....()....contd...

....strenuous exercise in their advanced years.

THE HEART AND EXERCISE 

It has often been claimed that the heart is damaged during strenuous exercise but there is no evidence to indicate that this is true. The heart is really benefited by both light and heavy exercise. The so-called athletic heart is commonly spoken of as a diseased heart and is generally found among athletes. However, an athletic heart is simply an enlarged heart and is in no sense diseased or damaged. It is only natural that the heart muscle should increase in size as it is exercised, just as any other
muscle does. And this increase in size is desirable. It indicates a better-developed and stronger heart.

There are some cases, however, in which an enlargement of the heart is associated with disease but this is never due to exercise. A pathological enlargement of the heart muscle is not to be confused with the normal enlargement of the heart muscle which has been exercised at periodic intervals. Tests of athletes have shown that these people do not suffer from real heart disease any more often than do others. In fact, their hearts are probably in better than average condition. 

WEIGHT-LIFTING 

One of the best forms of exercise for developing great strength and good all-around body development is weightlifting. It not only develops and strengthens the arms, but also develops strong shoulders, a strong back and strong legs. When a great many varied exercises with dumbbells and barbells are employed the body gets the most benefits. Under such conditions more muscles are used and a more uniform body development follows. For real strength, weight lifters are unsurpassed. The professional and strong men are usually weight lifters.

It is likewise true that those who possess the most beautiful and well- developed bodies are weight lifters. Do not make the mistake of attempting to gain great strength by lifting light weights. It is true that you must start your program with light weights, but these are only used temporarily as a means of gradually accustoming your body to weight-lifting. You can lift a 10 lb. weight a thousand times a day, but doing so will not enable you to lift 100 lb. weights. You gain the ability to lift heavy weights only by lifting them. Lifting a light weight a hundred times a day will give you less strength than lifting a heavy weight ten times a day.

Always remember to keep the back straight when lifting heavy weights. You will be able to lift only a fraction as much when the spine is curved as when it is straight. Every experienced porter knows that, when the spine is curved, it is almost impossible to
move a 1000 lb. case. A porter stands at arms length from the case, rests the hands against some part of it, and with the back perfectly straight does the pushing, thus gaining the full power to the legs and the back. The weight lifter should apply the same
principle to this work.

HOW AND WHEN TO EXERCISE 

The all-important rule to remember in exercising is to increase the various movements in progression. The first exercises  in the morning should be relatively mild and short of duration. Each successive day you may use heavier exercises over a longer period of time.

Starting to exercise perhaps five to ten minutes per day in the morning and evening with light, simple movements, you may gradually, after a period of weeks or months, reach the point where you can exercise a half-hour to an hour a day.

Of course no set rules can be laid down as to the rate of progression. This must always depend upon the individual. Some, who have always possessed reasonably strong bodies, can progress very rapidly. For others, particularly those who possess a history of weakness and disease, several months may be required before the heaviest forms of exercise, such as weight-lifting and gymnastics, should be indulged in for any appreciable length of time. 

It is the best policy to take the more strenuous exercises only about five or six days a week. Exercising every day without exception probably does no harm but it will not produce rapid results. The real growth of muscles takes place between the
exercise periods while the muscles are resting. Resting the muscles is as important as exercising them.

The whole essence of body building consists of alternate exercise and rest. If one does only light exercise for short periods no special rest days are desirable or necessary. But for the greatest strength you will want to do at least some heavy exercise, and under such
conditions there will have to be more rest periods.

Many do the heavy exercises about three or four times a week and on the other days they do just light exercises. This is a good plan and does not necessitate any special rest days.

Alternating each day with light exercise and heavy exercise also provides the muscles with sufficient rest. It is generally desirable, especially in cases of greatly impaired health, to precede a program of exercise with a fast.

This is not essential but it will enable you to progress with your exercises more rapidly. By giving your body a thorough cleansing through fasting you will be in a better position to exercise. You will suffer less readily from fatigue and will be able to do the movements
more easily. 

Make your exercise program as varied as possible. During the summer months make the fullest use of swimming, tennis and other outdoors sports. In winter, ice skating is a popular sport, along with skiing. Engage in some form of exercise in your own
home at periodic intervals. There are many books and physical culture magazines which describe the hundreds of such exercises, and by reading these you can learn numerous movements which are of much value. Then, if you desire great strength you can get some barbells or dumbbells for home use. Also, in nearly every large city there is at least one gymnasium. These are generally equipped with numerous forms of apparatus which permit many good forms of exercise. 

Above all, do not consider exercise to be some sort of difficult chore which you must indulge into have good health.

Look forward to your periods of exercise with delight, as the child looks forward to his periods of play. After all, exercise is nothing but play. For the really healthy person it is something to look forward to. A healthy youthful body craves exercise; it craves
activity. Notice any child and you'll see that it is continually running, moving about and playing.

It is only in a condition of physiological old age and disease that people shun exercise.  YBuild health first; eliminate toxemia and re-mineralize your body with natural uncooked foods. Then you will be enthusiastic about exercise. You won't think about whether or not you should do it.

You will simply take it as a matter of course as you would take any other form of entertainment or play.

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