798
edits
Changes
Devising A Lifestyle That Includes Vigorous Activity (view source)
Revision as of 03:52, 27 April 2021
, 03:52, 27 April 2021no edit summary
= Lesson 97 - Devising A Lifestyle That Includes Vigorous Activity =
= Lesson 97 - Devising A Lifestyle That Includes Vigorous Activity =
== Introduction ==
== Introduction ==
“I’m too busy to eat.”
“I’m too busy to eat.”
Once you put daily exercise into your life, the rest is easy. The difficult part is to first devise a lifestyle that includes vigorous activity. That is what this lesson is all about—how to develop a lifestyle for yourself or for your clients that includes regular exercise and daily vigorous activity.
Once you put daily exercise into your life, the rest is easy. The difficult part is to first devise a lifestyle that includes vigorous activity. That is what this lesson is all about—how to develop a lifestyle for yourself or for your clients that includes regular exercise and daily vigorous activity.
=== What Is Vigorous Activity? ===
Almost everybody is active throughout the day. Performing our normal chores, doing our work and running errands, even simply sitting and reading requires a certain level of activity. Even in sleep, the body is still active, tossing and turning, using up to 60 calo- ries per hour in this reduced metabolism.
Almost everybody is active throughout the day. Performing our normal chores, doing our work and running errands, even simply sitting and reading requires a certain level of activity. Even in sleep, the body is still active, tossing and turning, using up to 60 calo- ries per hour in this reduced metabolism.
Vigorous activity is different from normal activity in that it makes our entire body work, strive, grow, and vibrate. It makes our breath quicken, our pulse race, and our heart pound. In short, it makes us feel alive.
Vigorous activity is different from normal activity in that it makes our entire body work, strive, grow, and vibrate. It makes our breath quicken, our pulse race, and our heart pound. In short, it makes us feel alive.
=== Is Exercise Unnatural? ===
Thousands of years ago, there was no such thing as “exercise” or calisthenics or daily workouts. Life for primitive man was one of continual vigorous activity. He climbed trees for fruit, migrated 25 to 50 miles per day during the seasonal changes, and did a fair share of sprinting, running, and swimming just to avoid wild animals and his ene- mies.
Thousands of years ago, there was no such thing as “exercise” or calisthenics or daily workouts. Life for primitive man was one of continual vigorous activity. He climbed trees for fruit, migrated 25 to 50 miles per day during the seasonal changes, and did a fair share of sprinting, running, and swimming just to avoid wild animals and his ene- mies.
97.2.2 But Don’t Stop Working!
97.2.2 But Don’t Stop Working!
97.2.3 Rub-adub-tub: Exercise in the Bathroom 97.2.4 Office Calisthenics
97.2.3 Rub-adub-tub: Exercise in the Bathroom
97.2.4 Office Calisthenics
97.2.5 Daily Life As Exercise
97.2.5 Daily Life As Exercise
=== Work Isn’t Exercise! ===
Exercising may be hard work, but hard work isn’t exercise.
Exercising may be hard work, but hard work isn’t exercise.
In contrasting the benefits of selective exercising versus most daily labor, Dr. Shel- ton notes: “Greater strength and development and more symmetrical development may be obtained by appropriate exercise than by most forms of physical work. Actual tests have shown, for instance, that a few minutes of proper exercise daily will produce a greater increase in the size of the arms, legs, back or chest in a given time than work will do.”
In contrasting the benefits of selective exercising versus most daily labor, Dr. Shel- ton notes: “Greater strength and development and more symmetrical development may be obtained by appropriate exercise than by most forms of physical work. Actual tests have shown, for instance, that a few minutes of proper exercise daily will produce a greater increase in the size of the arms, legs, back or chest in a given time than work will do.”
=== But Don’t Stop Working! ===
Although more can be gained in an hour of structured and regular exercise than can usually be obtained from a day of regular work, we can still use our jobs as a form of beneficial exercise. After all, we spend the greater portions of our lives involved in some sort of productive labor. By using our imagination and becoming more creative, we can turn our regular daily jobs into mini-exercise periods all through the day.
Although more can be gained in an hour of structured and regular exercise than can usually be obtained from a day of regular work, we can still use our jobs as a form of beneficial exercise. After all, we spend the greater portions of our lives involved in some sort of productive labor. By using our imagination and becoming more creative, we can turn our regular daily jobs into mini-exercise periods all through the day.
Perhaps one of the most effective ways to devise a lifestyle that includes vigorous ac- tivity is to incorporate exercising into your daily job. This method is appealing because it doesn’t take up much extra time. Since you’re already working, you might as well be getting some form of vigorous activity. Let’s look at a few case histories of people who have put the “exercise” back into their “work”.
Perhaps one of the most effective ways to devise a lifestyle that includes vigorous ac- tivity is to incorporate exercising into your daily job. This method is appealing because it doesn’t take up much extra time. Since you’re already working, you might as well be getting some form of vigorous activity. Let’s look at a few case histories of people who have put the “exercise” back into their “work”.
=== Rub-adub-tub: Exercise in the Bathroom ===
One group of people who need to exercise the most are those that seem to have the least time: young mothers and busy housewives. “Exercise?! After changing diapers, scrubbing floors, and cleaning out the garage. Just give me rest, thank you,” said a young woman of three pre-school children.
One group of people who need to exercise the most are those that seem to have the least time: young mothers and busy housewives. “Exercise?! After changing diapers, scrubbing floors, and cleaning out the garage. Just give me rest, thank you,” said a young woman of three pre-school children.
Of course such intermittent exercising while doing housework cannot take the place of sustained and vigorous activity. Yet the extra bending, stretching, and flexing that may be done while at a regular job can help keep the body supple and ready for more intense physical activity later in the day or during the weekend leisure time.
Of course such intermittent exercising while doing housework cannot take the place of sustained and vigorous activity. Yet the extra bending, stretching, and flexing that may be done while at a regular job can help keep the body supple and ready for more intense physical activity later in the day or during the weekend leisure time.
=== Office Calisthenics ===
Some jobs, such as yard work, carpentry, construction, and farming, provide many opportunities for incorporating vigorous activity programs throughout the day. The con- struction worker may simply carry heavier and heavier loads while on the job to develop his musculature, while the farmer or gardener can take a shovel and hoe for an added hour of a combined exercise and work “workout.”
Some jobs, such as yard work, carpentry, construction, and farming, provide many opportunities for incorporating vigorous activity programs throughout the day. The con- struction worker may simply carry heavier and heavier loads while on the job to develop his musculature, while the farmer or gardener can take a shovel and hoe for an added hour of a combined exercise and work “workout.”
So remember, while work may not be exercise, you can put the vigor back into work by slipping in some exercise periods of your own.
So remember, while work may not be exercise, you can put the vigor back into work by slipping in some exercise periods of your own.
=== Daily Life As Exercise ===
Besides the working hours, our lives provide us with many other opportunities for including vigorous activity periods.
Besides the working hours, our lives provide us with many other opportunities for including vigorous activity periods.
== Formal Exercise ==
== Formal Exercise ==
No matter how good we become at including vigorous activities into our normal job and other daily routines, a formal exercise program is still an absolute necessity for ra- diant health.
No matter how good we become at including vigorous activities into our normal job and other daily routines, a formal exercise program is still an absolute necessity for ra- diant health.
Fortunately, there is an easy way of introducing exercise and vigorous activity into everyone’s normal lifestyle. It’s something that most people start doing after the first few months of life: walking.
Fortunately, there is an easy way of introducing exercise and vigorous activity into everyone’s normal lifestyle. It’s something that most people start doing after the first few months of life: walking.
=== Walking: The All-Around Exercise ===
Perhaps no form of exercise can be so universally recommended as a good brisk walk. Walking may be done safely by people of all ages and in all states of health. It requires no special equipment or location, and is completely benign in its effects.
Perhaps no form of exercise can be so universally recommended as a good brisk walk. Walking may be done safely by people of all ages and in all states of health. It requires no special equipment or location, and is completely benign in its effects.
The road to health is a simple one to follow—it’s only two feet in front of you.
The road to health is a simple one to follow—it’s only two feet in front of you.
=== The Three Rules of Exercise ===
So far you’ve learned how vigorous activity may be incorporated into your life through your job, your normal daily activities, and by simply making walking an impor- tant part of your daily routine. We’ve really said very little about a formalized exercise program, however.
So far you’ve learned how vigorous activity may be incorporated into your life through your job, your normal daily activities, and by simply making walking an impor- tant part of your daily routine. We’ve really said very little about a formalized exercise program, however.
# Progressive
# Progressive
# Systematic
# Systematic
# Habitual 97.3.3 Progressive Exercise: Setting Your Goals Progressive exercise means that you progress from easy to more vigorous activity as your strength and capabilities increase. For example, if you start by lifting twenty-pound weights for exercise, then you should gradually increase the amount of weight lifted so that you might be using thirty- or forty-pound weights as your strength increases. If you walk a half-mile each day, then perhaps increase the distance to a mile or two miles as your stamina develops. For exercise to be effective, moderate demands must be made on the body. Since a healthy body responds so well to exercise, you must gradually increase the time and ef- fort spent for each activity. On the other hand, do not make the mistake of thinking “a little is good, so a lot is better.” Dr. Herbert M. Shelton has observed that: “Progression in exertion should keep pace with the increasing strength and vigor of the body; it should be made step by step and not by leaps and bounds. Excessively prolonged exercise can be almost as injurious as violent exertion.” When we develop our lifelong exercise program, we must allow for progression. We must set and reach new goals. We must make sure that our daily exercise program al- lows for change and progress and that we do not become locked into the same routine series of activities that present no new challenges. At the same time, we must make sure that our beginning exercise program is not, overly ambitious, otherwise we may become discouraged or extend ourselves past the current limits of our capabilities.
# Habitual
==== Progressive Exercise: Setting Your Goals ====
Progressive exercise means that you progress from easy to more vigorous activity as your strength and capabilities increase. For example, if you start by lifting twenty-pound weights for exercise, then you should gradually increase the amount of weight lifted so that you might be using thirty- or forty-pound weights as your strength increases. If you walk a half-mile each day, then perhaps increase the distance to a mile or two miles as your stamina develops. For exercise to be effective, moderate demands must be made on the body. Since a healthy body responds so well to exercise, you must gradually increase the time andef- fort spent for each activity. On the other hand, do not make the mistake of thinking “a little is good, so a lot is better.” Dr. Herbert M. Shelton has observed that: “Progression in exertion should keep pace with the increasing strength and vigor of the body; it should be made step by step and not by leaps and bounds. Excessively prolonged exercise can be almost as injurious as violent exertion.” When we develop our lifelong exercise program, we must allow for progression. We must set and reach new goals. We must make sure that our daily exercise program al- lows for change and progress and that we do not become locked into the same routine series of activities that present no new challenges. At the same time, we must make sure that our beginning exercise program is not, overly ambitious, otherwise we may become discouraged or extend ourselves past the current limits of our capabilities.
To help you begin and plan a vigorous activity program, you should first determine your own maximum heart rate. You don’t want to push yourself past this maximum rate; at the same time, you want to make sure that you are exercising intensely enough to raise your heartbeat rate to within a high, safe range of that upper limit.
To help you begin and plan a vigorous activity program, you should first determine your own maximum heart rate. You don’t want to push yourself past this maximum rate; at the same time, you want to make sure that you are exercising intensely enough to raise your heartbeat rate to within a high, safe range of that upper limit.
With the rule of progression in mind, we should devise a daily exercise program that will allow for either increasing periods of time or intensity of effort while at the same time taking care not to be overly ambitious or unrealistic in establishing our goals.
With the rule of progression in mind, we should devise a daily exercise program that will allow for either increasing periods of time or intensity of effort while at the same time taking care not to be overly ambitious or unrealistic in establishing our goals.
==== Systematic Exercise: The Body as a Whole ====
The second consideration in planning a lifestyle that includes vigorous activity is that the exercise chosen must be systematic. Systematic exercise is simply an activity that conditions all areas of the body. For example, a combined program of running or walking along with weightlifting and bending and flexing exercises is a collection of systematic activities that call upon every muscle in the body.
The second consideration in planning a lifestyle that includes vigorous activity is that the exercise chosen must be systematic. Systematic exercise is simply an activity that conditions all areas of the body. For example, a combined program of running or walking along with weightlifting and bending and flexing exercises is a collection of systematic activities that call upon every muscle in the body.
She got my point. We must carefully select the exercise program to complement our other daily activities and work. As Dr. Shelton urges: “The exercise program should in- clude movements that counteract the deforming tendencies of our daily work activities while at the same time exercising the unused portions of the body. Most of our sports, our different forms of work, and almost all of our daily activities are so one-sided and specialized that we become misshapen and underdeveloped.”
She got my point. We must carefully select the exercise program to complement our other daily activities and work. As Dr. Shelton urges: “The exercise program should in- clude movements that counteract the deforming tendencies of our daily work activities while at the same time exercising the unused portions of the body. Most of our sports, our different forms of work, and almost all of our daily activities are so one-sided and specialized that we become misshapen and underdeveloped.”
To make sure that our daily exercise program is systematic, a few rules should be observed. First, there must always be at least a fifteen- to thirty-minute period of vigor-
To make sure that our daily exercise program is systematic, a few rules should be observed. First, there must always be at least a fifteen- to thirty-minute period of vigorous conditioning, aerobic activity. This would include such exercises as jogging, brisk walking, intense swimming, fast bicycling, even repeated stair climbing or hill hiking. Whatever the exercise may be, it must make the heart beat faster, the pulse increase, the breathing deepen, and the entire metabolism quicken. This pace should be maintained as long as comfortable, with an eventual goal of twenty to thirty minutes or longer. In the beginning, work up to such intense activity gradually. Increase your speed and time as your body responds favorably.
Second, there should be a period of exercise that stretches the many unused muscles of the body. Back bends, leg stretches, pull-ups, sit-ups, neck rolls, and twisting are es- sential for a well-rounded exercise program. An excellent series of such all-around ex- ercises may be found in Dr. Herbert Shelton’s book Exercise! Such exercises should be selected to balance out other daily activities and other exercise programs. For example, students and writers who bend over a desk all day should make sure that back bending exercises are used to compensate for the forward, stooped-over position assumed while reading or writing.
Second, there should be a period of exercise that stretches the many unused muscles of the body. Back bends, leg stretches, pull-ups, sit-ups, neck rolls, and twisting are es- sential for a well-rounded exercise program. An excellent series of such all-around ex- ercises may be found in Dr. Herbert Shelton’s book Exercise! Such exercises should be selected to balance out other daily activities and other exercise programs. For example, students and writers who bend over a desk all day should make sure that back bending exercises are used to compensate for the forward, stooped-over position assumed while reading or writing.
Using these three criteria, what might a daily program of exercise look like? Here are two Life Scientist’s approach, one is a young man of twenty-four; the other is a sixty- seven year old woman:
Using these three criteria, what might a daily program of exercise look like? Here are two Life Scientist’s approach, one is a young man of twenty-four; the other is a sixty- seven year old woman:
=== Sample Exercise Regimens ===
Male, 24 years
Male, 24 years
Stretching, yoga, sit-ups - 20 minutes
Stretching, yoga, sit-ups - 20 minutes
An exercise program for an older person must be somewhat different than for a
An exercise program for an older person must be somewhat different than for a young person. Walking is used more as a form of exercise, athletics are not emphasized, and such recreational/outdoor activities as gardening are highlighted. Notice, however, that a full hour to hour-and-a-half of time is still allotted for moderately-vigorous activ- ity that will use all the muscles in the body.
young person. Walking is used more as a form of exercise, athletics are not emphasized, and such recreational/outdoor activities as gardening are highlighted. Notice, however, that a full hour to hour-and-a-half of time is still allotted for moderately-vigorous activ- ity that will use all the muscles in the body.
Whatever exercises you choose for yourself, always keep in mind that for a program to be truly effective, it must include vigorous activity that calls all of our muscles into play. It must affect the body as a whole; it must be systematic, thorough, and responsive to all the needs of the body, neither over- nor underdeveloping any part of the body to the detriment of the entire organism.
Whatever exercises you choose for yourself, always keep in mind that for a program to be truly effective, it must include vigorous activity that calls all of our muscles into play. It must affect the body as a whole; it must be systematic, thorough, and responsive to all the needs of the body, neither over- nor underdeveloping any part of the body to the detriment of the entire organism.
=== Get The Habit! ===
Remember that an exercise program should be progressive, systematic, and habitual. Perhaps that most important of these three for an insured successful exercise regimen is that it be habitual. If you make vigorous activity a daily habit, then you’re sure to make progress and eventually exercise the entire body. On the other hand, if you don’t perform your exercise set on a day-to-day basis, then it doesn’t matter how difficult or thorough it may be.
Remember that an exercise program should be progressive, systematic, and habitual. Perhaps that most important of these three for an insured successful exercise regimen is that it be habitual. If you make vigorous activity a daily habit, then you’re sure to make progress and eventually exercise the entire body. On the other hand, if you don’t perform your exercise set on a day-to-day basis, then it doesn’t matter how difficult or thorough it may be.
# Get up thirty minutes earlier, or go to bed thirty minutes later. Use that extra half hour or hour at the beginning and end of the day for your own exercise period. The vigor and energy that such exercising provides will more than adequately compensate for that lost thirty minutes of sleep.
# Get up thirty minutes earlier, or go to bed thirty minutes later. Use that extra half hour or hour at the beginning and end of the day for your own exercise period. The vigor and energy that such exercising provides will more than adequately compensate for that lost thirty minutes of sleep.
# Skipbreakfastorlunch,andeatapieceoffruitlaterinthedayinplaceofoneofthese meals. Use this meal time period as an exercise period instead. (Isn’t it funny that the same people who say they have no time for exercise always manage to make time for a full three meals a day?) Vigorous activity actually delays hunger since it brings fuel from the liver into the bloodstream, and you’ll soon discover that a lunch hour spent ex- ercising leaves you more invigorated than if you ate a heavy meal.
# Skipbreakfastorlunch,andeatapieceoffruitlaterinthedayinplaceofoneofthese meals. Use this meal time period as an exercise period instead. (Isn’t it funny that the same people who say they have no time for exercise always manage to make time for a full three meals a day?) Vigorous activity actually delays hunger since it brings fuel from the liver into the bloodstream, and you’ll soon discover that a lunch hour spent ex- ercising leaves you more invigorated than if you ate a heavy meal.
# Keepanhourlyscheduleofwhatyoudoeachday.Writedowneverything.Doyouspend an hour watching news on television? Thirty minutes shopping? Ten minutes driving to the store? Write it all down. Now look and see how much time/you’re actually “wast- ing.” You will have no difficulty finding an extra thirty minutes to an hour each day that could better be used by exercising. People who say that they have no time for exercise are not thinking logically. If you exercise regularly, you’ll live much longer and have years of added time to your life. Exercising doesn’t take time away; it gives you more time, better health, and a higher quality of life. Besides lack of time, another obstacle to overcome in making exercising a daily habit is inertia, or just getting started. Kelly Kessing, a fitness and nutrition specialist in Philadelphia, has her own strategy for overcoming inertia. “You’ve got to seduce yourself into going out there,” she says. “For instance, if the idea of walking or running intimidates you, just don’t tell yourself that you’re going for a walk or jog. Don’t pressure yourself. Put on your sweatsuit or walking shorts and a pair of comfortable shoes. Just say, ‘Maybe I’ll go for a walk or take a short jog, or maybe I won’t.’ Then just go outside to a park and start to saunter about. Maybe pick up the pace, and before you know it, you’ll have slipped all the way into full-fledged exercise without feeling that you had to force yourself.” Another approach is to make a firm commitment to yourself. Write a note on your calendar or write on a piece of paper that “I will start my exercise program on Monday at 8 a.m.” Then keep that promise as if it were the most important appointment in your life, because it is. Another trick that some people use to make exercising a regular daily habit is to pe- nalize themselves if they miss a day on purpose. For example, one Life Scientist has this unusual method to make sure he keeps his exercising promise: “I have a jar at home that I stuff a $5 bill into for every day that I skip exercising. At the end of that month, I take whatever money is in the jar and send it to the American Cattlemen’s Association. As a vegetarian, this is the one group that I would hate most to support. So you see, I’m blackmailing myself. If I don’t exercise, the only people who profit are the meat-producers. They’ve only gotten $10 from me this year. Any day that I think about blowing off my exercise, I think about giving my hard-earned cash to those days, and it always gets me out of bed.” So whatever it takes—promises, schedules, or blackmail—make sure that your lifestyle includes the regular vigorous activity that you need for superior health and well- being.
# Keepanhourlyscheduleofwhatyoudoeachday.Writedowneverything.Doyouspend an hour watching news on television? Thirty minutes shopping? Ten minutes driving to the store? Write it all down. Now look and see how much time/you’re actually “wast- ing.” You will have no difficulty finding an extra thirty minutes to an hour each day that could better be used by exercising.
People who say that they have no time for exercise are not thinking logically. If you exercise regularly, you’ll live much longer and have years of added time to your life.
Exercising doesn’t take time away; it gives you more time, better health, and a higher quality of life.
Besides lack of time, another obstacle to overcome in making exercising a daily habit is inertia, or just getting started. Kelly Kessing, a fitness and nutrition specialist in Philadelphia, has her own strategy for overcoming inertia. “You’ve got to seduce yourself into going out there,” she says. “For instance, if the idea of walking or running intimidates you, just don’t tell yourself that you’re going for a walk or jog. Don’t pressure yourself. Put on your sweatsuit or walking shorts and a pair of comfortable shoes. Just say, ‘Maybe I’ll go for a walk or take a short jog, or maybe I won’t.’ Then just go outside to a park and start to saunter about. Maybe pick up the pace, and before you know it, you’ll have slipped all the way into full-fledged exercise without feeling that you had to force yourself.”
Another approach is to make a firm commitment to yourself. Write a note on your calendar or write on a piece of paper that “I will start my exercise program on Monday at 8 a.m.” Then keep that promise as if it were the most important appointment in your life, because it is.
Another trick that some people use to make exercising a regular daily habit is to pe- nalize themselves if they miss a day on purpose. For example, one Life Scientist has this unusual method to make sure he keeps his exercising promise:
“I have a jar at home that I stuff a $5 bill into for every day that I skip exercising. At the end of that month, I take whatever money is in the jar and send it to the American Cattlemen’s Association. As a vegetarian, this is the one group that I would hate most to support. So you see, I’m blackmailing myself. If I don’t exercise, the only people who profit are the meat-producers. They’ve only gotten $10 from me this year. Any day that I think about blowing off my exercise, I think about giving my hard-earned cash to those days, and it always gets me out of bed.”
So whatever it takes—promises, schedules, or blackmail—make sure that your lifestyle includes the regular vigorous activity that you need for superior health and well- being.
== Questions & Answers ==
== Questions & Answers ==
'''How do I know if I’m getting enough vigorous activity in my life?'''
You should perform some activity that requires a concentrated effort of both mind and muscles. You should be breathing deeply, your heartbeat should be accelerated, and you should probably have a light film of perspiration, even in cool weather. You should experience this “conditioning” effect for at least ten to fifteen minutes, and preferably twenty to thirty minutes. After a vigorous activity is com- pleted, you should still be in a state of accelerated metabolism (moderate heart and pulse beat, slightly deepened breathing) for another five to ten minutes.
As a practical rule, if you have difficulty sleeping at night, experience consti- pation, or feel continually fatigued and lacking in vigor, then you may also be sure that you probably are not receiving enough vigorous activity.
As a practical rule, if you have difficulty sleeping at night, experience consti- pation, or feel continually fatigued and lacking in vigor, then you may also be sure that you probably are not receiving enough vigorous activity.
I’m fine on any exercise program—for the first two weeks. Then I find myself making excuses and finally I’m hack to where I started, a weekend athlete. Any suggestions?
'''I’m fine on any exercise program—for the first two weeks. Then I find myself making excuses and finally I’m hack to where I started, a weekend athlete. Any suggestions?'''
This is why it is so vital to make exercise and a vigorous activity period a nor- mal part of your life—not simply something that you add to your day or do when you have “extra” time.
This is why it is so vital to make exercise and a vigorous activity period a nor- mal part of your life—not simply something that you add to your day or do when you have “extra” time.
== Article #3: Jogging And Other Vigorous Exercise ==
== Article #3: Jogging And Other Vigorous Exercise ==
=== Warm Up And Warm Down ===
Enlivening outdoor air, trees and other natural scenery, the exhilarating feeling of aliveness: These are some of the reasons why so many folks jog as part of their exercise program. Many people like to run in the morning when they arise; others prefer the after- noon after work, before their evening meal. Dedicated joggers run morning and evening.
Enlivening outdoor air, trees and other natural scenery, the exhilarating feeling of aliveness: These are some of the reasons why so many folks jog as part of their exercise program. Many people like to run in the morning when they arise; others prefer the after- noon after work, before their evening meal. Dedicated joggers run morning and evening.