o

"I~

L=~~~~ __ ~~~

-

i
i
~ it: . rI II IH!IDIjiT ~~ 1~il:ilU

fe,1r ,ur,pMes, ,of :5 BX thiis chart is for' 'Clg,ltJl IIIftd~ 1,8 2!:!!:! .

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