Software Vault: The Gold Collection

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mode6 O0 wc4 0 0 639 479 O10 n14 59 63 7 T1 RE0 0 639 465 O11 RE3 3 636 462 O10 RE6 6 633 459 O10 ti320 39 default "What About Exercise?" O11 te108 65 DEFAULT Included in this section, we talk about nutrition and exercise and relieving tense muscles with tennis balls. ~ O15 te30 105 DEFAULT Exercise Helps ~ O13 te30 125 DEFAULT If you want toned muscles, a healthy heart, immune and overall disease-proofing - EXERCISE! A growing body of evidence shows that exercise, coupled with a diet high in vitamins, trace minerals, complex carbohydrates, and low in fat are essential for optimal body-mind functioning. ~ O10 te30 284 DEFAULT "How do I start?" SLOWLY - start by doing some simple stretches. Make up your own or rent or buy a video. There are many exercise videos on the market. You'll find that there's a variety of exercise styles and levels. This makes it easy to find one that is tailored to suit your needs. ~ O15 te335 120 DEFAULT Richard Simmons has a "Sweatin' to the Oldies" video that people have a lot of fun with. And of course, there's Jane Fonda and Raquel Welch. Look around, this may be the very thing you need to motivate and inspire you! ~ O14 te335 250 DEFAULT Some people like to start out at a fitness center. If this interests you, watch your paper for special start-up membership offers. Perhaps you have a friend you can go workout with as a guest. This is a great way to look the place over. You may decide that its just the thing for you. ~ O11 U O1 wc4 0 0 639 479 O0 wf T1 O10 RE0 0 639 465 O11 RE3 3 636 462 O10 RE6 6 633 459 O15 te30 20 DEFAULT Another good way to begin an exercise program is walking. Many exercise experts agree that a brisk 20 minute walk 3 times a week is the best way to begin. Be sure you have high quality and supportive shoes for this. ~ O10 te30 150 DEFAULT We find that walking in the woods is much more interesting than on streets. It is also better for you. The natural variety of the surface and it's softness are better for your feet, legs, and back. There are usually more ups and downs, and walking up a steep hill is a great way to warm up on a cold morning and to firm-up those butt muscles! And, of course, there is cleaner air in the forest than in the city. For me, very best thing about walking in the country is the peace and calmness I feel. ~ O13 te335 20 DEFAULT There are also many books about exercise. Many of which are in your local library. Before you start your program, consult with your physician or practitioner. We've given you a few ideas. Now - its up to you get going! ~ O15 te335 150 DEFAULT Active People ~ O11 te335 180 DEFAULT Robert M. Hackman, Ph.D., professor of nutrition and human performance at the University of Oregon, says that a well-balanced diet and plenty of fluids ought to be the cornerstone of any sports program. He feels that eating a diet that has around 70 percent from carbohydrates, 15 percent from protein, and 15 to 20 percent from fat, would improve their sports performance. He recommends that a calcium source and 8-10 glasses of water be taken in daily added. ~ U O1 wc4 0 0 639 479 O0 wf O10 T1 RE0 0 639 465 O11 RE3 3 636 462 O10 RE6 6 633 459 O14 te30 20 default Metabolism and mineral excretion is accelerated in some people during and after vigorous exercise. Consult with a health practitioner regarding extra vitamins and minerals your body may be needing. Depleted body reserves may lead to pulled, tense, and sore muscles and ligaments, bone injuries, lowered immune function, low energy, and mental confusion. ~ O15 te30 219 default Too Much of a "Good Thing" ~ O13 te30 250 default According to a 1990 Gallup Poll, approximately 60 million Americans exercise regularly. Studies have shown that heavy exercise, like marathon running, can temporarily weaken immune function. ~ O10 te335 80 default Also, research is suggesting that too much exercise may cause production of dangerous free radicals in the body. Robert Hackman, Ph.D., says, "If you live in a dirty metropolitan area or other places where the air is polluted, protect yourself from free radical damage, particularly if you exercise outdoors."* *Doctor Robert Hackman's quote was "Reprinted with permission from the September, 1992 issue of Delicious! Magazine, a publication of New Hope Communications in Boulder, Colo." ~ T1 O15 L124 457 132 436 L132 436 133 411 L133 411 123 389 L135 457 144 438 L144 438 150 458 L161 458 157 435 L157 435 160 409 L160 409 171 388 L140 407 143 405 L143 405 142 403 L152 408 150 406 L150 406 152 405 L152 405 152 404 L153 407 168 384 L138 407 126 386 E147 395 6 9 T3 O9 L145 380 166 382 L166 382 190 394 L146 381 133 382 L133 382 121 387 L121 387 94 398 O7 L198 383 185 406 L200 387 190 406 L202 392 196 404 L88 388 100 409 L86 393 95 408 L84 398 90 408 O9 L200 400 203 402 L85 404 82 407 O12 T1 ~ P130 404 P131 404 P131 403 P132 403 P132 402 P133 402 P134 402 P134 401 P135 401 P135 402 P135 403 P136 403 P136 404 P137 404 P137 405 P138 405 P138 406 P139 406 P140 406 P141 406 P142 406 P143 406 P144 407 P145 407 P146 407 P147 407 P148 407 P149 407 P150 407 P151 407 P152 407 P152 406 P153 406 P154 405 P155 404 P155 403 P156 402 P157 403 P158 403 P159 403 P160 404 P161 404 P161 405 P162 405 P162 406 P162 407 P162 408 P161 408 P161 409 P160 409 P130 405 P131 406 P131 407 P131 408 P132 408 P132 409 P132 410 P127 448 P128 448 P129 448 P130 448 P130 449 P131 449 P132 450 P133 450 P134 450 P134 451 P135 451 P136 451 P137 451 P138 451 P138 450 P149 452 P149 451 P150 451 P151 451 P152 451 P153 451 P154 450 P155 450 P156 450 P157 449 P158 449 P159 449 P139 449 P139 448 P140 448 P140 447 P141 447 P141 446 P142 444 P142 443 P142 442 P143 441 P143 440 P144 440 P144 439 P144 440 P145 441 P145 442 P146 443 P146 444 P146 445 P146 446 P147 446 P147 447 P147 448 P147 449 P148 450 P148 451 L133 410 133 426 L133 426 131 440 L131 440 126 446 L161 407 160 412 L160 412 158 424 L158 424 156 435 L156 435 159 447 P132 424 P132 425 P132 426 P132 427 P132 428 P130 440 P127 446 P127 447 P159 421 P158 427 P158 428 P158 429 P158 430 P157 433 P157 434 P157 435 P157 436 P158 438 P158 439 P158 440 P159 444 P159 448 P141 445 P142 444 F143 427 2 P132 429 O14 T3 L140 395 142 387 L142 387 150 386 L150 386 153 388 L153 388 155 396 L139 394 142 391 O15 T1 L144 393 145 393 L149 393 150 393 L146 398 148 398 O15 L121 384 127 381 ~ L168 380 175 383 U O1 wc4 0 0 639 479 O0 wf O10 RE0 0 639 465 O11 RE3 3 636 462 O10 RE6 6 633 459 ti320 40 default For Those Of You Who Overdo O11 te80 120 default When injured, rest a day, then resume for shorter periods of time. Repeat the one day off, one day on schedule untiL the pain is gone. Pain from overworked muscles can be relieved quicker from moderate exercise than inactivity, says Robert D. Willis, sports medicine specialist. The following screen shows a technique in the reduction of minor muscular pain and tension: ~ U O1 wc4 0 0 639 479 O0 wf O10 RE0 0 639 465 O11 RE3 3 636 462 O10 RE6 6 633 459 O10 ti319 38 default The Tennis Ball Technique O11 te80 80 default Find a old sock. Then place two tennis balls in it. Tie a knot right past the place you want them. Leave enough between the balls to allow for your veterbrae. Also leave a little bit of room for adjustment near the knot. ~ T3 O14 C195 292 48 F202 312 KC136 240 251 348 244 347 O15 L296 228 262 234 L262 234 242 235 L242 235 198 235 L198 235 166 232 L166 232 158 236 L158 236 146 245 L146 245 136 260 L136 260 130 289 L130 289 131 316 L131 316 140 333 L140 333 165 345 L165 345 189 352 L189 352 213 352 L213 352 231 348 L231 348 246 348 L246 348 278 348 L278 348 307 349 L307 349 349 344 L349 344 373 323 L373 323 385 303 L296 228 304 228 L304 228 320 232 L320 232 340 238 L340 238 354 251 L354 251 370 269 L370 269 380 275 L380 275 393 271 L393 271 401 249 L401 249 432 244 L432 244 441 261 L441 261 447 281 L385 304 396 308 L396 308 415 316 L415 316 433 311 L433 311 448 291 L448 291 474 296 L442 269 478 251 L478 251 476 258 L476 258 479 271 L479 271 476 279 L476 279 479 290 L479 290 473 295 L469 266 456 273 ~ L455 283 474 282 L438 280 417 295 L409 274 419 269 L385 277 399 301 O0 RF476 251 492 299 O15 L476 251 538 236 L538 236 592 237 L474 296 511 305 L511 305 552 307 L552 307 591 308 L591 308 591 301 L591 301 592 293 L592 293 590 284 L590 284 592 276 L592 276 590 269 L590 269 592 258 L592 258 590 251 L590 251 593 242 L593 242 590 238 L543 246 571 247 L516 259 573 260 L552 271 581 271 L536 283 582 286 L496 276 525 276 O7 L158 260 155 271 L155 271 156 275 L156 275 160 280 L160 280 167 284 L167 284 177 287 L177 287 194 287 L194 287 205 284 L205 284 212 284 L212 284 221 290 L221 290 231 299 L231 299 234 307 L234 307 233 323 L233 323 231 326 L334 255 333 261 L333 261 333 273 ~ L333 272 336 287 L336 287 341 295 L341 295 346 298 L346 298 348 303 L348 303 349 306 L260 269 266 274 L266 274 274 283 L274 283 278 292 L278 292 278 299 L278 299 276 316 L276 316 270 330 U O1 wc4 0 0 639 479 O0 wf T1 O10 RE0 0 639 465 O11 RE3 3 636 462 O10 RE6 6 633 459 O11 te30 50 default While laying on your back, with your knees up and your feet flat on the floor, take the sock - placing one tennis ball on one side of base of your spine, and the other one on the other side. "Scooting" your body southward, roll over them as if they were ball bearings between you and the floor. Take some deep breaths. Be sure to pause on the tender, tight spots. Explore and discover your own variations as far as the ball placement in the sock and with the technique. You can use the tennis balls without the sock, also. Pay special attention to the areas all around the neck and shoulders. ~ O13 te335 50 default Then move the balls into the sore areas along the sides of the neck - up to the skull base, paying extra attention to the indentations there. ~ O15 te335 140 default For these next techniques - you will need two loose tennis balls: ~ O14 te335 190 default Roll the balls, one at a time, in the "notches" at the top of your neck in a circle with as much pressure as comfortable. ~ O10 te335 270 default Next, massage the indentations in the buttocks by placing a ball on both sides at once. Move around to be certain to reach all tender areas. ~ O15 ~ L370 436 382 441 L382 441 399 446 L399 446 410 446 L410 446 433 437 L433 437 447 427 L447 427 472 399 L472 399 479 386 L479 386 491 397 L491 397 513 422 L513 422 539 444 L539 444 543 452 L543 452 593 452 L593 452 592 448 L592 448 585 442 L585 442 562 440 L562 440 560 437 L560 437 559 436 L559 436 562 434 L562 434 532 401 L532 401 504 367 L504 367 483 354 L483 354 471 352 L471 352 455 357 L455 357 437 375 L437 375 417 396 L417 396 382 394 L382 394 322 387 L322 387 286 391 L286 391 272 395 L272 395 263 404 L263 404 252 412 L252 412 240 412 L370 437 361 438 L361 438 352 442 L352 442 320 453 L320 453 263 455 L263 455 237 451 L237 451 233 448 L233 448 226 451 L226 451 214 454 L214 454 198 457 L198 457 176 451 L176 451 170 442 L170 442 168 431 L168 431 169 419 L169 419 175 408 L175 408 183 398 L183 398 186 397 L186 397 188 402 L188 402 196 398 L196 398 199 400 L199 400 201 399 L201 399 210 392 L210 392 212 392 L212 392 214 398 L214 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