Chapter 3 B - Exercise for Strength, Weight, and Pain Management PDF  | Print |  E-mail

 

Exercise for Strength, Weight, and Pain Management

Dick Nunez — Physical Fitness Specialist

Strains, sprains, and musculoskeletal pains are one of the most common ailments known to man. Though most of these ills are minor and of no lasting consequence, not uncommonly, they may cause weeks or months of agony and disability. In this chapter, Dick Nunez, Director the Black Hills Health and Education Center, and professional body builder, teaches us how to exercise to heal our aches and pains and to keep our bodies strong and well-balanced—necessities if we would prevent weeks, months, or years suffering from needless aches and pains.

Most pain arising from our muscles and joints can be prevented by gradual progressive exercises as outlined here by Dick Nunez. As muscles are made stronger and balance obtained, inflammation will often subside and pain disappear. This does not happen overnight, however! (Editorial comment)

Chapter contents

A) The scene

B) Lessons from a trainer

C) About fat

D) Two kinds of exercise—building endurance and building strength

E) Aerobic—building endurance

F) Resistance—building strength to prevent and relieve pain

G) Choosing your strengthening program

H) Summary

A) The scene

The scene is way too familiar. You go to a grocery store or department store, and they are there—people who can barely move, or worse, they depend upon wheel chairs or motorized carts provided by the store. No, they were not in some horrible accident, nor did they contact some debilitating disease. They have simply let themselves go. Their muscles at one time may have had tone and strength. Now it is only a distant memory. The only exercise they get is trying to get in and out of bed, in and out of chairs, and stretching to find the remote control. Although I feel for these people, the trainer in me wants to shout at them “get out of that chair and walk,” “Impossible” they may think—not knowing a new life is just a short “effort” away.

I can still remember the call, “My wife is in so much pain; if she does not get help within a week, she will be in a wheelchair.” At the age of 73 and no history of regular exercise, this little lady started to walk. At first she walked with her cane, by day 4 the cane was gone. By the end of the first week, she was walking 3–4 miles a day. By the end of the second week she increased it to 6–10 miles a day. In all my years of training athletes, including professional and Olympic athletes, I have never seen such a staggering physical improvement. It would have been easy to rationalize that she was getting older, and it is not unusual to see a mid-70s female in a wheelchair. However, she would have none of that, she wanted to walk.

None of this would be possible without a desire to succeed. No one wants to spend their life in a wheelchair, nor do they want to be limited on what they can do. Jack LaLanne has proven over the years that a person can remain fit and vibrant for a long time. Jack is now past the age of 90, yet, he continues to challenge himself with new goals, including a 22 hour, 30 mile swim from Catalina to Long Beach underwater using air tanks. Sports Illustrated recently ran an editorial from Rick Reilly that spoke of LaLanne sporting a 46” chest and 31” waist. He can still do 100 pushups without stopping, and works out every day from 5 am to 7 am. His diet is strict and his discipline is high. I doubt that he has much need of medical assistance, and the quality of life he is able to maintain is to be envied by those just half his age, try 1/3 his age!

Still, while a testimonial like Jack’s is powerful, a letter to the editor came in saying they would rather eat the way they want to and die 20 years sooner. Twenty years! That is ¼ of an average person’s life. Think about it. If someone dies at the age of 70, those close to them will enquire as to the cause. If someone dies at the age of 105, no one is asking anything. A person who dies at 70, unless it is accidental, is dying prematurely. Jack LaLanne has been doing exactly what he wants to do, and probably will continue doing so for a while longer. But, even if he doesn’t, he will be remembered as a person who lived life to the fullest. On the other hand, the one dying prematurely at 70 will often have spent many of the last years ill or in poor health, making numerous trips to the doctor and hospital and missing out on many of the joys of good health for a long time. Such persons have to be careful what they do, and often must give up many of the things they once enjoyed. If we analyze the scenario, we have now cut off almost half the years that Jack LaLanne is enjoying.

People think it is too difficult to give up the “good things” in life. I used to eat three pounds of meat, a gallon of milk, and a half dozen eggs every day. My caloric count was 10,000 calories a day taken at 6 different meal times. With this “wonderful” lifestyle, at the age of 18, I already had hypertension, high cholesterol, high triglycerides, and a compromised immune system—but I was strong. At a weight of 255 pounds I could bench press 455 pounds, squat 675 pounds, and dead-lift 665 pounds.

I switched all of this to a total vegetarian diet in 1982. Athletically, I have done many different things. I was a state open-caliber racquetball player for 10 years, which reduced my bodyweight to 205 pounds. Towards the end, I started bulking up again. It culminated to a bodyweight of 292 pounds and a 500-pound bench press in 2001 (almost 20 years after becoming total vegetarian) at the age of 46. The thing that really astounds people is I do it on a two meal a day plan, and only lift weights three days a week for 15 minutes.

B) Lessons from a trainer

Exercise is one of the most misunderstood subjects in the health field. Everyone has an opinion. Who do you listen to? It is obvious that many trainers are merely genetically gifted people who work out diligently themselves, and feel they can help others to get similar results if they follow the plan that they used to obtain their wonderful physique. Most people feel you need to spend hours working out in order to have a great physique. If I can drive only one point home, let it be this; “more is better” is just not accurate. I have tried everything from four hours a day, seven days a week, to 15 minutes a day, three times a week. I have stuck with the latter for the past 12 years (the longest I have ever spent on one routine). I used this method to reach my highest strength level.

You wonder why the rest of the exercise world hasn’t caught on. Well, many have. As far back as the late 1960s, a man named Arthur Jones came up with the idea of making an oblong cam for selectorized exercise equipment (weight stack machines). It resembled a nautilus seashell, which in turn gave it the name Nautilus. Even back then, Jones was trying to get people to do one set of exercises for 8–12 repetitions, and to train to momentary muscular fatigue. Since then, many other well-thought-of experts have seen the light. Short and intense workouts have been implemented by many, and have been shown to be very effective. However, just as it is difficult for Linus to give up his blanket, it is hard for those engrained in long workouts to come out of the darkness. They would not know what to do if they could not hide behind all their sets and repetitions, taking hours to do it.

The harsh reality that many need to come to grips with is that their genetic potential for muscular development was established the day they were conceived. As you may have noticed, God likes many varieties of “flowers” in His created beings. We are all unique. We all respond differently. Many men can be seen doing hours of exercise on their upper bodies, while their legs go largely neglected. The lack of development is excused for lack of work, when the truth is that their legs do not respond nearly as well as the upper body. Therefore, more effort is being placed on the part that responds well and is more on display. Despite what the magazines might say, everyone cannot develop a body builder’s physique. Certainly everyone can improve his/her physique, but only a very small percentage could ever take it to a level of championship bodybuilding. In other words, those with great physiques probably had a pretty good build to start with. I am not just talking about men here. Talk to any woman trying to make her way into acting or modeling. The road is rough, and the competition is high.

Whenever I talk with people about their exercise goals, I try to make it clear that there are expectations and there is reality. Occasionally, one’s expectations are way above reality. More often, they do not measure up to what I think they can accomplish. The intangible that no one can measure is what can happen when God steps in. Every month I see people go beyond what anyone would expect—including me—and I have been training people for 30 years. Still, my standard line to people is “you can do more than you think you can.”

C) About fat!

Most of the unrealistic expectations come in the form of weight loss. For some reason, people think that if they take the fattest part of their body and work with it, some miracle will take place and the fat will melt away. There is a problem with this. You cannot contract fat, period! Fat does not cross a joint. No matter how hard you try, you cannot flex fat. Another problem is, one loses fat in the opposite order that one puts it on. The place you want to lose the fat the most is the first place you put it on, and it will be the last to leave. For men, this is usually the abdomen. For women, it can vary more. Some women carry very little in their hips and thighs, but struggle with their abdomen and breast size. Other women will be small above the belt and carry their excess in the hips and thighs. Others tell me they are truly blessed—they carry fat everywhere! If you do not like the way your fat has been positioned on your body, you can blame your parents!! Of course, they could not control what was going to happen to you either, but the pattern was set early. You cannot change your major fat depot, although you can reduce it. Unfortunately, more often than not, we are adding to it.

I wish I had a dollar for every time a man has told me he would like to take all the unwanted flab around his waist and move it up to his chest. In case you have not heard, here is a groundbreaking announcement: Fat and muscle are not the same thing. Muscle will not turn to fat, and fat cannot be exercised into muscle. By placing all the abdominal fat on his chest, a man will have a whole different problem to worry about. Many men feel I am not doing them a full service unless I have them do exercises for their abdomen. Too often, actor Sylvester Stallone—who made his washboard abdomen famous on the third Rocky movie—provides their dream model. Can you imagine a man 150 pounds overweight with his abdomen measuring close to 60 inches suddenly acquiring the six pack abs of Stallone while the rest of him still looks like an obese male? No. For his abdomen to take on such chiseled proportions, the rest of him is going to have to fall in line as well. You cannot spot reduce. Please get that thought out of your head, otherwise, success will be very difficult to attain.

D) Two kinds of exercise: building endurance and building strength

It is time to get to the meat and potatoes (… sorry, beans and rice!) of exercise. Exercise is broken down into two segments—aerobic and anaerobic.

E) Aerobic—building endurance

Dr. Kenneth Cooper, who wrote “The Aerobic Way” back in the 1970s, first made aerobic exercise popular. He helped to start the jogging craze and made people realize that aerobic exercise was a key to health, vitality, and looking one’s best. Aerobics have taken on many other forms since Dr. Cooper’s groundbreaking book. The dance exercise program sprang to life as famous people like actress Jane Fonda told people to “feel the burn.” Many men shied away from this form of exercise that, unfortunately, was referred to as aerobics by many people. The men felt like they would look silly trying to follow their much more limber female counterparts. As “aerobic” classes continued to develop, other practices such as step aerobics, spinning, and tae-bo were introduced. This gave men an opportunity to get into step. Unfortunately, the answer was as easy as just taking one step—followed by many more. Yes, walking would have taken care of so many of the problems facing people of the day.

Although there is always someone looking to capitalize on basic needs of people, aerobics are not dependant upon other people or equipment. Aerobic exercise is rhythmic activity of a major muscle group for a sustained period of time and a given training pulse. I have always used a very basic formula that anyone can figure out. It goes as follows:

220 (given amount of maximum beats at birth)

minus age

equals MHR (maximum heart rate)

Next, take 70% and 80% of that figure, and you have your training rate for a 20–30 minute time period. Here is an example for a 50 year-old person:

220 (given amount of maximum beats at birth)

– 50 (age)

170 (maximum heart rate)

70% of 170 is 119, and 80% 170 is 136. Therefore, your training rate at 50 years of age would be 119–136.

The reason it drops one beat per year is because our heart becomes less receptive for the stimulus to beat faster as we age. Remember, this is only a rough guideline. Your most accurate measure would be to have a stress test done by a health professional on a treadmill. The physician will be able to establish your safe, maximum level that will give you a very accurate measure to use in training. If you are on medications that affect your heartbeat such as beta-blockers for hypertension, do not use this guideline. Consult your physician for exercise recommendations.

You will not increase your benefit by trying to “push the envelope” and train over 80% of maximum. You will increase your risk factors. Be smart about exercise. There is always tomorrow. Exercise has to be something you will enjoy, or you will never stay with it. One of the main reasons people quit is because they want to do too much too soon. We do not put fat on overnight, nor will we lose it overnight.

I see a lot of men who try to use “games” as a way to accomplish aerobic fitness. I am thinking of sports such as basketball, racquetball, handball, squash, and tennis. Each one of these sports has the ability to be somewhat aerobic if you keep moving. Unfortunately, that is not often the case. More often people are seen resting at every chance they get—thus losing the benefits of rhythmic activity. While I was working at the athletic club, I saw many men play racquetball every day. Despite their intense desire to win—and lots of perspiration—these men remained fat. It is the rhythmic activity that gets the fat burning; these men were merely burning carbohydrates with their stop-and-go activities. After the games, our well meaning “fatty” will stop off for a little pizza and beer, thinking he has earned a right to indulge after a vigorous exercise session.

Think of fat burning like building a fire. You cannot start a fire simply by lighting a log. First, you need to get a flame going. One accomplishes this by using paper and kindling. Once it is going, a more desirable fuel is needed; in this case it’s the log. Our body also needs to get the fire burning before fat is metabolized. With the fire, you have paper, kindling, and logs. They are all made of wood, but they are different densities. Carbohydrates, fats, and proteins are our body’s fuel sources, and they are all made of carbon, hydrogen, and oxygen. (With protein there is another element called nitrogen that needs to be dealt with in the body’s metabolic system.) It should be noted that just as the log is the greatest source of energy for a fire, so fat is the most concentrated source of energy in our burning system. Carbohydrates and proteins yield four calories per gram, where fat yields nine calories per gram. The old saying “fat burns in the fire of carbohydrate” is very applicable to our metabolic system. We need to get our metabolic system going in order to get the fats burning, and we need to keep it going to allow the fat to continue burning, just as with the fire. If the fire goes out, we are back to the paper and kindling, or in the body’s case, carbohydrates.

I remember the story of a Wall Street executive who made his fortune in the stock market. His routine included regular exercise comprised of weight lifting and aerobics. With plenty of money in the bank, he decided to leave the stressful life of Wall Street and buy a ranch in Montana to spend the rest of his life. Several years later, he invited many of his friends from Wall Street to come out to the ranch for a visit. The friends were shocked when they saw that their once-trim friend had joined the ranks of the obese. It was hard for the rancher to understand, as well. After all, he gets up early every day, and feels like he works hard all day. But, let us look at what really happened. When he was on Wall Street, our rancher would do 30 minutes of aerobic training, and 30 minutes of weights 5–6 times per week. He was doing the rhythmic activity that is necessary for fat metabolism, and he was taking his muscles through a full range of motion that kept them fit and strong. Even though he worked hard on the ranch, his activities were not rhythmic, did not take his muscles to fatigue, and were not taking his muscles through a full range of motion.

In South Dakota, Korczak Ziolkowski was asked to do a carving to honor the Native Americans. At the time, Korczak was a tremendous physical specimen. His determination to start the carving is worthy of praise—as was the dedication of his wife Ruth and many of the Ziolkowski children. (Anyone visiting the area should take in the splendor of Crazy Horse and its neighbor Mt Rushmore.) In their video presentation, Korczak talks of having to walk up and down approximately 700 steps to keep his old generator going. Then there is the task of carving granite. Not an easy job by any stretch of the imagination. Despite all of his hard work, it did not keep him from gaining a considerable amount of weight during those 30 years.

It is easy for a manual working person to conclude “I work hard all day long. Why do I need to exercise?” Let us look at a hypothetical bricklayer at the age of 20 years. His work is easy for him, never requiring more than 50% of his strength. His body is tight, tan, and trim. The years roll on. Our bricklayer is now 40. Although he might still look good, it will now take 70% of his strength to do what once took only 50%. Another 20 years rolls by. Now at the age of 60, it will take 90% of the strength to do what once upon a time only required 50%. What happened to the other 40% of his strength? It was never challenged. I hear people tell me they do not need to exercise their legs because they walk all the time. There are two major problems with that. First, I have seen people with very emaciated looking legs still walking. Only if you have been bed-ridden for a long period of time, or are recovering from a long illness will walking do much in regards to building muscle. It is not a muscle builder; it is aerobic exercise all the way. The second problem; walking does not take your muscles through a full range of motion, which will lead to a lack of development. Imagine curling a pair of five-pound dumbbells. They would be fairly simple for the average person. Each day you pick up your five-pound weights and curl them for 10 repetitions. At first, it is very easy, but as the years roll on, the day finally comes that the five-pound weights are no longer a simple task. It now takes a little determination and perseverance just to make it through the 10 repetitions. What happened? Same thing, the muscles were never taken to a point of fatigue.

It has been found that between the ages of 20 and 70, the typical man will lose 40% of his muscle mass, and 30% of his strength (remember, strength is part mental). Somebody must have forgotten to tell Jack LaLanne. Although I know he is not the specimen he was in his 20s, he is still in very good shape. Why?—Because he works at it. If you have ever had a limb in a cast, you may have noticed it came out atrophied. The muscle did not turn to fat; it simply started to shrivel up. That is what is happening to too many of us; we are starting to shrivel up. Some have calculated that merely lying in bed for three straight weeks will age one’s muscles by 20 years.

I know we have all heard the saying “either use it or lose it.” Jack has determined that he will use what he has to the fullest as long as the good Lord gives him life. Like Jack, I plan on doing the best I can while I am able. What about you?

F) Resistance—building strength to prevent and relieve pain

We will now explore another form of exercise—resistance training—more commonly referred to as weight lifting. Many people recoil in horror of the very mention of weight training. I always find it humorous when a 75 year-old woman tells me she does not want to get too muscular. I politely try to tell her to “go for it!” Obviously, her best training days are behind her. Or, women are constantly worried about looking like a man. I try to reassure women that it is hard enough for men to look like men. They can relax on this issue. Building muscle takes a lot of work for anyone. For every person you see walking around toned and muscular, there are 100 more trying to accomplish the same thing. Then there is the woman who criticizes a very fit female for looking grotesque, yet she carries enough excess adipose tissue for three women. Or, they will say they just want to tone. Most people don’t even know what the term means. Having muscle tone means your muscles are always in a state of semi contraction. Guess what? You need to train in order to get tone. People can be extremely thin and still not have muscle tone.

Another reason people say they avoid weight training is because it would be vanity. Really? How many get up in the morning, leave for work and then hope to have one of their fellow workers tell them they look horrible, the clothes you chose are not flattering, and it looks like you forgot to put a brush or comb to your hair? When we choose a pair of glasses, are we trying to find the pair that makes us look the most amusing? Of course not, we want the things we choose to compliment our appearance. The ones complaining about vanity are usually the ones too lazy to workout in the first place!

Nothing changes the body like resistance training. The benefits are obvious as the once slouching posture starts to improve. People do not seem to understand the pressure placed on the body by poor posture. Look at the average American and you will see what I am talking about. As the muscles “go south,” the nerves of the central nervous system are compromised causing pain and other symptoms that can cause a wide range of physical distress. Remember, the nerves from the spine go throughout the body. Even stomach trouble can be linked to bad posture. No matter how hard people try, the problem of poor posture is seldom resolved by trying to stand straighter. The beauty of weight lifting is that it will stand you upright without even thinking about it.

Many of the aches and pains that people suffer are the result of muscular imbalance and weakness in the antagonistic muscle. For example, the biceps flex the elbow and the triceps extend the elbow, therefore, the biceps are antagonist to the triceps and vice versa. If one section is overly developed or underdeveloped, it can cause muscle pulls, strains, and tension that will create inflammation. Or, when several muscles work in harmony to do the same motion—such as the quadriceps (the muscles that extend the knee)—if one segment is developed more than the other, it will cause an uneven pull on the joint. In this case, the kneecap will be drawn to one side creating an irritation and grinding under the kneecap called chondromalacia.

In my years of training people, I have noticed different stress points in males and females. For the men, it tends to be the lower back. A couple of problems cause this. First, the gluteus maximus muscles (the ones we sit on) are becoming less developed as a man ages. These very important muscles give us the power to squat up and down, and give us the ability to run and jump. To get really basic, these muscles extend (straighten) the hip. Many women comment that their husbands do not have a bottom—their lower back is straight up and down instead of having the vital curvature needed for stability. Coupled with this, the curvature seems to have shifted toward the front as the man’s abdomen seems to grow larger causing a constant downward pull of the spine. The result is back pain and weakness. When the body feels compromised in an area, it will go into a self-preservation mode. To help the back, the hip stabilizers will tighten. One of the six deep lateral rotators of the hip is the piriformis. When it tightens up, it causes a very common condition known as sciatica. This will also lead to a tightening of the hamstrings (the muscles that flex the knee), which will also contribute to back pain. 80% of all back pain is NOT caused by injury. It is self-inflicted through our lack of proper care. The good news is that with proper exercise, stretching, and a proper diet, the once bad back can be strong again.

For women, the main area I see stressing them is in the neck and upper back area (known as the cervical and upper thoracic area). I see a lot of women suffering from forward head tilt. Even some of our most famous actresses when seen in profile, have forward head tilt. The upper back and neck area is a very complex network of muscles. Each scapula (shoulder blade) has 16 different muscles attached to it. How often do people worry about training their rhomboids, infraspinatus, supraspinatus, or teres major? The answer is they don’t. Men tend to be a little stronger in this area because they tend to do more upper body movement. Women too often depend on their husbands doing physical work that they could easily do. The result; they keep getting weaker.

Another aspect of the problem for women is the development of breasts. A young woman will tend to de-emphasize the chest area by rolling the shoulders forward. This coupled with hours of work at a typewriter or computer is a recipe for disaster. No woman wants to have the very unsightly upper thoracic hump that many older women develop. Unfortunately, once it is there, there is nothing you can do about it. The best advice is to avoid ever getting it. A good strength-training program designed to contract the muscles of the scapular region can easily accomplish this. The sooner you stop slouching, the less likely it will be that you will have problems.

The inevitable question is: “What, and how much do I do?” That is probably the best news of all. It does not have to be a long drawn out experience. As I mentioned earlier, I have discovered the blessings of short, intensive workouts. In fact, when you get right down to it, there is no such thing as a long, hard workout. It is either long or hard. It will not be both. So, this leads to a decision. Would you rather waste hours of time accomplishing what can be done in a matter of minutes? If you choose the latter, I recommend one set of exercises to the point of muscular fatigue as the best way of training. Pick the exercise that feels best to you—that would mean it is the exercise that best stimulates the muscle you are trying to work. There is no point doing a bench press for your chest if you only feel it in your arms.

Let us now discuss the type of exercise equipment you should use. Should you join a health club? Well, you can, but it is not necessary. You can easily accomplish what you need without joining a club. Despite all the new breakthroughs in technology, there is still certain equipment all good clubs have, and that is barbells and dumbbells. Dumbbells are probably the most diversified equipment you can buy. They are reasonably priced and easy to purchase. They provide the user a wide range of exercises, there is no need to adjust a machine apparatus to allow for size difference, and it allows the muscles to go through a proper range of motion. If you want to go with an even a simpler method, I have a series of videos called “Body & Spirit” from Three Angels Broadcasting Network. The most complex piece of equipment used is a hand towel. Although the exercises are basic, it has helped people get into a regular exercise routine in the comfort of their home.

Next, let’s discuss repetitions. Most exercise authorities recommend 8–12 repetitions per set of exercise; and if that is what you go by, that will be fine. I have found excellent benefits by doing as many as 20 repetitions for the upper body and 30 repetitions for the lower body. Especially for beginners, a weight that you can handle only 8 times is going to feel extremely heavy. I find people are more comfortable using a lighter weight and doing more repetitions. This helps them enjoy the workout more. A big part of exercise is mental. Our self-preservation mode is very strong. It takes time for the brain to allow the muscles to work at maximum effort. In other words, when you exercise, you are also exercising your brain. For the lower body I find 30 repetitions works well. It all comes back to how you feel. If you have a person do a leg press for the first time with a weight that would max them out at 20 repetitions, it will feel too heavy. As a person gets more accustomed to exercising, they can start raising the weight and lower the repetitions. I have worked out steadily for 35 years. Even still, I do 10–20 repetitions for upper body and 20–30 repetitions for lower body.

G) Choosing your strengthening program

The final question to your exercise program is: “Which exercises do I do?” Pick one exercise per body part that you can feel in the muscle you are working. It would be a wise investment to hire a trainer for a short period of time to give you a routine, and make sure you are doing it correctly. Yes, weights can hurt you if you use them improperly. Do not get too concerned. Last I checked, a car used carelessly can have very detrimental and permanent debilitating effects on our body. Once your routine is set, you can take it from there, maybe going back occasionally to make sure things are progressing properly.

Do not be in a hurry to progress. That is where injuries begin. Pay attention to any consistent irritation to any part of your body. You do not want it to become chronic. The number one reason men quit exercising is they are trying to get their youth back too quickly. Be patient, there is still tomorrow. For women, they usually quit because of boredom. Where the man pushes too hard, the woman tends to progress too slowly. I guess that is why the good Lord felt it was a good idea for man and woman to get together. In so many ways we balance each other out.

Probably one of the most important lessons we still need to mention is this: To whose glory are you training? When I was in college, it was all about ME! Years later, I trained to the glory of God. When I was training for self, I was impossible to get along with if I had a bad day in the weight room. Once I started training for the glory of God, I made so much better gains. I no longer got stressed about a bad day. I still had tomorrow. During my career as a health educator, I have noted that those who are obsessed with weight loss or strength gain do not do as well as those who do not worry about it. Stress effects our physiological reactions. Thoughts we have effect every cell in the body. Case in point: Has anyone ever made you angry? Was it necessary to warm up to be mad? No, the chemical actions made you ready for action instantly. If we are constantly worried about our progress, the chemical reactions will work against us. So, relax, enjoy your workout, and let the Lord bless your results.

H) Summary

There are two forms of exercise, aerobic and anaerobic. Neither is more beneficial than the other. THEY ARE BOTH ESSENTIAL!

You can make all the progress you want on a vegetarian diet. Whether you choose to eat animal products is up to you, but it is not necessary.

There is no such thing as a long, hard workout—It is either long or hard, but not both.

15 minutes a day, three times per week of weight training is adequate to make any gains you are looking for.

Everyone needs exercise. Having an active job will not negate the need for exercise.

Being too old or not having enough time are both excuses. Stop exercising these excuses, and start exercising your body.

Train your body to be balanced in muscle action.

You do not need a lot of fancy equipment. All you need is a willing spirit.

Keep the weights light and the repetitions high until you feel comfortable with your program.

Enjoy your workouts. Let your body change according to its time frame. Most importantly, train for the glory of God, not to the idol of self.

That pretty well sums it up. Follow these simple principles, and you will be amazed at how much better you feel. Remember; when you feel weak, you feel old. When you feel strong, you feel young.

 

 
© Copyright 2010 by A Place of Healing.