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STRENGTH BUILDING The E-books may be accessed, read and copied at a cost of $4.95 each, or any and all may be read anytime without limit at a cost of $12.95 per month.
THE E-BOOK ON STRENGTH BUILDING
THE E-BOOK ON STRENGTH BUILDING PUBLISHED BY HEALTHY JINGLES PUBLICATIONS LLC 2008 Jingles are presented as an efficient and effective way to encapsulate self-help advice approved by medical authorities. Use of jingles makes self-help advice far easier and more enjoyable to read, remember and understand. BY VERNON A. QUARSTEIN Ph.D. Copyright © 2006 and 2008 by Vernon A. Quarstein All Copy Rights Reserved unless purchased. The material in this electronic publication is protected under International and Federal Copyright Laws and Treaties, and as such, any unauthorized reprint or use of this material is strictly prohibited. The material in this electronic publication may be stored only on one computer at one time. You may keep one additional copy on CD or disk for backup purposes. You may not copy, forward, or transfer this publication or any part of it, whether in electronic or printed form, to another person or entity. Reproduction or translation of any part of this work without the permission of the copyright holder is against the law. Contact dr.h.jingles@gmail.com
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THE E-BOOK ON STRENGTH BUILDING
Remembering on Cue Weight Control Jingle Exercise Jingle Fiber Jingle Combine All Three Jingles Stop Craving Jingles Validity of Healthy Jingles Roughage -- Fiber Studies Eating-Disorders References INTRODUCTION Practically everyone knows that people need exercise in order to stay healthy-- but just look around! Obesity is common so apparently the message does not penetrate the mind sufficiently to make people realize that they are fat. They know that they need exercise but don’t seem to know how to encourage themselves to do so. The exercise message is clearly not believed or is just ignored usually because of excuses– imagined or real. Still, exercise is the most successful and beneficial way to stay healthy. In fact, exercising is the only way to stay healthy by those who otherwise do not need to do physical work of any kind. Physical work is done by very few, but eating full meals is done by almost everybody. Walking, running, bicycling and strength training can compensate for our lack of work related exercise. Bicycling is acceptable and, by some, a preferred way of exercising. The next discussion and jingle on exercising is according to the University of California at Los Angeles (UCLA). [i]
Get a medical checkup before you begin a moderate to vigorous exercise program, particularly if you are older than forty, if you have medical problems, or if you have not exercised previously. Treadmill stress tests were once considered an important precaution; they are not necessary for most people who are healthy even if they are senior citizens. But even if stress tests before exercise are not useful for healthy men, they are mandatory for anyone with heart disease or symptoms that suggest problems. There are three main reasons why we should exercise, and these are not all. We cover some of the reasons in our weight control E-book, which includes both exercise and diet, and our several chapters on various diseases; all call for exercises. The three main reasons are as stated in this one-verse jingle, but the jingle titled “The Advantages of Exercising” in this chapter specifically identifies the effected parts of the human body that depend upon exercise to remain functional. Jingle #1: Why, How, and When to Exercise ?
The “Why Exercise?” Jingle [1.1] Some say, “Why should we exercise?” There are three important reasons why: Exercise lets muscular fitness, body- Flexibility and heart health stay high. Narrative explanation of [1.1]: There are precautions that we must take into consideration when we embark on an exercise program, particularly when changing lifestyle from sedentary to physical activity. Exercise Caution Jingle [1.2] Eat and drink appropriately, about: A two-hour wait before you begin. Drink plenty of water throughout, Particularly in hot weather’s sting. Narrative explanation of [1.2]: The two-hour wait is designed to allow digestion of food which requires concentration of body fluids in the stomach and kidneys and other parts of the gastrointestinal tract. Jingle #2: To Start Up and End an Exercise
Warm Up, Cool Down Jingle [2.1] Warm up before exercises start up, Stroll before start of walking. Cool down before exercises are done, Walk before start of jogging. Stretch Up, Dress Down Jingle [2.2] Stretching and light calisthenics, Are ideal for warm-up and cool-down. Dress simply, aiming for comfort, Convenience, safety rather than fall-down. Narrative explanation of [2.1 & 2.2]: Both warm up and cool down are designed to avoid sudden changes in activities that in some cases can cause light-headiness and even more serious effects on the body. Think of the many advantages that accrue to those who exercise and thus condition the muscles of the body. These advantages include a lot! Jingle #3: Advantages of Exercising Balance and Back Jingle [3.1] Better balance, strength, flexibility, The ability to walk and run for life: Wards off back, joint, and spinal pains, Avoids a life full of medical strife.
Blood System Jingle [3.2] Stronger and cleaner blood vessels, Keeps blood coursing through the veins, Cleans capillaries throughout the body, Blood cells carry oxygen to our brains. Thinking and Feeling Jingle [3.3] Greater mental acuity for thinking, We stick to our diet and get less gain, By exercising we feel much better, With a decided reduction in pain. Bodily Systems Jingle [3.4] Exercising all systems of our body, Fights infections and keeps us well, Breathing gets easier and better, Full nights of sleep are so swell.
Narrative explanation of [3.1 to 3.4]. Exercise is, in fact, one of the most powerful medicines that one can take with or without a prescription. There is some danger in starting an exercise program unless we have completed a physical examination and it shows that we are fit to do so. See a doctor before start-up if ages are over forty for men or over fifty for women. In these latter cases it is important that we talk to our doctor about the exercise program and particularly the intensity level that is proper for us. What can we do to get started? Here is a jingle with guidelines upon which to get started:
Talk to a Doctor Jingle [4.1] Talk to a doctor so you can know, How long and fast one should go, Expect pain in the initial show, Keep exercising if going gets slow. Don’t Start with Injuries Jingle [4.2] No need to end up with injuries, We know not to push too hard, Unnecessary to feel pain spasms, Working out in the back yard. Start Up Motivation Jingle [4.3] No matter our physical condition, Some exercise program will do. Motivation is a necessary ingredient, To get the workout through. Start Up a Challenge Jingle [4.4] Our bodies are dynamic systems, Effort and exercise most ills alleviate, But without this physical challenge, Our systems slowly deteriorate. Start Up a Good Routine Jingle [4.5] There is always a bit of discomfort, To start up a good fitness routine. Payoff comes from health benefits, When we end up feeling real keen. Narrative explanation of [4.1 to 4.5]: There are many ways to exercise. Some are better than others. Almost all will help keep us in shape. We address just three exercise techniques in this chapter, but the guidelines included in these generally apply to all. We address walking, running, strength and power, and bicycling (in next chapter) as these exercises form the basis for wellbeing. We begin with walking and running because they are important forms of exercise that millions of people participate in the following recaptures messages on fitness provided by the The next type of exercises that we address is walking and running. This is perhaps the easiest yet most beneficial type of all the exercises. Walking and running are specifically designed to improve the flexibility of the skeleton and to improve the cardiac function. To be effective in these roles walking or running needs to be at least moderate in pace and of sufficient duration. If done most days of the week, this formula gives the heart, lungs, and leg muscles the exercise they need to stay healthy and strong. A Reminder on Caution on Startup Consult your physician before beginning an exercise program if you are a healthy but sedentary woman over fifty, or man over forty, or if you have cardiovascular or lung disease at any age. In addition to a medical exam, it may be advisable to have an exercise stress test. You should also see your physician first if you are thirty-five or older and have any heart disease risk factors (such as family history, high blood pressure or cholesterol, smoking or obesity). Strength and Power Training The primary reference is “Strength and Power Training, A guide for adults of all ages” [v] We begin by showing what happens without this jingle. Jingle #5: Bone Density Loss of Strength Jingle [5.1] Bone density and strength, All dwindle over the years. So, too, does muscle power, Losses can reduce us to tears. Falls and Fractures Jingle [5.2] These conditions open the door, To falls, fractures, much strife, That compromises our ability, To lead an independent life.
Increase Density Jingle [5.3]. Strength training is the best way, To slow and reverse the decline. Disabilities catch up in the long run, Unless you work at it all the time. Jingle #6: What Training Can Do for You Bodily Functions Jingle [6.1] Strength training contributes, To bod ily functions we extol. Prevents diabetes’ sugar levels, Boosts good HDL cholesterol. Builds Muscles Jingle [6.2] Strength training builds the muscles, Keeps knees and joints in operation. Training eases pain and stiffness, Improve ranges of arthritic motion. Reduces Weight Jingle [6.3] Strength training rids many pounds, Replaces bad fat with muscle mass. That, in turn, lowers risk of diseases, In heart, diabetic, arthritic class.
Builds Up Bones Jingle [6.4] Applying weights to our bones daily, Activates bone-building cells for free. Lays down extra calcium particularly, To hips, spine, and arms, all three.
Strength Training Jingle [6.5] Strength training can help all people, Any age is accepted as is overweight. Big muscles not wanted or needed, Qualifications aren’t open to debate. Ten Weeks of Workouts Jingle [6.6] Ten weeks of devoted weight workouts, Dramatically builds up the body’s agility. Contributions to both men and women, Include strength, agility, and mobility. These following self-explanatory tips on strength training come from a special report from Jingle #7: Strength and Power Training Weights Warm-up Time Jingle [7.1] Take five to ten minutes warm up, Before every session goes formal. Cool down after session is over, until: Breathing and heartbeats are normal.
Start-up Weights Jingle [7.2] Choose weights as light as two pounds, For the first strength training bout, So you can concentrate on good form, Before you get all stretched out. Weights Repetitions Jingle [7.3] After two pounds add enough weight, So number of repetitions you can do, Stays at six to twelve repetitions per set, Pace yourself until the set fits you. Weights Just Do It Jingle [7.4] The last few repetitions should require, A good deal of effort and strength to do. Unless the doctor or an exercise expert, Gives other instructions– you’re through.
Weights Pauses Jingle [7.5] Lift weights for a three-second count, Pause one second and don’t stop breathing, Lower weights to a three-second count, Breathe out lifting, breathe in lowering.
Weights Sets Jingle [7.6] Aim for two to three sets to start, During a strength program start-up. Begin with two sets of eight repetitions, Work up from there to your tops. Weights Rates Jingle [7.7] If you can’t do eight repetitions at start-up, Do just as many as you can do to begin. When comfortably for you to do three sets, Of twelve repetitions, then up weight again. Weights and Strength Jingle [7.8] Muscles grow stronger by adding weight. Isolate muscles by moving them lightly, Don’t rock, sway, or lock the joints, Just bend your joints only slightly. Weights Rests Jingle [7.9] Rest between sets for a minute or two, To keep strength, get muscle relaxation. Remember RICE if you get injured, Means Rest, Ice, Compress, Elevation.
Weights Injuries Jingle [7.10] Rest the muscle, Ice twenty-thirty minutes, Every two to three hours four to six days. Apply compression until swelling’s down, When resting or icing elevating pays. Weights Swelling and Pain Jingle [7.11] Call your doctor for advice and info, About managing swelling and pain. Wait until the injury heals before, Training the same muscle again. To get gain without pain, you must do it wisely, using restraint and judgment every step of the way.[vii] Here are a few tips in jingle format: Jingle #8 : Strength Exercises Take It Easy to Begin Jingle [8.1] Exercise regularly on, Exercises that you know. Don’t do harm to yourself, But keep yourself in tow. Exercise Regularly Jingle [8.2]: Unless ill or injured, Exercise nearly every day. Alternate harder with easier, Time to recover some way. . Find Exercises that Suit Jingle [8.3]: Explore a variety of activities, Find out what suits you best. Build a well-rounded program, Keeps your muscles fresh. Exercise Safely Jingle [8.4]: It makes little sense to reduce risk, Of heart attack or stroke with a bet. Don’t risk accidental injury or death, Adjust when it’s too hot, cold, or wet. Listen To Your Body Jingle [8.5]: Warning signals of heart disease: Chest pain or pressure, indigestion, Erratic pulse, lightheadedness, Short breath, fatigue, or sweating.
Working Back into Shape Jingle [8.6] Do not ignore aches and pains, Don’t exercise if feverish or ill,. After illness or injury or layoff, Work back into shape gradual.
Johns
Johns References
[i] UCLA Division of Geriatrics Healthy Years. 2006. The truth about exercise 3 (2) [ii] [iii] The [iv] U.S.A. Track & Field’s Web site, www.usatf.org/clubs/search. [v] Walter, F. and Bean, J. (Eds.). 2006. Strength and power training, a guide for adults of all ages. [vi] [vii] Harvard Men’s Health Watch. 2005. Exercise and aging: Can you walk away from father time? 10 (5): 1-5 |
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