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= Lesson 17 - Exercise And Its Beneficial Role In Nutrition And Digestion =

= Lesson 17 - Exercise And Its Beneficial Role In Nutrition And Digestion =

== The Philosophy Of Exercise ==

== The Philosophy Of Exercise ==

In order for health to be achieved and maintained, there must exist a proper balance be- tween rest and activity. As certainly as rest follows exertion, so too must activity follow repose. It is on our own two legs that progress, growth, and true health are achieved. If we rest too much and do not balance our rest with the proper amount of physical activity, we can never achieve and maintain our true health potential.

In order for health to be achieved and maintained, there must exist a proper balance be- tween rest and activity. As certainly as rest follows exertion, so too must activity follow repose. It is on our own two legs that progress, growth, and true health are achieved. If we rest too much and do not balance our rest with the proper amount of physical activity, we can never achieve and maintain our true health potential.

== The Three Major Categories Of Exercise ==

== The Three Major Categories Of Exercise ==

=== Contraction Exercises ===

=== Contraction Exercises ===

Unlike the aerobic and stretching exercises, when we talk about contraction exercis- es we are considering primarily the development of muscular strength and endurance. Muscular strength refers to the amount of force that one can generate in an isolated movement of a single muscle or group of muscles. The greater the muscular strength of an individual, the greater the amount of force he or she will be able to generate. Muscular endurance refers to the amount of time an individual can perform a particular contrac- tion of force, i.e., how many sit ups, push ups, curls, etc. Muscular endurance involves a specific muscle or group of muscles, unlike cardiorespiratory endurance, which in- volves the total body.

Unlike the aerobic and stretching exercises, when we talk about contraction exercis- es we are considering primarily the development of muscular strength and endurance. Muscular strength refers to the amount of force that one can generate in an isolated movement of a single muscle or group of muscles. The greater the muscular strength of an individual, the greater the amount of force he or she will be able to generate. Muscular endurance refers to the amount of time an individual can perform a particular contrac- tion of force, i.e., how many sit ups, push ups, curls, etc. Muscular endurance involves a specific muscle or group of muscles, unlike cardiorespiratory endurance, which in- volves the total body.

== Article #1: Staying In Shape For Life By Richard K. Schmidt ==

== Article #1: Staying In Shape For Life By Richard K. Schmidt ==

I once knew a man who exercised every day. His routines were sometimes as long as three hours, yet he never missed a day. I asked him one time what he was training for, why he stayed in such good shape. He merely replied: “I’m staying in shape for life.” I then asked him how he was able to do it, how he managed to face such a gruelling work- out day after day without a miss. He said simply: “I enjoy doing it. I look forward to my workout everyday.”

I once knew a man who exercised every day. His routines were sometimes as long as three hours, yet he never missed a day. I asked him one time what he was training for, why he stayed in such good shape. He merely replied: “I’m staying in shape for life.” I then asked him how he was able to do it, how he managed to face such a gruelling work- out day after day without a miss. He said simply: “I enjoy doing it. I look forward to my workout everyday.”

An hour’s jogging, of course, is a goal to work up to. It should be done gradually, de- pending on age and physical condition. This goes for choosing the exercises and number of repetitions as well. The main thing is to choose supplementary exercises that work the upper body to supplement the jog if it is being used as the principle lower body exercise in the program. These exercises must be simple, effective, not too time consuming and, most of all, they must be enjoyable to do. The routine then becomes enjoyable, some- thing we look forward to each day. In this way we take the second big step in solving the motivation problem in our Exercise Reform.

An hour’s jogging, of course, is a goal to work up to. It should be done gradually, de- pending on age and physical condition. This goes for choosing the exercises and number of repetitions as well. The main thing is to choose supplementary exercises that work the upper body to supplement the jog if it is being used as the principle lower body exercise in the program. These exercises must be simple, effective, not too time consuming and, most of all, they must be enjoyable to do. The routine then becomes enjoyable, some- thing we look forward to each day. In this way we take the second big step in solving the motivation problem in our Exercise Reform.

Making The Exercise Program a Way Of Life

=== Making The Exercise Program a Way Of Life ===

 

Once we have decided when we’re going to exercise and what exercises we’re going to do, getting the program built into our system is relatively simple. All that is required is that we become loyal to our newfound routine for a few months. The principle of “building it in” is to make the exercise program a way of life, an integral part of our life activities. We want the workout to become a necessary bodily function like eating, sleeping, defecating and urinating. These bodily functions are so much a part of our life activities that we do them each day and scarcely notice. That’s the way it must be with our exercise routine. We must do this routine each day if we expect it to become a vital bodily function.

Once we have decided when we’re going to exercise and what exercises we’re going to do, getting the program built into our system is relatively simple. All that is required is that we become loyal to our newfound routine for a few months. The principle of “building it in” is to make the exercise program a way of life, an integral part of our life activities. We want the workout to become a necessary bodily function like eating, sleeping, defecating and urinating. These bodily functions are so much a part of our life activities that we do them each day and scarcely notice. That’s the way it must be with our exercise routine. We must do this routine each day if we expect it to become a vital bodily function.

Following these steps should produce the desired results—the ideal exercise pro- gram you have been looking for, the program that helps you overcome the motivation problem and keeps you exercising consistently, not for the need of it, but for the sheer enjoyment of exercise. In this way you too will have no trouble “staying in shape for life.”

Following these steps should produce the desired results—the ideal exercise pro- gram you have been looking for, the program that helps you overcome the motivation problem and keeps you exercising consistently, not for the need of it, but for the sheer enjoyment of exercise. In this way you too will have no trouble “staying in shape for life.”

Exercise: A Hygienic Perspective By Ralph C. Cinque, D.C.

=== Exercise: A Hygienic Perspective By Ralph C. Cinque, D.C. ===

 

That daily exercise is essential to develop and maintain good health is one Hygienic principle upon which there seems to be universal agreement. Even the medical profes- sion encourages regular exercise as a means of prolonging youthfulness and promoting cardiovascular well-being. The overall merits of regular exercise are fully recognized, and we have no need here to further expound upon them.

That daily exercise is essential to develop and maintain good health is one Hygienic principle upon which there seems to be universal agreement. Even the medical profes- sion encourages regular exercise as a means of prolonging youthfulness and promoting cardiovascular well-being. The overall merits of regular exercise are fully recognized, and we have no need here to further expound upon them.