- Warm up for 2 to 10 minutes. Do not stretch cold muscles, tendons, and ligaments, as they are stiff and will tear. Stretch only after an adequate warm-up.
- Start slowly and progress gradually.
- Exercise before eating, or wait 2 hours after eating.
- Exercise in temperatures between 40øand 85øF., with humidity under 60%. Do not wear rubber or plastic suits.
- Avoid standing still immediately after exercising. Cool down by slow walking or similar means for 10 minutes before a hot shower.
- When not feeling up to par and after illness do not exercise, or exercise at a lower level. One of the important reasons to begin an exercise program at a slow pace and build up over time is for the joints. When they do not have elasticity they are subject to irreversible injury. Also, when the thigh muscles are weak, the knees are subject to irreversible injury. Reasonable, but not severe musculoskeletal pains are common during the first two weeks, but should disappear shortly thereafter.
- Do not drink alcoholic beverages for at least five hours prior to exercising.
- Do not sprint at the end of your work-out.
- If you experience any of the following during or after exercising, discontinue your exercise and consult your doctor: Pain in the chest, teeth, jaw, neck, or arm; significant difficulty in breathing; Light-headedness or fainting; Irregular heart rate persisting during exercise and recovery period; Disabling musculoskeletal discomfort or swelling of joints; Excess fatigue as indicated by constant lethargy, malaise (indefinite discomfort), or an uncoordinated gate with weakness after exercise; Unexplained notable weight loss; Persistent nausea or vomiting after exercise.
- Exercise every muscle in the body.
- Provide superb circulatory and cardio-vascular conditioning.
- Give you surprising coordination.
- Bring you to a state of personal attractiveness that is noticeable to friends, relatives, loved ones, and new acquaintances.
- Even if out of shape (appearance) and condition (health), it can result in a reversal of a biologically aged condition.
- If used regularly (I recommend 4 days per week: a Monday & Thursday workout and a Tuesday & Friday workout, with Wednesday off) this workout can slow and even reverse many of the effects of aging, dramatically.
- Make funny faces of all kinds, for about 1 1/2 minutes, bringing the neck muscles into play.
- Fill both cheeks with air, then force all of the air back and forth from one cheek to the other, for about one minute.
- Wet the lips, and rub them one against the other as though applying lipstick. Do this for about 1/2 minute. This will help keep the lips full, and avoid the aged look of too thin lips.
- Yoga gives us the "Lion" face exercise: Open the eyes wide, stick the tongue out as far as possible, and lean the head forward slightly. Hold for about 20 seconds. Do this exercise 3 times.
- Holding the head perfectly still, look up as high as possible without raising the eyebrows; and hold it for 5 seconds; then look left 5 seconds; then down 5 seconds; then right 5 seconds. Do this twice.
- Rotate the eyes: Look up; left; down; right; then up again. Do this 3 times. Pause a moment; then reverse the direction: Look up; right; down; left; then up again. Do this 3 times.
- To exercise the muscles which focus the eyes: Go to a window: look into the distance as far as you can see; then gradually look closer and closer until you are looking at the tip of your nose; then gradually look away until you are again looking at your distant starting point. Do this 10 times.
- Establish contact with your inner being; the body; the mind; then the emotions. Listen to yourself, and get to know yourself better.
- Consider the TOPICS you selected: TOPIC 1; then TOPIC 2; then TOPIC 3; then TOPIC 4, etc.
Carl Bourhenne's Fitness and Long Life Manual |
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Youthful and Attractive |
Along with calorie reduction, exercise can be one of the most influential factors on your longevity, health, attractiveness, and youthfulness. And it is easy to understand why the successful professional athlete follows a well designed program of physical fitness on a consistent basis. And yet, we all share the same basic anatomy and physiology, and thus the same essential need for physical fitness.
The three components of physical fitness are the same for all of us:
Strength, Flexibility, and Stamina.
Strength is developed and maintained by overcoming resistance. The best forms of strength development and maintenance are weight training, push-ups, pull-ups, sit-ups, and calisthenics. The broader the range of movement and angles of application, the more effective the strength development.
Flexibility refers to the capability of muscles, ligaments, tendons, and bones to provide a wide range of movement in joints. Muscles, ligaments, tendons, and bones all have a degree of elasticity which varies according to the degree and frequency to which the elasticity is practiced. Flexibility is developed and maintained by regular, gentle stretching routines.
Stamina, or endurance, refers to the ability to sustain activity for a period of time. Stamina, as with most other human abilities, comes from practice - that is performing full-body activities involving the large muscles and major joints for a period of time. Stamina can be developed and maintained by walking, running, bicycling, swimming, and by weight training with lighter weights and many repetitions. The main way that stamina develops is by increasing the ability of the body - especially the muscles - to transport oxygen. Stamina training results in the formation of a larger number of capillaries throughout the muscles, and is also the training necessary for cardio-vascular health.
In order for Strength, Flexibility, and Stamina to be developed and maintained, exercise sessions must be both frequent and reasonably intense. Naturally, intensity must be relatively low in the beginning, and should be increased as conditioning is developed.
The benefits of a regular exercise program are so profound as to affect the entire person physically, mentally, emotionally, socially, and vocationally. Many people say they actually feel like a different person. This is not surprising, in view of the fact that exercise causes the brain to produce "endorphins", a natural substance with the same general chemistry as morphine. It makes us feel good and accounts for the feeling of "runner’s high" that many distance runners experience. It would be hard to argue against the statement that "exercise makes happiness".
The exercised person is leaner, stronger, has better circulation, recovers more quickly after exercise, illness, and other life changes; and is better protected against illness, especially cardio-vascular disease.
Some evidence shows that there is a relationship between regular exercise and physiological aging. The unexercised person often displays physical characteristics of early aging, with physiological middle-age arriving before the chronological age middle age. On the other hand, exercised individuals in their 60's and older can be vigorous "youngsters".
Indeed, research shows that regular exercise postpones physiological aging in adulthood, and enhances strength and stamina in old age. Problematic, though, is the fact that declining suppleness results from the accumulation of major and minor injuries of the joints. Since joint damage and deterioration are not presently reversible great care must be taken throughout life to avoid injury or undue stress to the joints.
Following is a list of research-documented physiological effects of regular, strenuous exercise:
Decreased body fat, increased lean body weight (muscles, etc.), increased strength/weight ratio, lower resting heart rate, more ATP (the energy currency in muscles), faster return of heart rate and blood pressure to normal after exercise, improved stroke volume of the heart, lowered blood lactates (fatigue products) for given work load, lowered heart rate during moderate work, increased lung capacity (Vital Capacity, and Tidal Air), increased maximum oxygen debt - blood lactates at maximal work, increased oxygen extraction at tissues during maximal work, increased aerobic capacity of maximal oxygen uptake per body weight or body surface area, lowered blood lipids (cholesterol, triglycerides, etc.), increased HDL (high density lipoprotein - the good one), increased blood volume and total hemoglobin (overall oxygen-carrying capacity), increased bone density and joint strength, increased cardiac and skeletal muscle vascularization, increased digestive efficiency and bowel functions, less postural problems and low back pain, less emotional disturbances (esp. anxiety and depression); and, decreased chronic fatigue, shortness of breath, overweight, digestive upsets, headache, backache, anxiety states, muscular weakness and atrophy, musculosketal (muscle, bone, joint, ligament, tendon) pain and injuries, high blood pressure, atherosclerosis, coronary artery disease, and generalized, accelerated degenerative aging.
It is interesting to note that exercise is presently the best known way to prevent osteoporosis if the exercise places stress on the bones. Calcium ingestion simply hardens the existing bone tissue, but stress on the bones (such as from most types of exercise) stimulates the production of bone forming cells (osteoblasts), deterring osteoporosis.
As great as any of the other benefits of exercise is the fact that it generates a release of the tension caused by stress. This tension is represented by restricted arterioles, high blood pressure, and increased heart rate.
For those who still wonder if strenuous exercise is dangerous as we age, observe the results of a study of more than one million men and women over a six year period:
Death per 100 persons from coronary heart disease by degree of exertion:
Exercise |
Exercise |
Exercise |
Exercise |
|
The conclusion is obvious: The more strenuous the exercise, the lower the death rate in each age group.
Exercises for the promotion of a healthy cardiovascular system are the same as those which promote stamina.
Some precautions should be noted in doing cardio-vascular exercises, especially running:
Avoid overexertion, since it both predisposes to injury, and does not contribute to overall fitness. Steady progress is the fastest way to peak conditioning.
The Following Are
Signs Of Overexertion:
Pulse rate not recovered to 120 beats per minute or lower within two minutes of stopping exercise. Feelings of fatigue persisting more than 10 minutes after end of work-out. Persistent difficulty in sleeping, accompanied by on-going fatigue. Significant fatigue the day after a workout. Chest pains (immediately consult a doctor).
Excessive exercise can be dangerous to certain types of people such as tense, impatient, anger-oriented people; and especially those who are a strongly Type A personality. Exercise may aggravate their tension, rather than relax them, as it does most people. As in all other aspects of health, moderation is the important key.
Recreational sports, while valuable for recreational purposes and for some degree of fitness, are not as valuable as a designed exercise program which includes a continuous, rhythmic, controlled overload and range of movement. Most competition sports are an invitation to over-exertion, and do not have the continuous rhythmic movements necessary for optimal conditioning. The ideal method of participating in highly competitive sports is to train for them, using a designed exercise program which prepares the participants for the maximum exertion anticipated in the sport. Participation in sports is an excellent motivator for following an exercise program.
An exercise program should always begin with a 2 to10 minute warm-up such as gentle calisthenics, jogging in place, etc. Then do some stretching movements, but do not attempt to stretch cold muscles, ligaments, and tendons. Warm up before stretching. Do not bounce your stretches, and increase your stretches gradually. Many people find themselves surprised at how rapidly stretching progresses in just a few days.
It is possible to maintain a high level of fitness, vigor and vitality as we age, even into our seventies and eighties, and well beyond. The keys are to recognize the fact that we will slow down some, and that we are somewhat more prone to muscle, tendon, joint, and bone injuries as time goes on. The benefits of exercise have been shown to occur at all ages however, and the very act of exercise greatly reduces the chance of bone injury by stimulating bone formation to keep the bones strong. So we merely need to make a few changes in our exercise program as we age.
We can avoid injuries better as we age by emphasizing less violent, more rhythmic movements - especially in our sports. The benefits of appropriate exercise at any age far outweigh the risk of injury.
The greatest "youth pill" discovered so far, is strenuous exercise. Vigorous, strenuous, enthusiastic exercise. And it really appears to work as a youth pill. When a guy meets a girl - especially when an older guy meets a younger girl that he likes a lot, what's the first thing that he does? He starts running, he does push-ups, and so on. And what does a girl do? Of course, the first thing that she does is to watch what she eats a little more carefully (or a lot more carefully). But she will also do her leg lifts, her sit-ups, her lady push-ups, her aerobics, and perhaps her running, with greater diligence.
They do these exercises - and others - because they really do promote attractiveness and feelings of youthfulness. The stimulation caused by strenuous exercise generates such great circulation of the blood, that every part of the body is flushed clean and clear, and then receives a flood of fresh nutrients and oxygen.
Along with nutrients and oxygen though, come several life and youth-giving chemicals that stimulate new life, vigor, strength, sexuality, and positive thinking. Positive thinking is a proven benefit of certain specific chemicals - especially endorphins (a naturally produced opiate) produced by the brain, as a direct result of exercising.
Exercise programs are a planned method of creating activity in each and every part of the body, thus assuring that every area of the body receives the circulation needed to flush itself out, and to deliver the nutrients, oxygen, and chemicals that bring health, youthfulness, and attractiveness.
Just the desire to remain healthy enough to stay out of hospitals and be fully active and able to do all of the things that you like to do is enough motivation to work out regularly.
The social benefits of being very youthful and attractive from working out regularly, although secondary in importance, are also pleasurable and rewarding.
Everyone can, and must, exercise. The very young must work out to develop their abilities, and keep their health and youthfulness (many of us have seen how fast it can fade), and to form good exercise habits early. Older men and women must work out to maintain or regain a healthy, youthful, and attractive condition.
The proof of the benefits of working out for older people who have never worked out is shown most dramatically in the story that came from the research center of a major California university some years ago. The researchers started, as an experiment, with a woman approaching her 90's, who had never been involved in exercise, and who was so bent over and stiff that she could barely shuffle across the street. After just two years of working with her, she was standing upright, and was not only competing in the Senior Olympics, but she actually won the 1500 meter run two years in a row!
Cardiologists concluded some time ago that after a heart attack, even a very severe one, the patient will ideally be put on an exercise program that should develop into strenuous exercise and running.
The fact is that modern research has shown clearly that one of the biggest causes of "aging", and the "illnesses" of "old age" are to a great degree a direct result of people becoming less and less active as their lives progress. We know that there is actually no illness, and no deterioration of any kind in man that is just a result of the passage of time. Deterioration as a result of inactivity occurs at every age, but happens faster after we are fully grown and mature if people become less and less active.
The truth about exercise is that we need more and more exercise as our lives progress, not less and less, as some of us were brought up to believe. The life forces which we inherited grow, develop, and mature, keep us healthy, attractive, and youthful only until we are grown, developed, and matured. Then we must take over the maintenance and development of our own health, youthfulness, and attractiveness.
The bottom line is: Use it or lose it; and this applies to all of our faculties: physical, mental, and emotional.
CARL BOURHENNE’S WORK-OUT
Everyone should consult their doctor before beginning any new exercise programs.
I began developing my workout in 1955, and have been studying and improving it every year. I have studied the significant exercise programs in various countries over these years, and continue to watch new trends as they develop. I have tested and modified it over the years, along with newer concepts from major sources, public and private.
This Work-out can be your ideal, efficient, lifetime exercise program. It
consists of the movements and activities of stretching, weight training,
running or other aerobic activity, which our bodies, minds, and emotions
need in order to:
This book is not intended to be a detailed work-out guide, so I’ll just list the activities in my personal work-out. For details of how to perform these common routines I recommend your local spa, or any of the books, especially the weight training books by the world body-building champions.
The reason I have two different Workouts is that, as any body builder knows, we do not work the same muscles hard two days in a row, as they need time to rebuild between workouts, except for the abdominal and the calf muscles which are slightly different in makeup.
WORKOUT # 1 : ( Monday and Thursday)
RUN 1 or more miles, doing some hand exercises; or perform an aerobic activity (e.g. Bicycle) for at least 15 minutes.
15 Sit-ups; 15 Leg-ups; 15 Hyper-back extensions; 15 Calve lifts.
8-12 Shoulder Press; 8-12 Military Press; 8-12 Lateral Raises.
8-12 Shoulder Shrugs; 8-12 Bench Press; 8-12 Incline dumbbell press.
8-12 Butterflies; 8-12 Lat pull downs, Seated rows, & One arm rows;
8-12 T-Bar up-rows.
15 Prostate/Orgasm exercises (squeeze tightly and release as though holding from peeing). This exercise is designed for the health of the prostate, and can result in intensified orgasms for both men and women.
Do stretching movements for each body part.
Face exercises (see below); Eye exercises (see below).
MEDITATION with total relaxation (About 5 - 15 min. - see below)
WORKOUT # 2: ( Tuesday and Friday)
RUN 1 or more miles, doing some Hand exercises; or perform an aerobic activity (e.g. Bicycle) for at least 15 minutes.
15 Sit-ups; 15 Leg-ups; 15 Hyper-back extensions; 15 Calve lifts.
8-12 Reverse curls; 8-12 Curls; 8-12 Wrist curls; 8-12 Triceps extensions.
8-12 Leg press; 8-12 Leg extensions; 8-12 Leg curls.
15 Prostate/Orgasm exercises (squeeze tightly and release as though holding from peeing). This exercise is designed for the health of the prostate, and can result in intensified orgasms for both men and women.
Do stretching movements for each body part.
Face exercises (see below); Eye exercises (see below).
MEDITATION with total relaxation (About 5 - 15 min. - see below)
Face Exercises
A West Coast woman, considering massive plastic surgery at the age of 46, was introduced by a research foundation to the possible benefits of improved health and beauty, through improved self care. She embarked on a campaign of facial and body exercise, improved nutrition, and self-massage of the face.
While using these self-improvement methods, her attitude toward herself changed very dramatically.
As a direct result of her efforts, she had only very minor plastic surgery. When an old classmate and she had a picture taken together, they both commented that, instead of looking 5 years older than her age, she now looked 10 years younger than her classmate. It has often been said that beauty is 20% nature, and 80% self-care.
Only in recent years has it been commonly recognized that the shape of the face, the fullness of the features, and the attractiveness of the facial expressions are dependent on the condition of the facial muscles. When the facial muscles, through lack of use, become smaller the cheeks and the eyes appear sunken, and the skin, no longer filled out by full facial muscles, sags and wrinkles. Obviously, this gives the appearance of advanced aging.
These problems can be alleviated by regular exercise of all of the facial muscles, by proper nutrition - especially vitamins C and D, and by feeding and protecting the skin from the weather with skin lotions.
If performed regularly, The Face Exercises can help to keep the face looking full, well-formed, full of personality, more wrinkle-free, and highly attractive.
Face Exercise INSTRUCTIONS
The Face Exercises can eliminate some bagging under the eyes, wrinkled and sagging skin, and bring circulation to the entire face. As with other parts of the body, atrophy is the face's worst enemy. The Face Exercise stimulates and revitalizes the "frozen" areas of the face.
Eye Exercises
Some vision problems are simply the result of weakness of the eye muscles,
arising from an insufficient range of visual activity. Our daily habits sometimes
cause us to use our eyes only in certain ways, and often these ways do not utilize
the entire range of our visual potential. The unused ranges of our visual field
then atrophy, causing degeneration of those areas of focus. So, in order to maintain
or regain the strength and ability to see well now and in the future, we must care for
our eyes just as we must feed our stomachs and breathe.
These Eye Exercises will stimulate and energize all of the muscles which move the eyes so that healthy, comfortable eyes are maintained or regained. Naturally, healthy and stimulated eyes will be more attractive eyes.
Eye Exercise INSTRUCTIONS
The Eye Exercises may be performed sitting, standing, or lying down.
These exercises, done daily, may help to resolve some eye problems, and can help to keep your eyes in good health.
The simpler the meditation is, the more beneficial it will be. It is primarily a time for self-contact, self-realization, and a conscious alignment of personal priorities. The fact that everything follows the mind is the basis for the statement that, "If one sets one's mind, most things are possible".
If one continues to meditate, the objectives of the meditation must be realized. It cannot be otherwise.
Decide, before meditating, on some TOPICS on which you wish to meditate. They can be anything in your life, but must focus on you.
The Meditation is best done at the same time every day. Get into any comfortable position, in a quiet place. Try to keep the mind on the inner feelings of self, and on the TOPICS of the MEDITATION. Try not to let the mind wander in a disorganized manner.
The meditation can last for 3 minutes, or for hours; but someone on a schedule might want to keep it to about 5 to15 minutes. Before you start, set a time limit to meditate.
Carl Bourhenne, MA
