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EXERCISE.1
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"What About Exercise?"
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Included in this section, we talk about nutrition and
exercise and relieving tense muscles with tennis balls.
~
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Exercise Helps
~
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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.
~
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"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.
~
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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!
~
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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.
~
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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.
~
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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.
~
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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!
~
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Active People
~
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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.
~
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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.
~
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Too Much of a "Good Thing"
~
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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.
~
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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."
~
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L124 457 132 436
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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
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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
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P141 447
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P142 443
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P143 441
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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
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For Those Of You Who Overdo
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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:
~
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The Tennis Ball Technique
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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.
~
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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
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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.
~
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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.
~
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For these next techniques - you
will need two loose tennis balls:
~
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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
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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 398 218 399
L218 399 224 400
L224 400 229 398
L229 398 233 400
L233 400 235 407
L235 407 235 414
L237 413 240 412
L415 397 407 400
L560 435 539 445
L383 437 389 395
L263 420 320 381
L263 421 260 426
L260 426 263 433
L263 433 272 438
L272 438 278 437
L278 437 286 433
L286 433 296 423
L296 423 321 402
L321 402 339 380
L293 386 313 380
L313 380 327 377
L327 377 340 377
L340 377 347 382
L347 382 342 388
L342 388 332 382
L293 386 289 390
L252 414 252 422
L252 422 249 436
L249 436 241 451
L187 402 191 414
L191 414 200 424
L200 424 210 429
L210 429 219 435
L219 435 227 441
L227 441 231 448
L204 422 205 425
L235 414 230 422
L219 401 220 403
L220 403 220 404
L203 401 203 405
L203 405 200 402
L198 400 198 405
L386 443 411 454
L411 454 418 455
L418 455 425 452
L425 452 438 443
L438 443 454 418
O0
P386 442
P387 442
P388 442
P389 443
P390 443
P391 443
P392 443
P392 444
P393 444
P394 444
P395 444
P391 444
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P435 436
P436 435
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P439 433
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P441 432
P441 431
P442 431
P443 430
P444 430
P444 429
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P445 428
P446 428
P447 427
P448 427
P448 426
P449 425
P450 424
O15
O7
T3
L539 447 559 437
L559 437 563 441
L563 441 585 442
L585 442 591 448
L591 448 591 451
L591 451 594 453
L594 453 543 452
L543 452 543 448
F565 448 1
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L390 395 382 441
L382 441 395 447
L395 447 406 451
L406 451 415 455
L415 455 419 455
L419 455 425 453
L425 453 436 445
L436 445 451 428
L451 428 473 398
L473 398 481 385
L481 385 484 390
L484 390 492 402
L492 402 498 414
L498 414 518 431
L518 431 539 444
L539 444 561 434
L561 434 538 408
L538 408 516 381
L516 381 499 364
L499 364 487 354
L487 354 480 350
L480 350 462 352
L462 352 449 363
L449 363 435 378
L435 378 422 391
L422 391 412 398
L412 398 402 395
L402 395 390 394
F451 406 1
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P481 388
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~
P480 388
P479 388
P479 387
P478 387
P477 387
P478 387
O0
P503 366
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P504 367
P505 367
P505 368
P506 368
P506 369
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P474 393
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P472 396
P472 397
P471 397
P471 398
P471 399
P470 400
P470 401
P470 402
P470 403
P469 403
P469 404
P469 405
P468 405
P468 406
P468 407
P467 408
P467 409
P467 410
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P471 404
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P473 400
P474 400
P473 400
P472 400
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P471 400
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P474 398
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L241 451 253 453
L253 453 267 455
L267 455 304 453
L304 453 322 452
L322 452 347 445
L347 445 360 439
L360 439 376 439
L376 439 381 440
L381 440 388 394
L388 394 332 390
L332 390 329 394
L329 394 312 387
L312 387 314 381
L314 381 292 385
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L278 392 268 397
L268 397 260 406
L260 406 252 413
F330 406 1
O5
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L288 433 274 439
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L266 435 262 430
L262 430 265 424
L265 424 276 411
L276 411 315 384
L302 390 281 392
L281 392 272 394
L271 394 264 400
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P316 384
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P316 386
P315 386
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O7
L185 396 175 406
L175 406 169 421
L169 421 169 440
L169 440 176 450
L176 450 185 454
L185 454 199 457
L199 457 210 454
L210 454 228 454
L228 454 252 455
L252 455 235 451
L235 451 225 442
L225 442 212 431
L212 431 202 426
L202 426 195 420
L195 420 188 414
L188 414 187 406
L187 406 185 398
~
F187 432
O0
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P189 408
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P190 409
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O4
O14
C370 448 7
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O13
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XxA
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P291 388
P290 389
P268 399
P267 400
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P270 415
P269 416
P270 416
P269 417
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P326 389
P323 390
P324 390
P325 390
P329 389
P330 389
P331 389
P330 390
P329 390
P328 390
P327 391
P328 391
P329 391
XxZ
O7
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P222 452
P223 452
P224 452
P221 452
P225 451
P226 451
P227 451
P228 450
P229 450
P230 449
P231 449
XxZ
F232 452
XxA
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XxZ
O15
O1
F500 414
XxA
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P408 400
P409 399
P410 399
P442 436
P443 435
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P444 434
P445 433
P445 432
P446 430
P446 431
P447 430
P448 429
P447 429
P448 428
P449 426
P450 425
P451 422
P451 423
P452 421
P453 419
P453 420
P454 419
P454 418
P455 418
P456 417
P457 417
P457 416
P458 416
P458 415
P459 415
P459 414
P459 413
P460 413
P460 412
P461 412
P461 411
P462 410
P463 409
P464 408
XxZ
XxA
P462 355
P463 355
P461 355
P463 354
P464 354
P462 354
P466 354
P467 353
P465 354
P468 353
P469 353
P475 353
P476 353
P477 353
P478 353
P479 353
P474 353
P477 352
P478 352
P479 352
P480 352
P476 352
P480 353
P481 353
P482 353
P480 354
P481 354
P482 354
P483 354
P484 354
P486 355
P484 355
P485 355
P486 356
P487 356
P488 357
P489 358
P491 359
P492 360
P469 349
P470 349
P471 349
P472 349
P473 349
P474 349
P475 349
P471 348
P472 348
P473 348
P474 348
P475 348
P466 350
P465 350
XxZ
XxA
P489 395
P490 396
P491 397
P492 398
P493 399
P494 400
P495 401
P495 402
P494 402
P494 401
P493 401
P493 400
P492 399
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P498 405
P499 406
P500 407
P501 408
P502 410
P502 409
P496 403
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P507 415
P508 416
P509 417
P509 418
P510 419
P511 420
P512 421
P513 422
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