Professional Documents
Culture Documents
by
James Smith
Cover Photo: It has nothing to do with this book other than it is the beach near my
home in Joo Pessoa, Brazil. Beautiful, isnt it?
To Print: If you want to make a double-sided print copy, it is very easy on any printer.
Simply select print, and then from the print window, select Odd Pages only. When they
are all printed, turn the paper over (keeping the leading edge the same) and put it back in
the printer. Then print Even Pages only.
ii
Table of Contents
Why Fit? Why Free?...................................................................................................................................... i
Study Finds Exercise Helps Heart Patients...................................................................................................i
What This Book is About................................................................................................................................ i
About Fitness...................................................................................................................................................1
What About My Age?.................................................................................................................................. 1
No More Excuses.........................................................................................................................................2
What About My Weight?............................................................................................................................. 2
The Cruel Truth About Fat...........................................................................................................................2
Diets Do Not Work..........................................................................................................................................3
Many Dieters 'Finish Up Heavier' *..............................................................................................................3
Exercise Alone Does Not Work!.....................................................................................................................5
So What Can I Do?........................................................................................................................................ 6
But I Get Hungry!........................................................................................................................................ 7
Vitamins and Supplements ..........................................................................................................................7
Research On Negative Supplement Effects................................................................................................. 8
Other Health Tips........................................................................................................................................... 8
Alcohol.........................................................................................................................................................8
Drugs............................................................................................................................................................9
Other Food Baddies..................................................................................................................................... 9
Other Things to Avoid.................................................................................................................................... 9
Microwave Safe?....................................................................................................................................... 10
What Kind of Exercise?............................................................................................................................... 10
How Much Is Needed?...............................................................................................................................11
But I Have.*........................................................................................................................................... 13
The Program................................................................................................................................................. 13
How to Walk.............................................................................................................................................. 14
But My Legs Hurt...................................................................................................................................... 14
Why Does This Work?............................................................................................................................... 14
Breathing....................................................................................................................................................14
I Cant Do That Much................................................................................................................................15
What Equipment Do I Need?.....................................................................................................................15
If You Want More..................................................................................................................................... 17
Strength Exercises......................................................................................................................................17
How Muscles Work....................................................................................................................................18
Building Muscle Doesn't Require Lifting Heavy Weights.........................................................................18
Wont I Become Muscle Bound?........................................................................................................... 19
Wont Those Muscles Turn To Fat If I Stop?.............................................................................................20
How to Exercise.........................................................................................................................................20
How Many Sets Should I Do?................................................................................................................... 20
How Many Repetitions Should I Do?........................................................................................................20
Breathing for Power...................................................................................................................................20
Dont Strain Yourself................................................................................................................................. 21
Forever
iii
The Push-Up..................................................................................................................................................21
The Sit-Up......................................................................................................................................................22
The Squat.......................................................................................................................................................24
Jumping Jacks...............................................................................................................................................25
Face Lifts for Free.........................................................................................................................................26
The Neck Bracer........................................................................................................................................ 26
Lips and Cheeks.........................................................................................................................................26
Stretching.......................................................................................................................................................27
Other Benefits of Stretching...................................................................................................................... 27
But Im Not Double-Jointed...................................................................................................................... 27
Hamstrings and Calves.............................................................................................................................. 28
Inner Thighs............................................................................................................................................... 28
Shoulders....................................................................................................................................................29
Neck........................................................................................................................................................... 29
Torture That Towel ...................................................................................................................................... 30
Other Possibilities......................................................................................................................................... 30
Should I Join A Health Club?.....................................................................................................................32
Endurance Improvement............................................................................................................................32
What About A Martial Arts Program?........................................................................................................33
What About a Home Gym?........................................................................................................................33
In Conclusion............................................................................................................................................ 34
APPENDIX.......................................................................................................... A-1
iv
About Fitness
Unless you are an athlete or a confirmed fitness fanatic, what you need to keep your body
functioning well is very simple. About 20 minutes of simple cardiovascular exercise a
day will be enough. This means you need to get your heart and respiration rates above
normal and keep them there for that long. The more fit you become, the higher you can
raise these levels, and the harder you can exercise to get them there. More than 20
minutes really isnt needed. Why is this enough? Because, when you raise your
metabolism rate with exercise, it tends to stay at an elevated level for up to 40 minutes
after the exercise. Youll continue to burn calories at that higher rate. Thats good!
How hard should this be? Not very hard. As a general guideline, you should be able to
carry on a conversation as you exercise without gulping for air every sentence. Naturally,
as you become more conditioned, these levels will rise until your fitness would leave
many people gasping in the gutter.
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Page 1
No More Excuses
Here, you will find methods of becoming and staying as fit as you choose. It doesnt
require any huge physical effort or any money at all. You can become more slim, fit, and
healthy. All it requires is that you get started, now. Not next week or next month, now.
Not after the holidays, your birthday, or any other procrastination.
Finding excuses not to do anything is easy. I dont feel like it right now, Ill do it later.
I have to do n now, Ill work out later. Im too tired, this afternoon will be better.
You can always find an argument for not doing anything. The harder you argue for
your limitations, the more limitations you will have. Do it NOW!
What are the benefits of waiting? How much better will you be if you dont start?
Because there is nothing difficult about any of this, there is no conceivable excuse not to
do it unless you simply dont want to get better. If this is the case; again, please give this
book to someone smarter than you are.
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One of the unfortunate facts about fat is that we tend to put it on in certain areas first.
But when we take it off, it comes off more or less evenly over the entire body. Thats
why it seems to be first on, last off. Thats also why spot reducing is a fraud.
If you consume fewer calories than you use, your body is again programmed to make up
the difference by converting your fats to fuel and burning that. You can see that this is
not complicated. Eat less, move more, and everything gets better. Eat more, move less,
you die sooner and need a larger coffin. That may sound harsh, but would you rather
have facts or fantasies? Very few people have glandular problems other than salivary
glands. If someone has a true medical condition making them overweight, they should be
under close medical care in the first place.
Speaking of that, the usual disclaimers apply here about starting any exercise program.
Consult a physician to be certain you have no heart or other condition that would prevent
you from performing mild exercise for 20 minutes a day. Because many people are put
on similar programs after heart attacks and strokes; very few will not be able to do this.
In fact, the main reason for not doing anything is many people simply dont care enough
to be bothered. Excuses are easier than effort.
of 31 previous studies, by
of California, said within
to two-thirds put more
they had lost.
Dr Ian
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Page 3
weight would have been pretty much the same, and their bodies would
not suffer the wear and tear of losing weight and gaining it all back.
And she added some diet studies relied on participants to
report their weight rather than having it measured by an
impartial source while others had low follow-up rates which
made their results unrepresentative.
Diets
She said this might make diets seem more effective than they
really were as those who gained weight might be less likely to
take part in the follow-ups.
In one study, 50% of dieters weighed more than 4.99kg (11 lbs)
over their starting weight five years after the diet.
The study did not name any diets in particular, but looked at
a broad spectrum of approaches.
Professor Mann said in her opinion eating in moderation was a
good idea for everybody as was regular exercise.
Dr Ian Campbell, medical director of Weight Concern, said too
many people approached dieting as a short-term measure.
Keeping weight off is a life-long challenge. It is just like
heart disease or mental health problems, if you stop taking
your medicine you can get worse.
People who are overweight often don't have a balanced
lifestyle and after losing weight too many stop keeping active
or eating healthily.
* http://news.bbc.co.uk/2/hi/health/6540493.stm 10 Apr
2007
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* www.upi.com/Consumer_Health_Daily/Briefing/2007/05/11/
Make no exceptions to this. No, Its the holidays or just this once. People that urge
you to eat extra food are not helping. A polite but firm, No thank you, is all that is
needed. If someone is so rude as to actually place food on your plate without your
permission, you are entitled to throw it on the floor. In their face is justified, but that
could result in assault charges.
Taking this approach means you can eat some of everything you like. This doesnt mean
that you should exist on steaks and cakes. A rational, healthy diet includes fresh fruits
and vegetables in a greater proportion than meats. The human body has a digestive
system more like that of the omnivorous pig than that of the great apes or other members
of the primate family. None of these are strict vegetarians in any case. It is a fact that
they do not eat very much meat because they are not equipped to get it. Humans evolved
in much the same manner but have been more successful as hunters. Even so, most
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people did not eat as much meat, especially red meat, as the average person does today.
Fish and poultry were a much more common item because they were easier to obtain. If
you had to catch and kill your own food, would you rather tackle a cow or a carp?
Vegetarians often do very well but they are careful to include proper items in their diet to
ensure that they receive all the nutrition they need. This obviously works for some but
requires more thought, effort, and trouble than most people want to expend. Nor do most
care to give up a nice steak or pork chop now and then. You dont have to do that; just
dont make them the center of every meal. Far less self-discipline is required to think I
wont eat this right now, than to decide, Ill never eat this again. It also makes the
steak that much better when you do have one, even if it is a small one.
This has been said in many diet plans, but it is very important and worth repeating here.
You are eating less, eat more slowly, take smaller bites, chew thoroughly, and enjoy what
you eat. Isnt that better than living on grapefruit the rest of your life? Be happy, eat
well, and love it. Most people can live with that, you can too.
Cut back on sugars. Diet sodas are really very good and, after you drink them for a short
time; sugared drinks do not taste right. Similarly, diabetic (non- or low-sugared) foods
are nearly indistinguishable from other cakes, candies, and desserts. Remember, refined
sugar is simply empty calories that do your body no good at all. Forget about the quick
energy hype. Your body cannot use refined sugar but must convert it to natural sugars.
It first must become fat. Is this what you want?
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Alcohol
A single drink will not do serious harm to you. If you have the body mass to handle it,
not even two drinks. More than that, you are not savoring the drink but only drinking to
get a buzz on. If you have so much intelligence that you can afford to give a lot of it
away, maybe this will be fine for you. If you think you have to be drunk to have a good
time, you need to learn a few things about enjoying yourself. You also care very little
about your body or what happens to you. I was drunk and didnt know what I was
doing is not an excuse; it is an admission of guilt.
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Drugs
Why do you think its called dope; because it makes you smarter, faster, and stronger?
If you look at the wealthy, famous, and powerful people that have destroyed their lives
with drugs, what makes you think you can do better? Like tobacco, how can anyone be
induced to try it even once? For certain, anyone that does try to get you to take drugs is
not your friend and does not have your welfare in mind. No recreational drug will
contribute one bit to your health. Its true that some will eventually make you thin
because you are too high to eat. The concentration camp look isnt really attractive or
healthy. People that do drugs are not cool or chic. Theyre dopes. Dont join them.
In fact, you really dont need commercial deodorants at all. A piece of damp bar soap or
a dab of liquid soap rubbed over your armpits after your shower works at least as well as
any commercial product I have ever used. Not only is it unlikely to contain any harmful
chemicals, it is a lot cheaper, too.
At one time, tomatoes were thought to be poisonous. One theory is that, in earlier days,
most people ate from plates made of pewter. A component of pewter is lead. The acid in
tomatoes would leach the lead from the plates and people would consume the lead.
Perhaps they were astute enough to make a long-term connection between eating
tomatoes and developing symptoms of lead poisoning. This could be an apocryphal story
as the symptoms would take a long time to develop. As with smoking, few people can
make even a deadly connection if they dont die within minutes.
Fit For Free
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The point is that we should read the labels on all products and act accordingly. This is
especially true if it is anything we eat or put on our bodies. Another example is shampoo
containing coal-tar products. While these have proven effective against some scalp
disorders, they have also been shown to be dangerous with continued exposure*. In
California, these products are heavily regulated but they are available in many other
states and countries.
* As of January 2002, California requires OTC coal tar shampoos, lotions and creams that contain
more than 0.5% coal tar to be labeled with cancer warnings. Some companies have stopped
selling their products in California or replaced coal tar with another active ingredient. The U.S.
Food and Drug Administration (FDA) maintains that OTC products with coal tar concentrations
between 0.5% and 5% are safe and effective for psoriasis and that no scientific evidence
suggests that the coal tar in OTC products is carcinogenic.
Studies show some chemicals in coal tar may cause cancer, but only in very high concentrations,
such as in coal tar used in industrial paving. Anyone using tar regularly should be aware of the
signs of skin cancer and have a dermatologist recommend a skin cancer checkup schedule.
http://www.psoriasis.org/treatment/psoriasis/topicals/tar.php National Psoriasis
Foundation
As mentioned above, anything put on the skin can be absorbed into the body. One test
could be, Would I eat this? Never mind the taste; read the label. Would you eat it even
if it didnt taste terrible? This is not a plea to use and eat only natural products because,
for many, that just isnt practical. Try to eat mostly fresh foods and wash them carefully
to remove any surface pesticides or chemicals. In many areas, totally organic foods are
not common and tend to be more expensive, too.
Microwave Safe?
A common practice is to heat food in plastic microwave safe containers. What this
means is that the containers will not melt in the microwave. It does not mean that the
heat will not cause the plastic to outgas potentially harmful chemicals. Very recently, it
has been shown that these gases can include bisphenol-A, or BPA. This is a synthetic
compound commonly used in the manufacture of consumer plastics. It has been shown
that BPA may genetically reprogram the metabolism of mice. Prenatal exposure to BPA
can cause mice to grow abnormally obese after birth*. None of this is absolute proof that
this can affect people; but glass containers are much safer and easier to clean. Its your
body, your choice.
* http://www.ehponline.org/members/2005/7713/7713.html Environmental Health
Perspectives
problem with them is that they require more time, dedication, and determination than
most people can give them. Even with a high retention rate in both programs, perhaps
40% of new members disappeared after a few weeks or months.
What most people need is a program that is easy to follow, requires no special equipment,
not even clothes, no meetings or facilities to attend, and doesnt require changes in
lifestyle beyond the minimum. This is your lucky day. Thats exactly what youll find
here. Theres nothing to buy, no clothes, memberships, equipment, special food, nothing.
Is this something you can live with?
The finding could encourage those with sedentary lifestyles to take up exercise gradually, the
authors say.
This could be helpful as few people currently meet the minimum recommendations for
exercise, with many saying they do not have enough time.
Blood pressure drops
The study, led by researchers at Queen's University, Belfast, looked at 106 healthy but
sedentary civil servants aged between 40 and 61.
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The participants took part in a 12 week exercise program - some were assigned to do 30
minutes of brisk walking five days a week, others did it three days a week, and the rest did
not change their lifestyles.
In all, 93 people completed the study and their blood pressure, weight and hip
circumferences, and other indicators of fitness were all measured before and after the 12week program.
There were no changes in the non-walking group, but in both walking groups there was a
significant drop in blood pressure and waist and hip measurements.
This could reduce the risk of having a heart attack or stroke. All walkers also had improved
overall fitness.
Five days minimum
The authors said such changes were enough to make a
difference to an individual's risk of dying from cardiovascular
disease.
And they concluded: "The results may encourage people who
feel they do not have time to exercise on five days each week to
consider finding time to commit to a lower weekly target of
exercise."
Dr Mark Tully, lead author of the research at Queen's University,
Belfast said exercising five days a week should still be the goal,
as it had greater positive effects on blood pressure.
But he said: "To get to that goal the first hurdle could be to
exercise three days a week - it's a more achievable target to
build up from. "And people would still be getting benefits."
He said more research is needed to assess the long-term effects of these levels of exercise.
Ellen Mason, a cardiac nurse for the British Heart
Foundation, said the study was a reminder that blood
pressure could be reduced even through simple
activities, such as brisk walking.
She said: "As this study suggests, the best results can be achieved by exercising 30 minutes
a day, five times a week.
"Benefits can be had from exercising three times a week.
"Doing any physical activity is better than doing none."
And Ken Fox, professor of health and exercise sciences at the University of Bristol, said it
was "good news" that exercising three days a week had health benefits, but that exercising
five days would still be better.
He said: "The message is to exercise five times a week, so you're doing something most
days. It would be a mistake to change the recommendations from one study."
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But I Have.*
* (Insert real or imagined problem here)
There are very few disabilities that can prevent anyone from eating right and starting a
mild exercise program. Excuses are always easier than action, but they are just that
excuses for not doing what you know you should. If its raining, carry an umbrella. If
its cold, wear a coat. If its hot, go naked. (just kidding).
Many people will have to start very slowly and with an easier program. But where will
you be in six months or a year if you dont start? Still whining about your weight and
health? Start doing something for yourself. After all, if you dont deserve it, who does?
If you dont do it, who will?
The Program
Take a brisk 20-minute walk each day. When you walk, move right along and dont stop
any more than absolutely necessary. Because you wont be running or working really
hard, even a 30-second stop will break your aerobic exercise and allow your heart rate
and breathing to slow. What you want is to keep them at an elevated level for 20
minutes. How elevated? You should be able to carry on a conversation while walking
without panting for breath.
If you have to stop for lights or traffic, jog lightly or walk up and down while you wait.
As your fitness level increases, you might want to increase your speed until you are
breathing a little harder and deeper, but this is enough to start. You will find as you
continue this program that you can walk faster and still not be breathing very hard. This
means its working. Soon, you will wonder how you ever lived without this.
Something that you will probably notice is that progress is not a steady thing. You may
go a couple of weeks with no significant change. Then, there may be a sudden leap
forward, then slow or no improvement for a week or so; then another jump. This is
normal. Dont let it discourage you.
Should you walk longer as you improve? Not really. You can walk faster and maybe add
some hills into your route, but the 20-minute duration is all thats needed. Keep in mind
the goal is to raise your heart rate and breathing for the duration. If you have the time
and inclination, longer walks are good, but not really necessary.
Unless it is rather cool, when you finish, you should have worked up a light sweat. If you
are panting and exhausted, you should slow down a little. A quick lukewarm shower
after walking makes you feel invigorated and ready for work, play, or whatever. Cold
water could cause those warm muscles to tighten and cramp.
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How to Walk
You might think most adults would have mastered walking, but not always. Even young
people often walk in a hunched-over posture like very old, infirm people. This constricts
the heart and lungs; the very organs you want to improve.
Walk erect with your head up and your shoulders back. Imagine there is a string attached
to the center of your chest and someone is pulling you along with it. This not only gives
your heart and lungs room to work, it improves your body tone and is easier on your
back. If you have hip or knee problems, it can reduce the load on both.
Another benefit of this posture is that you do not look like a victim. People in selfdefense classes are taught to look alert and confident. Muggers like easy victims, not
someone that is obviously aware and alert. In addition, you have a better view of the
scenery around you. Stand tall, smile, and step out into a healthier life.
Breathing
Everyone has seen even professional athletes try to breathe hard by standing bent over
with their hands on their knees. This constricts the space their lungs have to work in; the
opposite of what they need. Stand up straight, perhaps with your hands on your hips to
give your lungs room. To get the most from every breath, inhale deeply and push your
stomach out to allow air to reach the bottom of your lungs where it isnt often seen. At
first, this may feel odd, but reassure your lungs that its only air and they will get used to
it and may even like it. With the lower lungs full, your chest will expand for more air.
Breathe deeply but not too fast. Your lungs need a little time to extract oxygen and
release carbon dioxide. Try not to rush them. This allows the maximum intake of
oxygen. If youre an athlete, it might demoralize your opponent because you dont look
tired while they may be gasping for air.
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Forever
Page 15
The university's Professor Rami Aboud said: "We have found that
neither pressure nor comfort are related to the cost of the shoes.
"It appears to be the perception of the customer that if you pay
more you are going to get a better product.
"Our study has showed that is not the case."
This is the basic program. Combined with rational eating, it will help most people
improve their fitness level, appearance, and attitude. Nothing more is required. If this is
enough for you, you may stop reading here. Otherwise, continue with the next page.
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Strength Exercises
Up until now, this has been about basic toning and aerobic exercise. Now, we want to
improve muscle strength and maybe even bulk. To understand how to most effectively
do this, you need to know a few things about how your muscles work and grow.
When you flex a muscle and cause it to contract, this is the positive movement. When it
relaxes and extends, this is the negative movement. Muscles are much stronger in the
negative motion than in the positive. If you were carrying an armload of logs for a
fireplace, someone could stack more wood in your arms than you could pick up. You
could still carry them and put them down. This is because the more powerful negative
motion is being used in both cases.
To give a muscle maximum exercise, it must work harder in the negative motion than in
the positive. One way to do this is to buy special (expensive) equipment that can vary the
resistance while moving in the negative direction. An easier, cheaper way is to make the
negative movement longer than the positive. Contract the muscle (positive motion) for
one or two seconds and relaxing it (negative motion) for two or four seconds.
This is why in our first example, the push-up, you should take twice as long to lower
yourself as to push back up. The same applies in the sit-up and most other exercises.
Yes, its true you will not be able to do as many repetitions this way but are you working
to have a number to brag about or to improve your body?
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How to Exercise
There is a right way to exercise to get the maximum benefit in the minimum time. If
someone has been doing very little or nothing, almost anything they do will be of benefit.
To do something is always better than doing nothing. Having said that, below are some
tips on how to get the most out of any exercise and do it without injuring yourself. This
is very important because, when you are injured, you cant do exercises or much of
anything else. These tips apply to all exercises, either calisthenics or weight training.
The Push-Up
There are many ways to do this favorite of drill instructors that an entire book could be
on just push-ups. Why not? There was a book on training your pet rock, one on pushups makes even more sense. But for now, well look at a couple of basic methods.
The most popular, and easiest, is the standard, palms flat on the floor, down and up
method. Even this is often performed incorrectly. Too many people do wiggles instead
of full-motion exercises. Their total movement is only a few inches. You can usually do
more repetitions this way, but were looking for results, not numbers.
Start with your back straight and your elbows locked. Lower yourself all the way to the
floor to the count of two or three. Push up quickly until your elbows are straight. Keep
your back straight and imagine someone is lifting you by your belt. Without pausing,
slowly lower yourself again. Repeat until you cannot lower without collapsing like the
young woman mentioned earlier. Remember; exhale on the up, or positive, motion.
If you are a woman, you may not do push-ups from your knees. That is sexist and
demeaning. We know youre just a poor, weak woman, you can do it this way and
pretend youre as good as a man. Nope, dont accept that. You may have to cheat a
little at first, but you can do it!
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Push-up Redeaux
This is performed the almost the same as the method outlined above. Instead of putting
your palms on the floor with your wrist bent, make fists and rest on the first two knuckles
of each hand. This is a martial arts push-up designed to strengthen the wrist and help
train students to keep their arm in the proper alignment for punching. That is, bone-end
to bone-end contact from the knuckles to the shoulder. You will find that this is much
more difficult, especially at first. Most people do these after they can do ten or fifteen of
the regular push-ups. For variety, turn your fists with the thumbs are to the inside instead
of to the front. This uses a slightly different muscle group.
The Sit-Up
This is the exercise most often performed incorrectly. Most people either have their feet
held down by a partner or hook them under a piece of furniture. These are not good
because they allow you to use your quadriceps, the big muscle in the front of your thighs,
to assist in the sit-up. Yes, this does make it easier, but again, were after fitness, not
numbers. The sit-up machines you see advertised on TV are another way of making the
exercise easier by doing it improperly. Dont waste your money on these.
Another thing too many people do is lace their fingers behind their neck. This has two
bad features. It permits you to use your arms and latisimus dorsai muscles to assist in the
sit-up. It also can strain the neck and back. What we want is to isolate the abdominais
rectus muscles so they do almost all of the work. Fortunately, this is easy to do with
some minor changes in technique.
Note: One thing sit ups will not do is to reduce your waist size very much. If you have sagging
muscles, you will see improvement from firming them. For fat reduction, you must burn it off
with exercise and changes in how much and what you eat.
If you are doing these on a hard surface, you will probably want to use that folded towel
to pad the base of your spine where it contacts the floor.
Page 22
Remember our lesson about positive and negative muscle motion. Take twice as long to
lower as to sit up. Repeat until you cant do any more. What? You say you cant do
any? This is not unusual. People that can do 20 or 30 using the cheating techniques
sometimes cant do even one of these. The answer here is to cheat, too. Use one elbow
to help yourself up, then lower unassisted. The negative motion is the most important
anyway. Soon, you will be able to do both parts without cheating. Then you will make
rapid progress.
Note: If you do these soon after you do push ups, you will not be able to do as many. Properly
done, push ups use the abdominal muscles to help hold your body straight. Both exercises are
good for your back as the abdominal muscles also help to support your back.
As mentioned above, after you can do about 30 of these, add some weight. A couple of
pounds held against the chest under your arms will make an amazing difference. You can
also use an assistant to place a couple of fingertips on your shoulders and resist your
movement up and try to force you back on the way down. You will both be surprised at
how little force they have to exert to make it very difficult to do even one repetition. The
idea is to use just enough pressure to make it harder, not impossible.
Fitness Trivia: Tendons are tissues that attach muscle to bone. Ligaments are tissues that
connect bones to bones to hold joints together.
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The Squat
Some call these Deep Knee Bends. They are good for the legs, improving balance, and
even posture. But they can also damage the tendons around the knee if done badly.
Keep your back straight and only squat far enough that the knee is bent at about a 90
angle. More than that and you are only bouncing on the tendons and ligaments around
the knee. This is not really good for them and, no matter what your age, you will pay for
that sooner or later. Again, inhale on the way down and exhale on the way up.
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Jumping Jacks
These are not really a strength exercise but more of a lets get the blood pumping thing.
They can contribute to agility, coordination, and overall fitness if done regularly and long
enough to exercise the heart and lungs. Mostly, you will want to use them when you just
dont feel like going for your daily walk. You dont have to do 50 as my martial arts
students were instructed. Ten or twenty will get you up and moving and ready to take
that twenty-minute hike. But if you want to do a lot more for the aerobic benefits, thats
good, too.
If youre doing these, make it worth your effort and get some extra benefit from them.
They wont be any harder or take longer. They will just be a little more complex and
force you to think about what youre doing. Thats not a bad thing, is it?
Start standing up with your hands by your side. The first repetition, jump up and spread
your legs wide as you come down. At the same time, swing your arms over your head
until your hands cross. Jump a little again and bring your feet together and your hands to
your hips. Try to finish the arm and leg motions at the same time.
The when you next jump up, raise your arms only until they are straight out from your
shoulders. On the second part, instead of bringing your hands to your hips, bring them
back to your sides. Sound simple? You will be surprised at how much you have to think
about this. Some people find they need to watch themselves in a mirror at first. One of
the benefits of doing this is body awareness. This is good for anyone, but critical for
gymnasts, dancers, and martial artists. They need to be aware of where all parts of their
body are at all times without looking. You think this is easy? When most people learn to
dance, they are always watching their feet to make sure they are going where they should.
Experienced dancers have great body awareness and know where their feet are without
looking. Watch dancers and gymnasts performing. They never look at their body. They
dont have to.
Fit For Free
Forever
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Stretching
Before starting any stretching program, you should know a few things about muscles and
tendons and how they can be stretched.
They are a little like rubber in that, when stretched, they want to snap back to their
original length. But they are also a little like plastic in that, when heated, stretched, and
held that way for a while, they tend to stay stretched. This is not an exact analogy, but
its close enough for our purposes. It means that stretching a cold muscle not only wont
do much but can be counter-productive if you tear the muscle. Not that I would ever do
that, but I do know a guy who has!
Yes, you see runners and athletes stretching before running or a game. But what they are
really doing is what I call muscle pulls. This is just a way of letting them know, Were
about to do some serious stuff, loosen up and be ready. Thats a good idea and saves a
lot of injuries.
Serious stretching should be done when the muscles are thoroughly warmed and loose;
after exercise is best. To achieve maximum flexibility, my martial arts students would do
very hard stretching at the end of class when everything was relaxed and tired.
That level of stretching should only be performed with supervision and is beyond the
scope of this book. There are some effective ideas below. These all should be performed
slowly and only to the point where you can feel the muscle stretched, but not to the level
of extreme pain. Two or three repetitions held in the stretched position will be enough.
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Inner Thighs
This area and the hip joints are what enable dancers and
gymnasts to do the splits. Because these are some of the
largest muscles and tendons in the body, they are some
of the hardest to stretch. It is very important they are
properly warmed up before stretching. Fatty build up
around the hip joints can affect your flexibility.
One of the easier exercises for this area is to sit on the
floor with your legs spread as wide as you can get them and then try to touch your toes
with the opposite hand. Hold the extended position for the usual 20 to 30 seconds and
then go to the other side. Do two or three repetitions on each side. Dont forget to go
slowly in both directions.
Another method is to prop your leg on the back of a couch or heavy chair with the foot
horizontal. Keep that leg straight and slowly bend the opposite knee until you feel the
inner thigh tighten. Use another chair or stool to hold for balance. Falling while in this
position is very dangerous, not to mention painful.
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Shoulders
Start by crossing your hands behind your back. Hold one wrist with the opposite hand.
Pull so that your shoulders are forced back as far as they will go. Hold for 20 to 30
seconds and slowly release. Switch hands and repeat.
Next, hold each shoulder
with the opposite hand.
Pull forward as though you
were trying to make your
shoulders touch. Hold,
then release. Change your
arm position with the
opposite arm in on top,
then repeat.
Cross your arms behind
your back as at the start
and roll your shoulders
forward and down in
circles ten times. Reverse
the direction and roll them
forward and up ten times.
Make the circles as large
as you can.
Extend your arms out to
the sides and make very
large circles, bringing your
arms straight up over your
head and as far to the back as you can. Do ten times, then reverse the direction of the
circles and repeat. This should not be done very fast, keep your arms under control.
Wind milling your arms can cause you to tear a muscle or tendon. That will hurt, a lot.
You wont do it again after the first time.
Neck
This one is easy and feels good, too. With your body straight, roll your neck slowly in
one direction. Try to relax an allow it to go as far in all directions as possible. If your
ears touch your shoulders, you are either raising the shoulder of have a very flexible
neck. Do five or six time in one direction and then reverse the rotation of five or six
more. The popping and creaking sounds you hear are telling you that you needed this.
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For most of these, the towel is folded lengthwise. Twice is usually enough. Then it can
be used in different exercises as shown. The advantage of this is that its free and you are
using one part of your body to provide resistance for another. This works two sets of
antagonistic muscles at once. For example, in the biceps curl, you are also working the
triceps in the opposite arm. Thats very efficient, yes?
In all exercises and stretches, work slowly. Remember the principle of making the
negative motion at half speed to the positive. Provide enough resistance that you can do
about 15 to 20 repetitions, depending upon the body area you are working. Then change
sides and repeat. That is, if you are working the left biceps and the right triceps, change
arms and work the right biceps and left triceps.
There should be movement during these exercises. Yes, you can exactly balance one
muscle against the other until one is exhausted. Better development results from
movement so that the entire length of muscle fiber is used. In fact, the longer the
movement, the better. This is another reason why stretching is important. Longer
muscles are stronger muscles. Use a towel in good condition to avoid tearing it. If you
rip it anyway, maybe you are strong enough?
Other Possibilities
Some people will want to carry their fitness program well beyond what is covered in this
book. If you have the time, resources, (money) and dedication to do this, thats really
great for you. I think of it as for every hour you spend on personal conditioning, it adds a
day to your life. Furthermore, it will improve the quality of those days. Anyone can see
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the personal benefits of increased strength, stamina, and flexibility at any age. A healthy
heart and lungs will not protect you from being run over by a truck, but it might make
your recovery more likely. As mentioned before, fitness is a lifestyle, not a project. You
can take it as far as you choose.
Below is a chart of what I did in three weeks of February, 2011. Everything I did,
including things not shown on my chart, took less than an hour per day. The push-ups,
for example, take about a minute for 30 repetitions. I do them at odd times during the
day when I want a break from what else I may be doing. You will also notice that I take a
rest day sometimes. It depends upon what else I have to do on a given day. If I am too
busy with other activities, I may not walk or climb the stairs. The idea is not to obsess
about things, only to do what I can, but not to the expense of having some fun.
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Endurance Improvement
For further improvement in endurance, during your walk, start jogging part of the time.
Each week jog more and walk less. Eventually, you will be jogging the entire 20
minutes. At that point, you may decide to extend this from 20 minutes to a longer time.
Its your body, your life. Do what you want. If youre reading this far, you surely
appreciate the value of better fitness.
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Forever
Page 33
In Conclusion
Healthy living 'can add 14 years*
All social classes are at risk from an unhealthy lifestyle
Taking exercise, not drinking too much alcohol, eating enough fruit
and vegetables and not smoking can add up to 14 years to your life,
a study says.
Research involving 20,000 people over a decade found those who
failed on all criteria were four times more likely to have died than
those who succeeded.
The findings held true regardless of how overweight or poor they
were.
The Public Library of Science Medicine study suggests many could
increase their lifespan through simple changes.
The research was carried out by the University of Cambridge and the
Medical Research Council in the English county of Norfolk between
1993 and 2006.
Participants were aged between 45 and 79. They were socially mixed
although overwhelmingly white, and as far as they were aware at the
time, did not have cancer or any heart problems.
Taking off the years
A point was awarded for each of the following: not currently
smoking, consuming between one and 14 units of alcohol per week (the
equivalent of between half a glass and seven glasses of wine),
eating five servings of fruit and vegetables each day and not being
inactive.
It means a large proportion of the population really could feel
health benefits through moderate changes.
Professor Kay-Tee Khaw University of Cambridge
This last category was defined as either having a sedentary
occupation and taking half an hour of exercise a day, or simply
having a non-sedentary job like a nurse or plumber.
The team found that those with four points were significantly less
likely to have died over the period than those with none, they also
found that a 60-year-old person with a score of zero had the same
risk of dying as a 74-year-old with the full four points.
"We've know that individually, measures such as not smoking and
exercising can have an impact upon longevity, but this is the first
time we have looked at them altogether," said Professor Kay-Tee
Khaw, who led the research.
"And we also found that social class and BMI - body mass index really did not have a role to play.
"It means a large proportion of the population really could feel health benefits
through moderate changes."
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* http://news.bbc.co.uk/2/hi/health/7174665.stm
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"We should be promoting exercise for health reasons but weight is not realistically going
to benefit from exercise alone," he said.
"Exercise is not enough to reverse the epidemic.
"Dieting on the other hand does have an effect on energy intake and this is a more
realistic approach."
To illustrate the point he said that an hour of intensive exercise will only use up on
average 300 calories - the equivalent of 10 per cent of food consumption or a small
sandwich.
"Since the 1980s when the obesity epidemic really took off there has been any change in
energy expenditure.
"We may watch television at night but that has always been a time when we were
inactive. Before television there was sitting around reading or listening to the radio and
now there is looking at a computer.
"There may be differences in what we are doing but we use the same amount of energy."
From: http://www.telegraph.co.uk/health/healthnews/8006659/
And:
http://pagingdrgupta.blogs.cnn.com/2010/11/29/walking-may-slow-brain-decline/
Walking may slow brain decline
Three studies presented Monday at the Radiological Society of North Americas annual
meeting use imaging techniques to show how exercise can affect our bodies and brains.
Walking may slow cognitive decline in adults diagnosed with mild cognitive impairment
and Alzheimers disease, as well as benefiting brains of healthy adults.
In an ongoing 20-year study, participants are monitored for the distance they walk each
week, and their brain volume is measured using MRI, combined with mental function
testing, using the 30-question mini-mental state exam, which measures cognitive decline.
Researchers are following 426 people, which includes 299 healthy adults and 127 cognitively impaired adults, including 83 with mild cognitive impairment and 44 with
Alzheimers disease.
"Volume is a vital sign for the brain," according to lead study author Cyrus Raji, Ph.D.,
from the University of Pittsburgh in Pennsylvania, "When it decreases, that means brain
cells are dying. But when it remains higher, brain health is being maintained."
Participants walked between zero and 300 blocks per week. The researchers say greater
amounts of walking were associated with greater brain volumes, especially in the key
memory and learning areas of the brain. People with cognitive impairment needed to
walk at least five miles about 58 city blocks - per week to slow cognitive decline and
maintain brain volume. Healthy adults needed to walk about six miles per weekat least
72 city blocksto maintain brain volume and reduce their risk for mental decline.
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"Alzheimer's is a devastating illness, and unfortunately, walking is not a cure," Raji said,
in an RSNA press release, "But walking can improve your brain's resistance to the disease
and reduce memory loss over time." Alzheimers affects as many as 2.4 million to 5.1
million Americans, according to the National Institute on Aging.
Whats the best way to prevent osteoarthritisthe most common type of arthritis that
causes pain, swelling, reduced motion in the joints, and breaks down cartilage in the
joints? Participating in light exercise, as well as avoiding frequent knee-bending activities, may help protect people at risk for osteoarthritis from developing it.
University of California, San Francisco researchers recruited 132 study participants who
were at risk for knee osteoarthritis but were not yet experiencing symptoms. They also
enrolled 33 control subjects in the study. Participants were separated into groups based on
their responses to a quiz on physical activity and strength training. Exercise levels included sedentary, light exercisers, and moderate to strenuous exercisers. Strength training
groups included none, minimal and frequent. Participants were also asked about knee
bending activities they participated in, including walking up flights of stairs, lifting objects weighting more than 25 pounds, squatting, kneeling or deep knee bending.
Using MRI images, the researchers found that light exercisers had the healthiest knee cartilage of all exercise groups, and people with minimal strength training had healthier cartilage than those that did no strength training or frequent strength training. High-impact
exercise, such as running for more than one hour per day, several times a week, was associated with greater risk for developing osteoarthritis, according to lead study author Dr.
Thomas M. Link, M.D., of UCSF. Maintaining a healthy weight and avoiding high impact activities also reduce risk to knee damage, according to Link.
Participating in a two month ultra-long-distance running event may not be on your to
do list, the participants in one such race showed German researchers some important
physical effects of running that can be applied to marathon and even recreational runners.
Recruiting 44 runners participating in the nearly 2,800 mile TransEurope-FootRace in
2009, researchers spent two months collecting and analyzing MRI images, urine, blood
and biometric data.One key finding was that fat tissue was the first tissue affected by running and changes in visceral fat the dangerous type of fat thats tied to heart disease
occurred much earlier in the running process than previously thought. The greatest
amount of overall fat loss also occurred early in the process. What this means for beginning runners is, "When you just begin running, the effects of fat reduction are more pronounced than in athletes who have been running their whole life," according to Dr.
Uwe Schutz, of the University Hospital of Ulm in Germany.
Another finding was that some leg injuries are safe to run through without stopping,
such as intermuscular inflammation in the upper or lower legs. But injuries such as joint
inflammation, carry more risk of worsening. Schutz noted "The rule that 'if there is pain,
you should stop running' is not always correct."
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Appendix
The idea behind these tips is to help you control your exposure to potentially harmful
chemicals. Because, even with the bleach formula mentioned here, the actual amounts of
chemical are so small, the potential for harmful effects on you and your pets is very
slight. In the case of the bleach, it deteriorates so rapidly in sunlight and air that it is no
longer bleach after a few hours of exposure. The odor remains in almost undetectable
amounts and thats probably what the insects avoid.
Let's start with bar soap. You can buy all kinds at prices from economical to
astronomical. But think about what's in it. Despite what the manufacturers say, it's all
pretty much the same except for scent. Yes, some may have a very small amount of
special ingredients like face cream, rose scent, or germicides, but those are nothing that
you probably have already and at a much lower price than you pay to have the tiny
amount blended into a bar of soap.
Liquid soap is actually easier to use, not as messy, and can be cheaper if you know how
to make your own. It's easy, inexpensive and you can make it to suit your own tastes in
scent, contents, and bacterial action. Making your own can also help you control what
chemicals go on your body. Here's how.
Start with bar soap. I like to use something with the fewest
amount of additives. Use the little tag ends of a bar of soap
when they are too small to be easily handled in the shower.
You'll need a small plate, a food grater and a bottle with a
pump like any other liquid soap. I found a miniature grater
thats perfect.
Grate the soap onto the plate. Use the small part of the grater
because finer pieces have more surface area and will liquefy
better than large pieces.
Depending on the size of the container you'll be using, grate
enough to fill it about 1/3 full. Add water, scent if you like, or
even face cream. If you want anti-bacterial action, as I do, put
in a small amount of rubbing alcohol. It won't take much. Cap
the container, swirl it around to mix the ingredients, and let sit
overnight.
If it's too thick, you will have to add more water. Often, after a
day or too, it seems to thicken even more as the soap shreds
totally liquefy. If it's too thin, add more shredded soap. Voila!
You have liquid soap that you can use in the shower, for dishes,
and general cleaning. If you used those little ends of bar soap that you were going to
throw away, it has cost you almost nothing. When the little ends of soap are used up, buy
inexpensive bar soap and shred it. You'll find that your soap lasts longer this way
because you don't need as much of the liquid. Just a squirt into your palm will work
better than rubbing away cash with a bar soap.
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Shampoos
Ever wonder why its called Dandruff Shampoo? Maybe because it gives you dandruff
by excessively drying your scalp? That stimulates your body to produce more natural oil.
Dandruff is composed of dead skin cells and oil from your skin. The shampoo will
remove it, but youll just need more in a day or so because your body is still producing
too much oil. I had been bothered by dandruff since I was a teenager. I used even
prescription shampoos with coal tar and even zinc. The dandruff with flakes the size of a
fingernail always came back. Then I stopped using any shampoo at all. After a couple of
weeks, my body adjusted and voila! No more dandruff. I do scrub my head every day
with water and a stiff brush to remove the dead cells. If Ive been working on the car or
something to get extra dirty, I will use a little of the liquid soap I make but thats it. No
more chemicals, no more dandruff and I save a lot at the same time. Woo-hooo!
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