Be Fit As a Marine: Isometrics and Isotonics

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Isometrics

Be FIT

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ASA MARINE

See Page 29

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r l

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See Page 67

See Page 130

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By Lt Col W. H. Rankin United States Marine Corps Introduction by the Hon. Paul B. Fay Undersecretary of the Navy

• SIMPLE PRINCIPLES FOR SLIMMING

DOWN AND STAYING

FIT

• THE TECHNIQUES OF ISOMETRIC AND ISOTONIC CONTRACTION • A

«

IN

NEW WAY TO DEVELOP STRENGTH AND ENDURANCE ONLY MINUTES A DAY AT HOME OR

IN

THE OFFICE

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THE YOGA SYSTEM OF HEALTH AND RELIEF FROM TENSION HOW TO KEEP FIT by Warren R. Guild, M.D. ISOMETRICS: BE FIT AS A MARINE by Lt. Col. W, H. Rankin 112 THE WILL TO LIVE by Dr. Arnold Hutschnecker 12 77 87

(Continued on inside back cover)

Be

Fit as a

Marine

Digitized by the Internet Archive in

2010

http://www.archive.org/details/befitasmarineOOrank

Be FIT as a Marine BY LIEUTENANT COLONEL

W.

H.

RANKIN

UNITED STATES MARINE CORPS

WITH AN INTRODUCTION BY THE

Hon.

PAUL

B.

FAY

UNDERSECRETARY OF THE NAVY

CORNERSTONE

LIBRARY

New

York

Reprinted 1966

new Cornerstone Library edition is published by arrangement The McGraw-Hill Book Company, Inc., and is a complete and unabridged reprint of the original hardcover edition. BE FIT AS

This with

A MARINE

Copyright

©

1963, 1964 by William H. Rankin. All United States of America. This book, not be reproduced in any form without written

rights reserved. Printed in the

or parts thereof, may permission of the publishers.

CORNERSTONE LIBRARY PUBLICATIONS Are Distributed by Simon & Schuster, Inc. 630 Fifth Avenue New York, N.Y. 10020

Manufactured in the United States of America under the supervision of Rolls Offset Printing Co., Inc., N.Y.

To our youth,

who

are the hope

and future of America

For the Record

The valuable

assistance of the training staff

Marine Corps Recruit Depot, San Diego, California, should not go unmentioned; I am at the

deeply grateful for their cooperation. For his efforts in the preparation of the manuscript, I am particularly indebted to First Sergeant Steven Marcus. This book v\^as produced on my own time and at no expense to the government. However, since it is based largely upon training and education I have received as a member of the United States Marine Corps, all profits from its sale will be donated to organizations assisting in the physical development of our youth.

W.

H.

Lt. Col.

RANKIN

USMC

—

Contents Introduction 1

The Need

xi

for Fitness

2 Fundamentals

of Fitness

1

5

3

Practical Principles of Nutrition

11

4

Objectives of Exercise

17

5 Isometrics and Exercises for

6

Isotonics

Men

Isometrics and Isotonics

Exercises for

Women

25

We

are engaged in an unrelenting struggle to preserve our form of government, our way of life, and the freedom of many people of many countries. must be equal to our task, mentally, morally, and physically. The task of preserving our freedom demands all the strength w^e can muster. Our collective strength can never be greater than the sum total of our individual strengths. The President of the United States has underlined the importance of physical fitness to our nation many times in many ways. of the Department of the Navy have made a concerted effort to insure standards of fitness that are compatible with today's requirements. The Marine Corps, long-famed as a builder of men, has been a leader in the physical-fitness field for a great many years. It is fitting, therefore, for a Marine to write a book on this subject. He speaks from considerable knowledge and experience of his own, but, more important, from the experience and proven results of the Marine Corps' traditional emphasis on individual fit-

We

We

ness. It is imperative to the safety of our nation that our unsatisfactory level of physical fitness be raised. This

can be done only when each individual raises his or her level of fitness to where it should be. I commend this book to you as an excellent aid in understanding why you should be physically fit and, more important, how to improve your fitness.

PAUL

B.

FAY, JR.

Undersecretary of the

Washington, D.C.

Navy

I/The Need

for Fitness

I

and fitness set forth in this book are based on Marine Corps methods. Since the book is designed to aid the average man, woman, and child, the rigorous training undergone by Marine Corps recruits plays no part in the program. It is the Ihe principles of health

underlying principles, developed after years of study and practical experience, that provide the nucleus for the exercises, exercises that are easily adaptable to Americans of all ages. Properly applied, they will lead to a state of physical health and fitness that will more than reward you for the time spent in study and practice. It is my wish that this book be a simple, practical guide to fitness. There will be no talk of wonder drugs, no overnight transformations. I will tell you about the principles of fitness and health, the fundamentals of nutrition and weight control. I will list exercises de-

signed for all age groups of both sexes. None of these exercises will require machines, paraphernalia, or outside help. Their success is dependent upon you alone.

Recognition of our nation's fitness, or the lack of it, has been most apparent in recent years. President Eisenhower, alarmed at the fact that 40 per cent of the young

men who had been

called

up

in the draft

had been

down for purely physical reasons, established the President's Council on Youth Fitness. Underlining turned

1

THE NEED FOR FITNESS

2

the relationship between our physical vigor and our capacity to undertake the task of maintaining and insuring peace. President Kennedy reflected his concern in remarking that "the level of physical fitness of much of our citizenry is far below any reasonable national standard." Stimulating this interest in physical fitness was the recent disclosure that 58 per cent of our youth failed to achieve minimum levels in a test to determine basic physical fitness. Even more startling was the fact that until a short time ago over half of our school-age children were not involved in a physical fitness program of

any kind.

The present

state of the nation's physical fitness

has not been reached in a matter of days or weeks;

it is,

American ingenuity and detereasier. This book was not written

ironically, the result of

mination

to

make

life

in order to blame industry or advocate the discarding of automobiles and power mowers; its purpose is to

make

the

American public aware

of the advantages of

keeping fit. Happily, people are awakening to the importance of our national health and fitness. Diet, exercise, and proper living habits are subjects of daily conversation; bookstores and magazine racks display evidence of our increased interest. Much of the material in print is good; much is ill-conceived and confusing, serving only to perplex and discourage the reader who is anxious to achieve physical fitness. It has long been my conviction that the collective "know-how" of the Marine Corps Is unsurpassed in the training and conditioning of young men and women. The Marine Corps builds men! This

THE NEED FOR FITNESS Statement

is

more than a

recruiting slogan

6

—

it is

a fact.

countless thousands of young Americans who have served our country in both peace and war are fitting testimony to the effectiveness of the Marine Corps

The

Training Program. For the past two of my twenty-two years as a member of the Marines, I have been training recruits at the Marine Corps Training Depot, San Diego, California. During the first year of my present assignment, I programed the recruit physical training schedule now in use. Today, I am Commanding Officer of a recruit training battalion, which is made up of fifteen hundred young drill instructors. We are supported by a team of doctors, dentists, psychologists, and dieticians who are the backbone of our system. For the purpose of basic training, we form recruits into platoons of seventy-five men. They are a cross-section of America's youth, coming from farms, ranches, and cities. In these platoons there are college athletes, well conditioned and schooled in physical fitness. We also have young men who have never stepped foot on an athletic field, who never engaged in sports or physical fitness of any kind. At the end of twelve short weeks of progressive physical education, they emerge alert and at the peak of physical health. The benefits of the Marine Corps program were personally brought home to me during the year 1959. I had been forced by engine failure to eject from an F8U jet plane traveling at close to supersonic speed at an altitude of nine miles. Dressed in summer- weight flying clothes, with no pressure suit, I parachuted at a temperature of 70 degrees below zero. For the next forty minutes I

men and one hundred

THE NEED FOR FITNESS

4

was held captive in the grip of a terrifying thunderstorm. I became paralyzed by the cold and all but torn apart by hailstones and torrential rain. As the doctors leaned over my hospital bed I learned that I had experienced the highest and roughest emergency ejection in the history of aviation, and would not have survived had I not been in such excellent physical condition.

unlikely that any reader will ever be subjected to such physical abuse, but this is not the reason that I tell this story. It is only in the hope that in some way you will be convinced of the necessity and the advantages of physical fitness. Everyone is talking about fitness let's do something about it. Let us provide leadership and direction for our children and show them how they can pass these tests of fitness. The best method I know is to set the proper example. Perhaps the techniques I shall illustrate will help you. Being fit can be fun. It will add years to your life and life to your years. It is

—

—

2 /Fundamentals of Fitness

To loo often,

many

people consider themselves to be healthy if they are not suffering from disease. They dismiss poor digestion, nervousness, constipation, and bad temper as the afflictions of everyday life. They are alw^ays tired and listless, short of breath, and dread getting out of bed in the morning. They are not sick enough to call the doctor, and even if they did he would find nothing clinically wrong. To me, fitness and health go hand in hand. Fitness is more than routine health or freedom from disease it is the result of physical conditioning. It enables one to be vibrantly alive, full of strength and vitality to get out of bed in the morning and actually look forward to the challenges of the day. I have known men of sixty who are "young," men whose physical fitness enables them to produce faster and more efficiently than others

—

half their age.

Let me digress for a moment and refer you back to our Marine Corps program. Every young man and every young woman who reaches the two Marine Corps Recruit Training Depots has passed a preliminary physical examination. We would assume that they are then ready to begin the twelve-week training period required of all recruits. Sadly, this is not the case.

FUNDAMENTALS OF FITNESS

6

of these youngsters, all of whom are in good health, cannot pass even the most elementary physical fitness test. It is necessary that they enroll in a special conditioning course which will bring their physical condition up to what the Marines consider an essential minimum. These standards are no different from those required by the fitness tests administered to our children that we spoke of in Chapter 1. Remember, these are the same people who have been found to be in good health and fully qualified for military service by the examining physicians. It does not necessarily follow that because you are healthy, you are physically fit. It is the opposite: when are of course excludyou are fit, then you are healthy.

Many

We

ing those persons suffering from organic disease. When you are fit you possess an alert mind and a healthy body. You are in condition to fight off mental and physical fatigue; your body is able to resist disease and you will have found a new zest and exuberance for everyday living.

Regardless of agreements and disagreements, methand fads, our foremost authorities on health and fitness are in complete accord on the principles that help us attain physical fitness. First and foremost of these standards is proper nutrition. The human body requires specific elements for proper functioning and continued good health. It must have protein, minerals, vitamins, and all the other elements necessary for its constant replenishment and growth. I won't attempt to explain the complex processes of the body, but I will emphatically state that the human ods, systems, hoaxes,

FUNDAMENTALS OF FITNESS

7

body cannot survive or maintain good health without the proper foods. Many youngsters entering the Marine Corps are so overfed and undernourished, so acchmated to an overabundance of carbonated beverages and sweets, that they have difficulty in adjusting to a diet of fruits, vegetables, lean meats, and dairy products. The National Research Council for Food and Nutrition advocates that we eat a variety and selection of all basic foods. If your diet is right your nutrition will take care of itself.

The second fundamental

achieving fitness is proper exercise. We can go through life eating the proper foods and be reasonably healthy. However, our bodies are so constructed that they cannot be strong and function properly without exercise. Certainly the play of muscles upon one another and indirectly upon the organs of the body produce that feeling of well-being that only the conditioned person appreciates. Restriction of activity simply means loss of function. This is most evident in a person who has had a limb in a cast for a long period of time. After the removal of the plaster, the arm or the leg presents a withered look and the condition of the atrophied muscle does not permit normal use. In a relatively short period of time, exercise returns the limb to its former robust and healthy appearance and permits its full utilization. More than the toning of muscles is involved in physical activity. Exercise aids respiration, circulation, digestion, and the elimination of body wastes. It assists internal organs in functioning properly and even stimulates vital glands in the performance of their important functions. Exercise alone cannot insure or maintain for

FUNDAMENTALS OF FITNESS

8

good health but it is an important fundamental in its achievement. Dr. Paul Dudley White, the famed heart specialist, is a firm believer in exercise for the maintenance of a strong, healthy heart. "While we have much to learn about guarding our hearts, reasonable amounts the simple rules of our ancestors

—

—

are still the best of exercise, rest, and a sensible diet ways to get the greatest mileage from your heart." I offer a challenge to the modern man. Instead of

returning home to an easy chair, mentally fatigued and tense, go out into the yard, swing a golf club for half an hour, push a lawn mower, play ball with your kids, or participate in some of the exercises described in this book. If, after a week of this half-hour, predinner exer-

you don't feel more alert, less tense, and equipped better to enjoy your family and the evening ahead, go back to the easy chair. cise period,

fundamental for fitness is adequate sleep. Whatever your occupation, temperament, and schedule, you must have a minimum amount of sleep in order to perform efficiently. The relationship between sleep and performance is the same as that between sleep and good health. Dr. Harry Johnson, president of the Life Extension Foundation, has stated in his book Guide to Better Health, that "at Life Extension, where we have examined nearly three million persons, we can produce a mountain of evidence to prove that those who have gone through life obtaining adequate sleep are invariably the same ones who have had productive, happy, healthy, and long lives."

The

third

FUNDAMENTALS OF FITNESS

9

I have seen men in combat who have gone without sleep for several days, who have become so delirious and incoherent that they were literally walking casualties. But, after a deep, recuperative sleep, they were as

good as new.

I

have seen

pilots

become

unable

so fatigued due

judge distances in flight or make the split-second decisions necessary for survival. Exhaustive military tests have shown that man can live longer without food than he can without to lack of sleep that they are

to

sleep.

One of the major questions concerning sleep is amount required. I believe in the simple, practical proach

— need and inclination.

If

you can

rise rested

the ap-

and

refreshed and with a feeling of well-being, you have had

enough

sleep.

The fourth fundamental we will discuss is fresh air and sunshine. The human body requires vast quantities of oxygen for proper functioning.

turns

it

to

muscle, bone, and blood.

It It

burns our food, helps provide the

we need in our daily lives. Ironically, those who need fresh air and sunshine the most receive the least. The average working man or woman, in the course of his daily responsibilities, has energy

chance to gain the beneficial effects of sun and There are no substitutes, no replacements, for this important element in your fitness program. Plan your days and weeks, work out a schedule so that you and your family may enjoy a weekend in the country, a day little

air.

at the beach.

Perhaps the greatest stumbling block in the achieve-

FUNDAMENTALS OF FITNESS

10

ment of health and fitness is the abihty to relax. Too of us have the faculty of dropping off to sleep

few and

awakening refreshed and alert. Relaxation can be developed, but it depends entirely on how we make use often of our time. We need not seek it in an easy chair a pleasant change will do the trick. A leisurely walk in the sunshine; an afternoon of golf; an evening with a stamp collection; a few hours spent in the quiet of nature all take our thoughts and body movements away from the normal routine. The result is an exhilarating change that will restore mental energy and body vigor, that will eliminate the tenseness that comes from business worries and everyday problems. Tension can and has been a killer. The ulcers, nervous breakdowns, and emotional exhaustion brought on by

—

—

the stress of our modern age are directly attributable to work hard, play hard, and strive to maintain tension. our places in society. There is a good chance that as you read this you are tense in mind and body. Observing and developing the fundamentals we have discussed will not guarantee success, yet they will help you respond to the everyday challenges and find enjoyment and relaxation in the life around you.

We

3 /Practical Principles of Nutrition

lore than a century ago, the Enghsh statesDisraeH said that one of the most important concerns of an enhghtened nation was the health of its people. Today, through the efforts of science we have learned much about nutrition, yet little is being done to inform the nation as to those essential requirements that regulate and govern the nutritional growth of the body. All authorities agree that we must partake of a varied, balanced diet if we are to receive the substances necessary to build and maintain a healthy body. The Marine Corps approach does not leave the task of maintaining proper diet to the discretion of the recruits nor that of the individual mess officer or mess sergeant. The basic daily requirements are set forth in a master menu which is carefully planned months in advance. This planning is necessary because most recruits, despite above-average educational backgrounds, have not even a minimal knowledge of what constitutes a healthful, balanced diet. Some of these boys are so unused to lean meats, fresh vegetables, and salads that some time elapses before they acquire proper nutritional

man

habits.

Many books which attempt to provide guidelines for proper nutrition and physical fitness include sample diets and calorie tables. I am not going to do this because 11

12.

PRACTICAL PRINCIPLES OF NUTRITION

no diet can fit the needs or tastes of everyone. do not advocate that in the interests of good health you forego all the favorite foods you have enjoyed through the years. I only suggest that you eat these and all other foods sensibly and in moderation. If you feel the need for a booklet setting forth the calorie tables, most modern cookbooks or pamphlets distributed by the major insurance companies contain the necessary information. I

feel that

I

For the purpose of understanding the relationship of nutrition to physical fitness, we w^ill briefly examine the major elements for achieving proper nutrition. Since the

human body

is

tw^o-thirds w^ater,

it

can

readily be seen that this element is of vital importance to all of life's functions. Without it, none of the other

parts of a balanced diet would be of use. Water serves its primary function as a solvent, since the chemical reactions of the substances of the body cannot take place unless they are in solution. The digestive juices, blood, and lymph are mainly water. The daily intake depends largely on the size of the individual and his activities. Each day the body loses an average of two quarts of water through perspiratipn, secretion, and other means. This is replaced in three ways; by the water produced through the metabolic processes of the body; by that present in food solids; by the fluids taken into the body. While the average amount will be determined by the individual thirst, the normal intake is usually about three pints or six glasses

per day.

While most foods contain the basic elements of carbon, hydrogen, and oxygen, only the protein foods

— PRACTICAL PRINCIPLES OF NUTRITION

13

contain nitrogen. It is this important difference, the presence of nitrogen, that distinguishes proteins from fats or carbohydrates. Dieticians tell us that the average person, depending upon sex, size, and daily activity, needs from three to four ounces of protein daily. The large, active man may require a continual intake of four ounces each day, while an equally active woman usually needs only three ounces per day to fulfill minimum daily requirements. It is not necessary to limit the daily protein intake for the average person, a high-protein diet has long been recognized as far superior to one low

—

in protein.

There are many high-protein foods, but a varied diet should include meat, fish, fowl, milk, eggs, cheese, nuts, whole-grain products, and many vegetables of the pea and bean family. I cannot overemphasize the importance of protein to our growth and daily life. The human body cannot become healthy or stay that way without sufficient nitrogen. The group known as carbohydrates are organic compounds consisting of carbon, hydrogen, and oxygen but not nitrogen and include starches and sugars. These foods are known as the energy foods, because in most diets they are the main source of fuel for the body. It is this group that presents the problem for adult

—

physical fitness. During the process of digestion, the body quickly breaks down carbohydrates so that they may be used for energy. If the energy is not immediately needed by the body, it is stored for future use. Part of this storage is converted into fat which through exercise and subsequent body processes can be reconverted into energy.

14

PRACTICAL PRINCIPLES OF NUTRITION

This is where the problem arises. If the stored fat is- not reconverted into energy, it remains as a double chin or an expanded waisthne. Fortunately, carbohydrates can be readily controlled in the diet without the loss of nutritional essentials.

About one-half of our diet should consist of carbohydrates. Meats, whole grains, vegetables, fruits, and juices are excellent sources of carbohydrates and are more beneficial than sweets. In recent years, cholesterol has become the subject of much discussion. Cholesterol is defined as a waxy, fatlike substance that collects on the walls of the arteries. If these walls have thickened sufficiently to interfere with the flow of blood, the result is arteriosclerosis. While research has not been able to determine conclusively the reason for the thickening of the arterial walls, it is suspected that saturated fats, which are derived from animals, increase blood cholesterol while unsaturated fats, which are chiefly plant oils, seem to have a tendency to lower blood cholesterol. The list of minerals contained in the human body is long and impressive. cannot list them in order of importance, as only 4 per cent of the body weight is made up of minerals. Primarily, they seem to function as regulators of body metabolism, yet several play an important part in the structure of the body calcium for teeth and bones and iron in the form of hemoglobin in the blood structure. These minerals are required only in minute amounts which are satisfied by any wellbalanced diet, because nature has distributed minerals in the plant and animal tissues which form the basic ingredients of a proper diet.

We

—

— PRACTICAL PRINCIPLES OF NUTRITION

15

While no one can underestimate the importance of vitamins as a basic essential to good health, we at the Marine Corps Training Centers have found that, with the sole exception of Vitamin D, which can be easily supplied by milk and juices containing this supplement, the average healthy adult has no need for vitamins or minerals other than those obtained from his regular meals. I am not going to discuss vitamin supplements except to add that the danger for the average healthy American is a tendency to rely too much on them and to neglect careful diet planning. If the body suffers from a breakdown in nutrition, vitamin supplements are not the answer immediate medical attention is required. Awareness of the need for a continuing education in nutrition must find its start in the home. Children must be taught that fresh, wholesome foods are essential to a strong body and good health. This may require some discipline, but the benefits in later life will be adequate reward. No discussion of nutrition and its elements would be complete without mentioning the subject of calories

—

the unit of

The

measurement

for

human energy. human body

caloric requirements of the

are not constant. They are determined by the size, age, sex, occupation, and physical condition of each individual. The general consensus is that the average person requires

from 2000 to 3000 calories each day to replace the energy expended and to sustain the normal functions of the body. A professional athlete or a Marine undergoing recruit training may require as much as 4500 calories a day. A pound of protein contains 1800 calories, as does a pound of carbohydrates, while a pound of fat contains

16

4000 easily

PRACTICAL PRINCIPLES OF NUTRITION calories.

The

body are Determination of

nutritional needs of our

demonstrated by

this disparity.

caloric intake necessary to sustain the functions of our is not an easy task. Our bodies constantly expend energy, regardless of the amount of physical exertion in our daily lives. An insufficient caloric intake will in time result in an undernourished body, yet an overgenerous supply also has its effects, for in furnishing the body with more potential energy than is required, we gain weight. This brief description of the fundamentals of nutrition and good eating habits is the foundation for proper physical fitness. Make sure that your diet and that of your family takes into consideration individual needs and is based on those foods which contain protein, carbohydrates, vitamins, and minerals in proper balance.

body

4/objectJves of Exercise

E,.xercise takes many forms. For the teenager it may consist of a few rapid-fire sets on the tennis court; for the businessman, an afternoon on the golf course; for the professional athlete it is found in long hours of practice and wearying physical strain; for others it is often a leisurely evening stroll. All of these and hundreds more are forms of exercise and to varying degrees are beneficial to the human body. The major problem we face, and the one that is most perplexing to the average person, is the application of a basic, sensible program that can be followed with a minimum of equipment and preparation and will at the same time produce maximum results. The method outlined in the following chapters is basically the same physical conditioning program, tailored to meet the need of the average person, that has been applied in the training of thousands of young Americans at the two Marine Corps Recruit Depots. normally think of exercise as motions of varying violence, performed with or without contraptions, machines, or paraphernalia. None of the exercises prescribed in this book will require anything in the way of equipment or preparation. They can be accomplished in your office, your home, or wherever else you may be.

—

—

We

17

OBJECTIVES OF EXERCISE

18

They do not require the assistance

of others or

member-

ship in a health club. I am not implying that a legitimate health club or gymnasium will not improve your physical fitness, for they are well suited to the type of person who can only achieve physical fitness under the discipline and program of an experienced instructor. Our method relies on self-discipline as the key to physical fitness. I assure you that the exercises listed in the following chapters will do as much toward improving the physical fitness and stamina of you and your family as that of any health club or gymnasium. The system I will describe is the Marine Corps way. strength and endurance. It is based on two factors after think will agree a moment's thought that I you strength and endurance are not the same. Strength per se is represented by well-toned, firmly developed muscles attained through the use of barbell and dumbbell movements, dynamic tension, and many of the proven exercises such as push-ups and pull-ups. Endurance, the other half of our physical fitness denominator, is attained by exercises having one common characteristic they require great activity and motion. Although strength and endurance exercises can be categorized as independent of each other, practical application proves otherwise. Regardless of how or in what direction we apply physical pressure or stress to the body, some portion of that pressure will be distributed to other muscle groups and segments of the body. If you were to work out only with endurance exercises, because of this principle of transference of energy, muscular strength would also increase propor:

—

OBJECTIVES OF EXERCISE

19

tionately. Conversely, a session of strength exercises

your endurance. however, will only be achieved by a balanced program of both strength and endurance

would

result in a similar build-up of

Ideal results,

exercises.

In our discussion, we have been referring to our exercises by the terms "strength and endurance." In recent years, physical educators have added new words to their vocabulary: Isometrics are the exercises that

promote strength and Isotonics are those that develop endurance.

The word

Isometrics has a Greek derivation, and is exercise without movement, utilizing static contraction. Assuming great popularity in the last few years because of the ease with which the exercises are performed and because of the fine results that can be obtained within a comparatively short period of time. Isometrics is based on the overload principle a massive pressure brought to bear on the existing muscle groups. Without movement Isometrics enlarges and strengthens the muscles through tension faster than any other known method, including weight-lifting. Without delving into the complex physiological processes entailed in the isometric system, let me say this: Muscles must be overloaded if they are to increase in strength and tone. This is more readily accomplished by static contraction than by violent movements. Contrary to common belief, force exerted by violent exercise is often dissipated throughout the body without control or concentration in any particular area. Research has verified that maximum cell action and stimulation is attained through isometric contractions.

—

20

OBJECTIVES OF EXERCISE

In discussing Isometrics,

I often find people confusing with the dynamic tension program of Charles Atlas. They are not the same dynamic tension requires movement, while in Isometrics there is no movement at it

—

all.

As with all exercise, results and progress in the isometric program can be measured in direct proportion to the force exerted. You will find that although each exercise takes only a few seconds, every ounce of strength and energy must be exerted during that brief period.

The word Isotonics, also from the Greek, denotes exercises of actual movement. Although we rarely consider them part of a program of physical fitness and body-building, we constantly engage in Isotonics. Running, jumping, swimming, chopping wood, in addition to

list of games and The key word here

an endless

sports, are all isotonic

—

is movement actual of the body. All isotonic exercises, whether they be gentle or violent, play a part in maintaining and increasing strength and endurance.

exercises.

movement

Again, neither Isometrics nor Isotonics alone is sufA successful physical fitness program demands well-rounded groupings of both exercises. Follow the program and I can assure you that even a comparatively short period of participation a few minutes a day for one month will remove any doubts you may have as to the effectiveness of this system of exercise. Now that we have familiarized ourselves with the terminology let me show you how Isometrics and Isotonics are incorporated into the Marine Corps program

ficient.

—

—

OBJECTIVES OF EXERCISE

21

and how the basic principles can be adapted of every man, woman, and child.

A

well-trained, combat-conditioned

strong, well-coordinated,

to the

needs

Marine must be

and possess great endurance.

At the training centers we translate these requirements into four words: run, jump, push, or pull. If we can teach our Marine recruit to do all to a fair degree of efficiency, we consider him in good physical condition. These four elements are the nucleus of strength and endurance and a well-rounded state of physical fitness. All the exercises, plus the drill periods

and

hikes, are

slanted toward building up the individual's strength and endurance. As far as possible, we have divided the

physical activities of the recruit training period into these two categories.

Endurance routines

are followed one day, and strength exercises the next. For twelve weeks, six days a week, this alternate program of physical training continues. All exercises and routines are started in easy stages but are gradually and continually increased until the desired results are obtained. More than 98 per cent of our trainees respond to the program, and before graduation the majority have far surpassed the standards we have established as physical minimums for

Marines.

The reason I have gone into detail on the background and mechanics of our program is that if our system can build strength and endurance in these thousands of young men and women from every walk of life, there is no reason that the same system cannot work for you. The success of any physical conditioning program

22

OBJECTIVES OF EXERCISE

regular participation and progressive increase. If the program of exercise is started slowly and unpretentiously, the same results will be achieved as in programs calling for immediate overworking of the muscles, and without any sign of discomfort or soreness. This is the approach of the Marine Corps and that of professional athletes, who after an off season build themselves into peak physical condition by slow, progressive increase in both the amount of exertion and duration of the exercise period. The tragedy of the weekend athlete, the man determined to cram a week of exercise into two days, is too often recorded in the newspapers. These people, primarily in middle age, should approach exercise with reason and moderation. Although the human body is a magnificent machine capable of great effort, the extreme can be reached. A planned program of exercise will go far in enabling your body to meet the demands placed upon it. It is essential that before you plan any conditioning program you consult your physician. He is the man to give you the go-ahead. A few last thoughts before we go into the actual exercises. If possible, I recommend that your periods of exercise be held in the latter part of the day. The reason for this is that in the morning most adults are too rushed to devote the necessary time for a good workout and a slow, relaxing shower. The end of the day, prior to supper, is an excellent time to exercise. You have the entire evening to enjoy the muscular relaxation and the feeling of well-being brought about by a physical workout. This period is usually the only time of the day when lies in

OBJECTIVES OF EXERCISE

23

together for a few hours of leisure and entire family can exercise, helping one another achieve the common goal of health and fitness.

the family relaxation.

is

The

Even more important than the time of day is the need for determination and regularity. On the days when you your determination to continue must be strongest. Progressive conditioning means a day-to-day program with a gradual build-up until the body has attained both fitness and endurance. The program need not become a chore, because the desired degree of fitness can be easily reached and even more easily maintained. Once you have reached a satisfactory level, workouts every other day will suffice. At the beginning, however, the program must be integrated into your daily pattern of living if you are to achieve the desired results. In the following chapters you will note that I have categorized the exercises as to sex and age groups. To me, this is the only way to approach the subject. Sex, age, and size influence the benefits derived from these "just don't feel like exercising,"

exercises.

5 /Isometrics and Isotonics

EXERCISES FOR MEN

will suggest and discuss in I program of isometric and isotonic exercises for men. Based on principles found in the Marine Corps training syllabus, they have all been

In this chapter,

detail a conditioning

the average abilities of every age group. and properly executed, will bring about a firm, lean, and physically fit body. You may recognize some of these exercises and perhaps you know them by other names. In the strength or isometric group they are designated in accordance with the type of contraction involved. Contraction, for our purposes, is exerting pressure for the few seconds it takes to perform the exercise. At the beginning some of the exercises may be a trifle awkward, but in short order your muscles will adjust and you will find that the exercises are simple and easy to perform. As you begin to work out you will note that each exercise is intended to benefit specific muscle groups and portions of the body. It is therefore important that you do not neglect certain exercises because of an eagerness or apparent need for others. There are two basic principles to remember at the inception of any program of physical fitness. First: Progress gradually. One short contraction of each isometric exercise and a one-time run-through of tailored to

fit

All of the exercises, if carefully

25

EXERCISES FOR

26 the Isotonics ber,

even

may

MEN

rememmore than you did

not seem too strenuous, but

this short exercise period is

yesterday and a good foundation for things to come. is no need for every muscle to be stiff and painful as proof that a physical change is taking place. Take my word for it the results will be apparent without the discomfort and pain of an overworked body. Second: Your program of exercise must be wellrounded. You must stimulate each muscle group and all the major portions of your body if you are to achieve total fitness. This principle is one that has withstood the test of every fitness program used at the Marine Corps laboratories. I use the word "laboratories" because we test and observe more than 20,000 men and women each year, and by closely observing the training and reactions to various exercises and programs, much information has been compiled and analyzed by our training staff. I do not imply that you cannot stress certain exercises which affect one portion of the anatomy more than another. But do not sacrifice the entire program in order to combat a bulging stomach or sagging thighs. Begin this program by doing all of the exercises and stay with them for at least one month. After this period, you will be in a position to detect those portions of your anatomy, if any, which require more exercise and effort. I have had many people tell me that they dislike exercise programs and prefer to get their exercise through participation in outdoor sports. This point of view, while it has some merit, will not stand up under close analysis. Very few of us can devote enough time to sports to achieve even a fair degree of fitness, A good

There

—

EXERCISES FOR point to

MEN

remember

27

in this respect is that professional

conditioning and training in preparation for brief periods of competition. A conditioning program, besides bringing about a rapid toning of the body, will improve your abilities in outdoor sports and enable you to derive greater enjoyment from them. One last word before we go ahead: At the beginning each contraction should last for no more than five seconds. All the strength of your body must be concentrated and exerted during this brief period. Each week you should add one second to the time of contraction until you have reached an optimum of twelve seconds. This is as prolonged a period as you will need to maintain top physical condition. Throughout the exercises you must breathe normally and as often as you feel the need. At the beginning, your first deep breath will generally carry you through a five-to-eight-second contraction. As the periods are increased, it may become necessary to breathe during the contraction; if this is so, breathe at six-second athletes devote countless hours

intervals.

to

ISOMETRICS

Chest Contraction

Stand in a doorway facing the jamb. Place your hands at chest level on either side of the wall with the heel of the hands toward your body, elbows bent outward, and forearms generally level with the floor. Take a deep breath, lifting the chest high, and hold and squeeze the walls as hard as you can for the length of the contraction. If the maximum benefit is to be derived from the few-seconds' contraction, every iota of force should be exerted in an effort to crush the wall. I am fond of this exercise not only as a conditioner of the chest muscles but also for the entire upper torso.

28

I

30

EXERCISES FOR

MEN

Neck Contraction This exercise is also performed in a doorway. It will quickly strengthen the neck muscles and lead to improved carriage and posture. Stand in the doorway, facing the side of the jamb. Using a folded towel or similar pad for protection, lean forward and press the forehead against the jamb, placing the hands on the opposite walls for balance. Take a deep breath, hold and exert maximum pressure for the full period of the contraction. An alternate method is to hold the door trim with your fingers and pull the hands toward the body so as to increase the tension on the front-neck muscles. To exercise the rear-neck muscles, simply reverse the procedure, placing the pad on the back of the head and leaning backward toward the side of the jamb, tilting the head backward until contact is made. During this rear-neck contraction, place the hands behind the back and hold the jamb fairly loosely. The neck muscles are too often ignored in many exercise programs. Firm neck muscles assist in good posture and strengthening the upper spine.

32

EXERCISES FOR

MEN

Shoulder Contraction

Take a position facing the doorway so that your toes are ahgned with the outside edge of the doorsill. Stand with feet shghtly apart, body erect and relaxed. Place the hands, palms outward, slightly above the shoulder level and against the inside of the jamb. Raise your chest high, contract, and attempt to separate the doorway by pushing outward with both hands. This is an excellent exercise for the shoulders and upper back, and for eliminating excess fat on the upper arms. This is an important basic contraction and one that belongs in every exercise program.

«

I

I

J

EXERCISES FOR

34

MEN

Leg Contraction I consider the leg contraction to be one of the finest combination exercises ever devised. It brings a maximum of benefit from the energy expended. Stand in the doorway with your back and head fiat against one side of the jamb. Extend one leg until the foot is in contact with the opposite side of the doorway. Take a deep breath and push hard. Execute the contraction with the other foot in a similar manner. This exercise should be done in a doorway or hall which has a width of thirty- to thirty-six inches, in order to allow

for

maximum

leverage.

Although primarily designed to tone and build strength in the legs, this contraction also shapes the legs, firms the hips, and tightens the stomach muscles.

/ .y

36

EXERCISES FOR

MEN

Side Contraction

Stand erect with the legs shoulder-width apart and slightly bent at the knees. Place your hands on your kneecaps, fingers outward, elbows slightly bent. Now that the body is in a semi-squat position, take a deep breath, and push downward on the knees with all your strength.

This exercise is especially beneficial for the side-torso muscles, the back of the arms, and the shoulders. It is also an excellent upper-torso builder and one that should be included in every exercise program.

EXERCISES FOR

38

Arm

MEN

Contraction

Stand erect and relaxed with the left fist in the palm of the right hand, forearms parallel to the floor. Take a deep breath, lifting the chest as high as possible, and attempt to raise the right arm while resisting with the left. Apply as much pressure as you can during the period of the contraction. After a brief pause, reverse the procedure by placing the right fist in the palm of the left hand and exercise the contraction. The arm contraction is one of my favorites, because it really brings pressure to bear on the front and rear muscles of both arms, toning and shaping them in rapid order. A friend of mine, a Marine who had suffered an injury to his biceps as a result of shrapnel, had outstanding success in rebuilding the torn muscle through the use of this exercise.

EXERCISES FOR

40

MEN

Lower Abdominal Contraction

To execute

on your back with your hands clasped behind the neck or at your sides. Take a deep breath, hold and raise the legs to a height this contraction, lie flat

of twelve to sixteen inches. No exertion is necessary with this exercise because the weight of the legs provides ample pressure for the period of the contraction. There is no better exercise for eliminating stomach

bulge and strengthening the lower abdominal wall.

EXERCISES FOR

42

MEN

Upper Abdominal Contraction

Assume

the same position as in the previous exercise; take a deep breath, and with the lungs fully expanded, raise the torso twelve to sixteen inches, holding this position for the duration of the contraction. At the outset you may have difficulty in retaining this position for as much as five seconds. A week of contractional workouts will remedy this and enable you to exercise for the full period of the contraction. This exercise will take inches off the waistline, strengthen the upper abdominal wall, and improve the posture. There is no finer way to build a supple body and retain a youthful figure.

w

EXERCISES FOR

44

MEN

These eight exercises conclude the isometric group, but before you go on, I suggest that you end each workout with this bonus. While flat on your back, take a deep breath and suck in your stomach as hard as you can. Try to touch the backbone with the stomach muscles. Empty your lungs with a "whoosh" and rest for a few

moments.

All of these exercises

minutes with excellent

can be performed in a few

results, regardless of age. Re-

member

that the key to success is that the results of your exercise will be in direct proportion to the force

Each contraction

lasts only a few seconds, so you've got. The number of possible variations is limited only by your imagination and willingness to experiment. With a towel, a doorway, a piece of furniture, you can find endless ways to lift, push, pull, bend, and squeeze. Up to now we have discussed Isometrics strictly from the viewpoint of health and fitness. This versatile muscle-builder can be employed in helping you improve your ability at recreational sports. Here are a few ex-

applied.

give

it all

amples

:

Isometrics for Golfers

Take your away from a

driver

and stand approximately one

foot

Assume your stance, then move the club slowly forward until it makes contact with the wall. wall.

EXERCISES FOR

MEN

45

Take

a deep breath and exert pressure with the arms for the period of a normal contraction. This same exercise can be apphed to the backswing by simply reversing the position and bringing the club twelve inches to the rear. This simple exercise strengthens the wrist, arms,

and shoulders and

will

add considerable length

to

your

drives.

Isometrics for Bowlers

To

arm and shoulder muscles used in assume the proper stance with your back

strength the

the delivery, near a fixed object such as a bedpost or radiator. Reach backward and grab this object, take a deep breath, and for the period of the contraction pull forward with the arm as in a normal bowling motion.

Isometrics for Tennis Players

This exercise

is

equally effective for those

who

play

badminton or squash. Face a wall with your racket in hand, simulate your serve, and slowly bring the racket up into contact with the wall. Take a deep breath and apply pressure for the full twelve seconds. This exercise can be used to develop additional power for every stroke.

46

EXERCISES FOR

MEN

ISOTONICS

Although the Isometrics are designed to be effective without movement, this is not the case with the Isotonics. These builders of stamina and endurance range from mild calisthenics to rapid runs. In order to be of value they require that physical exertion go far beyond the normal and, depending upon the age and physical condition, may even approach the violent. The degree of endurance you will attain depends in large measure on the condition of your heart, lungs, and blood vessels, and the ability of your organic system to carry away waste and supply blood and oxygen throughout your body. The exercises have all been chosen because of their value in stimulating the respiratory and circulatory systems and activating the organs

and functions

of the body. Before you become alarmed, let me assure you that the isotonic program will be approached in a sensible, moderate manner. All the exercises are safe, although the older person must of necessity begin the program much more slowly and carefully than his younger counterpart. Each person must be his own trainer, placing primary emphasis on his age and present physical condition.

EXERCISES FOR

MEN

47

At the very beginning let your own physical reactions be your guide. Don't allow yourself to become completely winded or fatigued. If this means stopping one particular exercise after a few repetitions, then do so. As you progress, you will find that you are able to steadily increase the length of the exercise period or the number of repetitions. I recommend that each time you exercise you try to do a little more than the previous day. Use a chart or some sort of guide to note your increase,

but let your body and muscles tell you when you have reached the maximum stress. Remember that just as with the Isometrics, the Isotonics show results only when you put all the energy and strength you have into

each exercise. Since the Isotonics are designed to stimulate respiration and circulation, it is necessary that you breathe deeply and often while exercising. The exertion brought about by these endurance exercises creates a need for a greater supply of oxygen. Rest at the conclusion of each exercise, but continue to breathe deeply, filling the lungs

and raising the

chest.

Although there are hundreds of endurance builders, I have limited our program to eight. These offer the average person the quickest results and represent the best all-round endurance and stamina program that can be assembled. Study the descriptions and the accompanying photographs before beginning the program. It is essential that you do the exercises properly if maximum results are to be obtained. Do the exercises as best you can, and don't be discouraged if you cannot reach or bend as far as the model. This will come in time.

EXERCISES FOR

48

Front Straddle

MEN

Hop

This is an excellent warm-up and one that will help you develop the rhythm you will need for many of the endurance exercises. Begin by standing erect, body relaxed, hands at your sides. On the count of one, hop slightly into the air, and at the same time thrust the right foot forward while bringing the hands together over the head. On the count of two, hop again, bringing the right foot back and the left foot forward, and at the same time bring your arms back to your side. Develop a one-two, one-two rhythm, and remember to breathe throughout the exercise. For beginners I recommend ten to twenty repetitions with the addition of at least one repetition on succeeding alternate workouts. The straddle hop is excellent for toning the entire body and I suggest you retain it throughout your fitness program.

50

EXERCISES FOR

MEN

Push-ups

Assume

a prone position with your toes curled under,

palms of the hands on line with the shoulders, fingers pointing forward. Take a normal breath and push the body from the floor until the arms are fully extended. Lower the body to the original position, exhaling on the way down. If you will study the photograph, you will notice that in the "up" position the body is straight, with the weight supported on the toes and hands. At the very beginning you may find this difficult to achieve. Don't be discouraged do the exercise as best you can. Push-ups are a fine conditioner for the upper body and especially for the muscles of the shoulder, arm, sides, and back. When you can execute twenty-five of these in good form, you will have made excellent progress.

—

EXERCISES FOR

52

MEN

Squat

For

begin by standing erect with the Your weight should be evenly distributed and your body completely relaxed. Place your hands either behind the neck or on your hips whichever is best for balance. The exercise is done in two counts. At the count of one take a normal breath, and with the back straight and your head to the front, squat down until the thighs are horizontal to the floor. At the count of two return to the first position, exhaling on the way up. this exercise,

feet about twelve inches apart.

—

I

recommend

five to ten repetitions of this exercise

with a gradual build-up to twenty-five. The squat is a good exercise for the large muscle of the hips and legs and the general shaping and toning of the body.

EXERCISES FOR

54

MEN

Shadow-boxing

Assume bent,

the boxer's stance, left foot forward, elbows in front of the body with fists clenched.

arms

them at an imaginary opponent and snapping them off with the power of the shoulders behind them. At the beginning throw your punches straight out, but when you have attained rhythm and balance add a few uppercuts, roundhouse swings, and jabs. Proper execution of this exercise involves the addition of a dancing motion during the punching. Remember, don't attempt a ten-round bout the first time; start slowly and limit the first few periods to no more than thirty or forty seconds. Increase the time until you can punch hard and fast for a full three

Alternate your punches, aiming

minutes.

Whr

M i--«^^;«,:ife,i««««Ai:^£a^

EXERCISES FOR

56

MEN

Leg Thrust

Begin this exercise by crouching on the floor with your weight supported on the hands and toes. This position is similar to that of a runner in a starting block. The left foot is bent and under the body, with the right foot extended to the rear. At the count of one,

jump

slightly, shifting the feet so that the right foot is

bent and under the body and the left one is extended to the rear. At the count of two, shift again and return to the original position.

Try for eight to ten repetitions in the beginning, with a slow increase until you can exercise for a full minute. As your endurance increases you can step up the tempo until

you are

The

literally

running in a crouched position. improve your coordination and

leg thrust will

timing, as well as develop strength in the arms, legs, and shoulders, mid-section, and lower back.

^

58

EXERCISES FOR

MEN

Sit-Ups

Lie flat on your back with your feet hooked under a heavy object or held firmly at the ankles by another person. Place your hands, with the fingers interlocked, behind the neck. On the count of one, take a normal breath and raise your body slowly to a sitting position with the chin as close to your chest as possible. Bend forward in an attempt to touch your knees with your elbows. At the count of two, lower your body to the original position, exhaling at the same time. Sit-ups primarily benefit the upper abdominal muscles

and eliminate stomach paunch. Never overdo this exerstomach muscles become sore very easily. When you can do twenty-five sit-ups you will have mastered this exercise, and a firmer, flatter stomach cise, as the

line will be your proof.

60

EXERCISES FOR

MEN

Leg-ups

This is an additional exercise for eliminating stomach bulge and strengthening the abdominal wall. Lie flat on your back with your legs outstretched and your hands behind your neck. At the count of one, take a normal breath and slowly lift the feet until they point at the ceiling. On two, slowly lower the legs until they hit the floor, exhaling on the way down. After a while you should be able to do twenty-five leg-ups at one sitting.

EXERCISES FOR

62

MEN

Running is the greatest endurance builder of them all. It naturally the most violent and should be the final exercise of the workout. Begin your program by running in place for no more than thirty seconds. Lift the legs high and swing your arms at the same time. Remember to breathe deeply and rhythmically. Slowly increase your pace until you are able to sustain a two-minute effort.

This

is

64

EXERCISES FOR

MEN

In an effort to help you breathe normally while doing the isotonic exercises, I suggest that between each exercise you attempt the^oe-touch. Keeping the knees straight, you begin with the arms overhead and bend forward as far as you can, exhaling on the way down. Then return to an erect position, inhaling as the body straightens. Do the exercise slowly, breathing deeply. The toe-touch is helpful in stretching the hamstrings of the legs. This is especially effective for those of us who are required to sit down for long stretches, which tends to cause a shortening or tensing of the muscles and tendons at the back of the legs.

Your

initial effort at

physical conditioning should be limited to five workouts a week. Alternate between the Isometrics and the Isotonics. When you have reached

your goal, reduce the program to two or three workouts a week, making sure that you include the abdominal exercises and at least eight to twelve of the others. Always end your workout with an actual or in-place

run.

G/lsometrics and Isotonics

EXERCISES FOR

WOMEN

nlthough the principles governing

same

for both sexes,

am

fitness

are

advocating a group of

the exercises for w^omen that vary somewhat from those prescribed for the men. The basic exercises, some of w^hich are included, are of great value for w^omen, yet our concentration will be on those which promote firm thighs, pliant calves, lithe arms, a trim waistline, and a high, firm bust. The formula is an easy one: exercise

coupled with a sensible

I

diet.

eight isometric exercises are all illustrated. As you read the description, study the photograph and the complete position of the model. You may find it helpful to practice these exercises before a mirror in order that

The

may readily familiarize yourself with the suggested techniques. I also would like to suggest that you chart your progress and measurements. Remember, put every ounce of strength into the brief period required by the exercises and you will discover that pleasing results can be obtained within a few short weeks. At the beginning, each contraction should last for no more than five seconds. Every ounce of strength should be exerted during this brief period. As you progress, add one second per week to each exercise until a maximum of twelve seconds is reached. You will never have to you

spend any more time than

this

on each

exercise.

65

66

EXERCISES FOR

WOMEN

Throughout your program you must breathe normally and as often as you feel the need. At the beginning of the program your first deep breath will normally carry you through a five- to eight-second contraction. As you increase the time for each contraction, it may become necessary to breathe during the exercise. If you find this to be the case, try and take a breath every six seconds. This will cut down on the dispersion of force which occurs while you breathe.

ISOMETRICS

Bust Contraction

To perform this exercise stand in a doorway, facing the side of the jamb. Place your hands on opposite sides of the wall, on a level with the lower rib cage. Make sure that only your fingertips touch the wall. You should be close enough to the jamb to allow the elbows to be bent outward and the forearms to be level with the floor. Take a deep breath, lifting the chest as high as possible, and apply maximum pressure with the fingertips for the full period of the contraction.

EXERCISES FOR

68

WOMEN

moments and then try this alternate bust Assume the same position but step back away

Rest for a few exercise.

from the wall so that your arms are fully extended. Place the cupped hands on opposite sides of the wall with only the fingertips touching, take a deep breath, and apply pressure for the desired period. The bust itself is not composed of muscle, yet it is supported by muscle which must be toned and strengthened. This exercise will raise the bust and improve the general appearance of your upper body. The strengthening is evident; you will notice that as you exercise there is a tightening of the muscles supporting and surrounding the bust. This is the muscular action which produces the desired result.

Rear-arm Contraction

—

Stand in a doorway feet slightly apart, body relaxed. Clench your fists and raise your arms so that your hands are against the jamb. Take a deep breath and press outward away from the body for the contraction period. This pressure tenses the back muscles of the upper arm, preventing and controlling loose flesh. This is without a doubt the best exercise I have found for shaping and conditioning the upper arms.

i

I

70

EXERCISES FOR

WOMEN

Neck Contraction Place the hands on the forehead— palms inward, fingers interlocked. Take a deep breath and exert pressure on the forehead with the hands. At the resist pressure

same time

by pushing forward as hard as you can

with your head. The rear-neck muscles can be exercised with an alternate contraction. Just place your hands behind the head and take a deep breath. Hold, and press forward with the hands, at the same time resisting with the head. A good appearance and pleasing carriage are almost impossible to obtain if the neck muscles are neglected. This exercise both strengthens and tones the neck and improves your posture.

EXERCISES FOR

72

WOMEN

Side Contraction

Stand erect and relaxed, feet slightly apart, with your hands on waist pressing against the hip bones. Take a deep breath, lifting the chest high, and for the period of the contraction press against the hips as hard as you can. This

a fine exercise for conditioning the side muscles those muscles which extend from the waist to the shoulders. It will discourage an accumulation of fat along the waist and upper sides and will melt away unsightly bulges.

—

is

EXERCISES FOR

74

Arm and Shoulder

WOMEN

Contraction

Stand erect and relaxed with your arms raised, elbows extending at shoulder level. Interlace the fingers, palms together, thumbs up, as shown in the photograph. Take a deep breath and pull outward with both arms as hard as you can. After a brief pause assume your original position, and for the period of the contraction push both arms inward with all the strength you can muster, applying

maximum

pressure at the heels of the hands. this exercise is designed primarily as a benefit for the arms and shoulders, it benefits the entire upper body and is excellent for rapid improvement of

Although

this area.

76

EXERCISES FOR

WOMEN

Thigh Contraction

The problem

of firming and shaping the thighs seems be a major concern of most women. The two contractions involved in this exercise are guaranteed to do this, in addition to removing inches of fat and eliminating thigh ripple. to

For the first contraction, you will need an object that sixteen inches in diameter. A wastebasket or hassock will do. Sit on the floor with your knees straight and legs outstretched. Place your feet on either side of the object and, if necessary, place your hands behind you for balance. Take a deep breath and squeeze the legs together in an attempt to crush the object between your is

The main pressure is exerted on the inner thigh, firming and shaping it. The second contraction stresses the outer muscles of

feet.

the thigh. Assuming the same position, cross your feet, holding them firmly. Take a chest-filling breath and attempt to spread the legs while keeping your feet crossed.

This exercise is of special benefit to those women who tend to gain weight in the lower portion of the body.

1^.

i

'