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14
while discharging carbon dioxide. With–
out this interchange, you die. Your
brain and heart can't function without
oxygen.
Vigorous exercise,
after proper condi–
tioniug,
helps the circulatory system to
perform more adequately. The need is
to develop sorne type of
end11rance
exerciie
which makes the heart and
lungs work somewhat harder over' a
prolonged period of time. WaJking,
jogging, swimming, bicycle ríding and
skating are all good if followed as a
regular routine, and in accord with your
physical condition. Obvíously, older,
overweight people should stay off
skates.
Studies show exercise actually tends
to increase the circulation on the sur–
face of the heart as well as the other
parts of the body. The greatec demand
for blood encouragcs an increased Aow
through sorne of the detour channels
which may not carry much blood ordi–
narily. With these channels enlarged,
the load induced by a breakdown in a
main artery can be lessened and could
easily make the difference between a
fatal or non-fatal heart attack.
If
you think you have a heart prob–
lem,
see
a doctor before entering into
any exercise or diet program.
Practica! Suggestions for Your
Exercise Progr am
1)
Y ott m11st start gradt1a/ly
to avoid
discomfort and extreme soreness in mus–
eles that have not been active. Startíng
too rapidly on a vigorous program
could be very dangerous. People are too
prone to talk about what
"J
used to do"
in school, then going out after years of
inactivity and try to prove that they can
still "do it." Forget for a time the
weight you used to lift or the sprints
you used to run . The first order of the
day is to slowly
condition
yourself.
Compete with no one but yourself in
the early stages of your program.
2)
Yo11 mmt be 1'eg11/ar with yom
worko11ts.
This is where self-discipline
enters the picture. Pick a time that suits
you best. You must make exercise as
much a part of your daily routine as
possible. For real improvement, try to
work out at least five times a week.
The
PLAIN TRUTH
Every other day would be a mínimum.
Try to never skip more than two days.
3)
Don't become disro11raged.
Too
many expect quick, dramatic results.
Remember that you are after long-term,
not immediate results. You took a lot of
time getting into poor condition - so
reconditioning will also take time.
If
you start, be determined that you will
develop enough character to keep it up.
4)
Use three general types of exercise.
Warm-up exercises, conditioning, or
strength-building exercises and circu–
latory or endurance activities.
Warm-up exercises speed up heart
and lung action, stretch the muscles,
help reduce tension, prepare the body
for greater exertion and reduces thc
possibility of sprains and strains.
Conditioning exercises tone up and
st rengthen leg, back, abdominal, and
other major musde groups.
As mentioned earlier, circulatory
activities induding walking, jogging,
running in place, bicycling, swimming,
rowing and others. The idea is to con–
tract large muscle groups, especially the
Jegs, for longer periods of time than
strength-building exercises require. The
gradual increase of certain circulatory
activities stimulates and strengthens the
circulatory and respiratory system.
Our biggest problem is to help get
the blood back into the heart. When
we walk, swim or run, the large muscles
of the leg cont ract. The blood is then
forced back to the heart through the
veins.
Walking briskly and slow jogging are
the most practica! and important activi–
ties for the average person. They require
no major expenditures for equipment
and can be done most aoywhere.
5)
Take advantage of everyday
opporttmities.
Simple things make a big
difference. Make it a rule to walk
unless you absolutely have to ride. Take
the stairs at every opportunity instead of
the elevator or escalator. Stretch any
time your muscles begin to feel tense.
This simple act is good for anyone who
must sit for long hours in a fixed
position at a desk.
6)
T ake ttp a sport if possible.
This
will aid you in your fitness program and
add enjoyment and spice to it. Adopt
March, 1970
the attitude that "l'm getting fit so that
J
can really enjoy my favorite sport."
You probably know a lot of "week–
end" athletes who do nothing strenuous
all week, then suddenly go skiing or
play touch footba11, tennis or sorne
other vigorous activity.
This
is
dan–
gerOIIS.
If
you plan to be involved in a
vigorous sport, you must condition
yourself for it. Practically every sport -
including golf - demands good legs.
You won't sink many putts if your legs
are wobbly.
Conform to All Health Laws
Real physical fi.tness requires con–
formity to all the Jaws of health -
including a balanced mental outlook,
proper nutrition (which includes mod–
eration in
eating
and
drinking
and
avoiding needless refi.ned foods), proper
rest and relaxation as well as a
bal–
rmced, reg11lar
program of physical fit–
ness. In short, fitness involves being in
harmony with
ail
the "seven laws of
hcalth."
Jf
you have not yet received
your free copy of the "Seven Laws of
Radiant Health," please write for it
immediately!
Most of us need an exercise guide to
help us proceed smoothly and accord–
ing to sorne sort of plan.
Many good books are available and
they don't have to be expensive. For
example, The President's Council on
Physical Fitness has prepared an
excellent guide called
Adttlt Physical
Pitness.
The price is 35( For
25~
each, you can also get
Vigor-
a com–
plete exercise plan for boys 12 to 18,
and
Vim,
a complete exercise plan for
girls 12 to 18. These are for sale by the
Superintendent of Documents, U. S.
Government Printing
Offi.ce,
Washing–
ton, D.C. 20402.
Make sure that any book you pur–
chase is basic. Avoid those that pro–
claim a "miracle," or "quick" or "easy"
approach to fitness. There is no easy
way to stay fi.t. It always requires work
and will power.
The picture isn't pretty. Lives are lost
needlessly because of apathy. There is
something you can do.
Then won't you take "just a little
care" - for your heart's sake?
o