The Most Basic Fitness Program

 The problem for most people is not that they don’t know how to exercise — but that they don’t know what a muscle contraction is, and the powerful effect it has on the functioning of their body. Most people “know how to exercise” — even if it doesn’t do them much good — but the effects of muscular contractions are unmistakable and undeniable.

The difference is that just burning calories is insufficient to achieve the desired exercise effect — as is obvious in the many people who get plenty of “exercise” but not the desirable effect of optimizing the circulatory effect — that occurs because the muscles contract fully — just as the heart must to be an effective and efficient pump. The design and evolution of the heart is that is always working automatically — not just to pump blood to itself (cardio), but more importantly, to pump blood to all the other parts of the body — and particularly, the extremities — which are the important sensory organs of the head, hands and feet.

These organs are frequently underutilized and underexercised in modern life because the tools and technology minimize the need to maintain them in optimal condition for those purposes. Thus in general conditioning programs, the importance of exercising these most vitally important organs are minimized or overlooked entirely — but observant people can detect the lack of functioning and movement indicative of inflammation, swelling, and bloating at those sites to be the best indication of that individual’s health and well-being — as the most apparently visible.

People just assume that a double-chin and swollen face, swollen (inflamed) hands and feet are the products of natural aging — rather than the indication that those areas and organs are being neglected — in favor of much less critically important parts (muscles) of the body — that makes a huge difference in outcomes in later life as those inefficiencies and toxins build up in the tissues with no way to escape — and rejuvenate and revitalize with fresh nutrients.

The value of exercise is the extent to which the contractions fully expell the accumulated residual toxins in the tissues — as the purpose and meaning of circulation — all the way out to those extremities. That is the circuit — which can be limited to where there is actually the movement (contraction) of those muscles. Simply holding a heavy weight provides no such movement — no matter how heavy the weight. Movement would require the alternation of muscular states from contraction to relaxation — which is the same action of the heart, especially if it is choreographed to be rhythmic in that way (repetitions).

A good number to shoot for is 50–100. Admittedly, one could do more, but 1,000 repetitions of a single movement would take away the opportunity to do 20–10 more of different exercises that would provide greater value than just the one over exercised part — at the expense of all the others, with the added downside of repetitive stress in doing too much of only one movement. With 20 different movements, there is a reasonably good chance one can articulate and lubricate most of the major joints of the body daily — and easily for at least 50 repetitions — just as a health practice, and a sufficient warmup for whatever one can expect to encounter in the normal course of daily living.

That is the conditioning one hopes to establish as the baseline fitness for the rest of their lives — so it is a good habit to get into — no matter what else one will do in life. That would enable them to meet the ordinary challenges of life — which is more important than doing just one thing proficiently and exclusively — like the person who only does bench presses and nothing else. Most people who prefer to have a well-balanced physique and development — as that is what is impressive aesthetically as well as functionally —rather than as is usually seen, the large upper body with puny legs, or the well=developed legs with puny upper body, etc.

In a combat (competitive) situation, the well-trained individual knows to look for the obvious weakness and vulnerability of their opponent — and exploit that, rather than attack strength on strength. That’s why the first minutes of any bout is usually this feeling the opponent out — rather than a predetermined attack no matter what. The best read of another’s capabilities are the most obvious and visible — which are usually the neck, forearms and lower legs (feet). If those areas look inflamed (swollen), they are likely to be painful and nonfunctioning as well — whereas the person with outstanding dexterity and balance, have well-defined feet, hands, neck muscles — and the resulting control.

Most people miss that and in fact, never look at those organs as the best indicator of general health and capabilities. Because of that inattention to those areas, they are also the parts of the body that deteriorate first and affect all other subsequent movements — even to the point in which they have to be amputated for that lack of circulation. that is likely to happen at the feet, but when it happens at the head, it is usually not suspected that it could be from that same lack of optimal circulation to the head and brain that allows the buildup of toxic byproducts that allow for no space for the new nutrients that would revitalize its health.

The head and brain, like all other parts of the body, require effective circulation to maintain and achieve its best health, functioning and well-being — but most just look at a non moving head (relative to the torso), and think nothing of seeing a very swollen or atrophied neck, and think it has nothing to do with brain functioning and development — especially in later life — and think there is nothing they can do about it, when obviously, that is the most important and easiest parts of the body to impact positively. Most conventional exercisers don’t account for it at all in their training programs — when clearly, that is the key to maintaining health and fitness when all the other participants have stopped thinking it can be effective anymore.

It is a simple matter of effecting the flexors and the extensors of the extremities at their greatest range of movement for a sufficiently high number of repetitions (50–100) daily — and maintain that regimen for as long as one wishes to be an optimally functioning human being — fully capable of having to do whatever they have to do. That is being fit for life — how it matters.

The Importance of Exercise

  Practice (exercise) makes one better — immediately and instantly. One doesn’t have to wait a year or six months to see results. The effect is immediate — and then if maintained over many days, weeks, months, years, .builds a reserve that allows for growth and improvement. But it always begin remedially, rehabilitatively, and restoratively. That is to say that one must go from 0 to 100 — and not start from 99 to 100. The magnitude and effect of change is much greater starting from 0 — than it is starting at 99 — and it is change that is the desired ability, and effect that transforms the body.

And that is the categorical imperative of every living being — to change as required to improve their survival chances, and beyond that, to begin at a higher base each time — and not simply repeat what they’ve always done before, and lose even that. That is how most think of exercise: retaining what little ability they have — rather than increasing those capabilities significantly and dramatically. Generally, that is what competitive athletes do — and what motivates many until they realize they can no longer improve by those metrics — and cut back, and in many cases, cut out those activities altogether — which makes them susceptible to the deteriorating forces once again — because one is no longer doing what made them healthy and proficient anymore.

While the brain may wish that it can sustain those gains without the actual exercise of it anymore, those memories and desires are insufficient to actually produce the forces and conditions that make it so. That can happen at any point in life — but is particularly the problem of the aging athlete who can no longer sustain the activities they were once proficient at — especially if they believe that what was the use and value if they weren’t recognized at Number 1 at it. At that point, many just abandon all efforts to depair and depression — even to nominally maintain their health and functioning at a rudimentary level.

For every individual, that is the base level from which they start — and not the highest level they once achieved, but is only a foregone memory anymore. It’s not that the awards and trophies are so important — but that one hasn’t replaced those motivators to align more closely to their present capabilities and challenges — which now, are much more meaningful. Most people will not be Number 1 at what they do— but go on In life anyway, because it beats the alternative — which is just sitting around doing nothing and getting worse until the end. But if they really get into what they’re doing, that is what matters, and makes a difference — and they don’t need the awards, trophies, and approbation of others to keep on doing what they know is the best they can do — and improving at that.

So it doesn’t matter if one day (or every day for that matter) they wake up and feel they cannot move at all without great pain and discomfort — if that is where they have to start. That is simply their challenge for the day — and what they have to deal with and overcome. While not Mt. Everest, it is uniquely their own mountain to climb — and all that matters. Then it doesn’t matter what the obstacle or circumstances, one simply finds or discovers a way surmount those challenges and difficulties.

A good place to begin is just taking inventory of what is working — and begin with that — and not the insistence that one must run a marathon at 4am in city streets — or some other arbitrary and preposterous criterion of maintaining for the rest of their life — no matter what. In fact, true “fitness” might even determine that’s not a good idea even if one could. Meanwhile, lying in bed wondering if one will ever get up and move again, the most important functioning is to see if the head can still move — as the singular most important organ that has to be functioning for life to be meaningful. Many misinformed people think you cannot move the head — or shouldn’t, when movement is what enhances the blood flow or circulation to any area of the body. That is the significance and importance of movement in any human being — that by the alternation of the contraction and relaxation of the muscles that provide that full range movement, it determines the blood flow out of, and into that area.

That is the function of muscle contraction — that with that action, pushes the fluids (blood) back towards the heart — and upon relaxation (expansion) draws in new nutrients to those vacated spaces — because the heart which is a one pound organ, is always and automatically pumping. That is the given we are working with — and not that we have to deliberately and consciously get the heart pumping — or it won’t. The skeletal, or voluntary muscles, are another matter entirely — and most people have it reversed in their thinking. They think the voluntary muscles are operating always and automatically — while it is the heart that must be told to operate, and hence, the measure of the effectiveness of exercise and movement.

This misunderstanding is entirely wrong — but the doctors and researchers have learned what they know about exercise from the same PE instructors we all had — and even most self-proclaimed experts and researchers on this topic, were susceptible to that same kind of conditioning of that manner of thinking. That has been the problem — and not the solution, and why it spectacularly fails in later life — when most need it most to succeed — as the critical factor of their continued existence. And as such, exercise is more important and impactful at this stage of life than when they were younger — but learn too late, that what they thought they knew, doesn’t work — and think they have run out of time to find out.

But fortunately, we do not have to recreate the wheel. We simply have to realize that we have mistaken the effect for the cause — and it is the head that directs the heart, and not the heart that directs the head, or any other movement producing blood flow (circulation), and optimizing that circulation, is what keeps the body supremely healthy and well-functioning.

"Functional Fitness:

  When one has a problem, the most obvious thing to do is to solve that problem expressly and directly — and not simply solve any other problem, thinking that will be the answer. Yet that is what a lot of exercisers do — which is the thinking that any effort is as good as any other, rather than focusing on what specifically needs to be done at that critical moment — and nothing else will do. When the house is burning down, one needs to get out as quickly as possible — and not simply brush their teeth as usual, or has vowed to do everyday, no matter what.

That is simply developing the proper priorities that need to be done most urgently and specifically — and not that anything will do equally well. If one has a back pain upon arising, it would be most appropriate to direct one’s attention to that need — before all else, because that is what one’s body is telling them to do — and not simply follow a boilerplate exercise program designed for those who have no such problem. This happens more than people like to admit — when they frequently note that some area is improving greatly, while others fail to respond. The appropriate action is to address that weakness — rather than doubling up on where one is proficient, and dismiss that lagging bodypart and attribute it to “genetic” deficiency — that would continue to be unresponsive no matter what.

But that increasing imbalance between their strengths and their weaknesses will always result in the critical failure — despite the whole purpose of exercise being to deliberately and systematically strengthen those weaknesses — to become a better all-around individual that makes them truly more fit. Otherwise, they have a handicap — for which they have to compensate and compromise all their other strengths to accommodate — until all those efforts fail, and that weakness becomes their virtual “Achilles tendon.”

Many people actually experience this condition literally — and find all kinds of ways to work around it — and so it never gets better, and actually gets worse — even predisposing themselves to such injury — despite of all that they do — while doing nothing actually to strengthen it. That would be simply stretching it — by moving the knee out past the toes, as in the static lunge, or the toe lift to heel lift. This is the movement that most gym exercisers do wrong — or simply, not at all — claiming genetic defect, rather than not knowing how to do it properly and effectively. Instead, they will often be advised by those who claim to know better, that they should not move their knees past their toes in squatting or at any time — or to put a weight plate under their heel to accomplish that same effect — of not stretching out the Achilles tendon and other tendons, ligaments, and fascia of the critical ankle/foot axis. The foot was designed and evolved to be a lever against the earth — that allows one to stand, walk, run, jump, dance and any number of movements requiring the greatest articulation of the foot movement — and that along with the fullest articulation of the wrist, and neck, makes one fully functional — much more than any other movements of the body.

Those are the expressive organs of the human body and most uniquely distinctive from all the other animals. The cessation, or limited expressions of such movements, is what typically characterizes aging and deteriorating health in humans — more than the heart and core muscles. That is what makes people truly and impressively functional — as long as they live — and become a problem when they become inert, inflamed, swollen, and misshapened by what is called arthritis or neuropathy — which is the dying of the nerves (and muscles) at the furthest extremes from the center of the circulation — and thus where exercise makes the greatest difference.

It is accurate to note that the liveliness at the extremities of the head, hands and feet, is mostly what distinguishes vibrancy in people — and especially, older people who can be observed to have little movement at these sites — and that limited range, works its way back towards the center — and not vice-versa that most people think is so. That is to note that what the dancer is doing with their feet, hands, and head is far more apparent than how their heart is functioning — if that is a concern at all. Likewise for the aging pianist or artist. The measure of their proficiency is the productivity at the hands, feet, and head — as the obvious measures of functionality and productivity. That is the output, and not the inputs — which tell one nothing.

Yet that is how many contemporaries measure functionality and productivity — which is the end-result of health and fitness. We don’t determine the worth of a car by simply how much fuel it burns. We want to know how far it gets us on a certain amount of fuel — or inputs, including skill and time. All that is usually dismissed or overlooked by those who claim to know better — but make very little difference in the world. The proof is in the product — and not simply doing what is fashionable to do.

Most of what such experts call “functional fitness,” has very little to do with actual functioning — in these productive ways — but become ends in themselves. It’s easy to see with chinups or pushups that many such instructors will insist are true measures of functionality — but how so? And while walking five miles everyday may seem innocuous, what is being accomplished except to say that one does it each day — while continuing to age in the conventional manner? Then one can claim to be in good shape for a person who looks older than they actually are. That is true for a lot of aging exercisers — that despite all their efforts, maybe they’re not on the right track. They should look healthier than they do — as the direct result of what they do, and not claim the genetic deficiency as their problem for everything.

It Simply Works

 When you think about it, micro workouts throughout the day — as one has the time and inspiration for it, is more likely to be the more natural and productive way to exercise and maintain one’s health and fitness — because it is done as needed, and has the opportunity for it — than as a rigid program of requirements regardless of how one feels — in the moment. Then one is likely to get “out of synch” with the need and appropriateness of activity and movements — apart from the actual realities and challenges (demands) of the moment — and in that way, exercise becomes an arbitrary obligation regardless of the realities and needs — rather than the answer to them — as required.

That is the meaning of “listening to one’s own body (and senses),” rather than just following a program that may not work for some — but think they must do regardless of the outcomes (results). The outcomes are what is important — and not the inputs, or good intentions — without any feedback in reality. That is because a lot of people these days learn only what other people tell them is the truth, rather than finding out that truth for themselves — in their own experience and lives, and that is entirely the truth for themselves, and not the “theoretical/academic average” — that poor students and instructors think is the ultimate truth of the matter — regardless of their own results.

It is their own results that matter — and from that, one might extrapolate a greater universal application — but if it is not working for one(self), one has to look elsewhere, and try something else until it works — and that will be the truth of the matter, and not what everyone says, but nobody has actually seen any results from doing so. Before one asks anyone else, one can test out an idea themselves — to get a baseline understanding of what is involved, and then enlarge the perspective and understanding by asking others what their own experience and results have been — and process all the answers into a greater understanding and meaning.

Obtaining 30 minutes of deliberate and focused daily exercise is easily possible anyway one can get it. It doesn’t have to be constrained with many rules that make it nearly impossible to achieve. That seems to be what a lot of people insist exercise must be — that makes it an exercise of the will to overcome the impossible — rather than making it as possible for themselves all their lives. There is no rule against that. Movements are frequently hard enough, and so the exercise is to make them as easy and effortless as possible. Obviously the best conditions and circumstances to practice this, is upon first awakening from a prolonged inactivity (rest), and get one’s moving parts moving again — without the aches and pains that accumulate and compound with life. This is actually the best time to exercise — in moving from zero to normal operating conditions — because such movement accelerates the movement of the two major fluids of the body — the blood, and the synovial fluid (mucus) — which is the lubricant for all movement in the body.

That is the role and importance of the mucus and mucus membranes — throughout the body. Without it, food would not pass through the digestive tract, air would not pass through the respiratory tract, etc. And movements properly activated, cause the contraction of the muscles that exaggerate this flow back towards the central, purifying and recycling organs of the body — which if never moved out of the tissues, result in the accumulations we know as inflammation and swelling — which are the precursors of all disease. If we could flush these toxins out effectively, then we’d be self-perpetuating healthy beings — which is the natural design of all living beings. And in clearing the space, we make room for new nutrients to enter into those spaces (tissues) — because there is not unlimited space to store as much junk — just because we can. At some point, the body becomes toxic — and then tissues and organs start breaking down in the various neuropathies. Then things don’t work as well as they used to — and keeps getting worse — unless this course is corrected.

That could be as little as a minute of concentrated movement to restore that full functioning again — as in the case of a leg or arm going to sleep (numb), and being revived with a minute (50 repetitions) of a simple movement around one joint (axis) — to start up the circulation again. Usually, that already makes a difference — and can be repeated a few times throughout the day — without fear of harm, or further injury and damage. In fact, that is the cure — and should be the basis of any exercise program — first for rehabilitation and restoration, and in that process, are the seeds for continued progress, growth and development.

Too many people put the cart before the horse — and want to win the Kentucky Derby or the Mr. Olympia title before just to get healthy and whole again — and let the body take its natural course from there. That is the process that gets one there — and not how ambitious or desirous one is of getting to the top — even sacrificing their health and life to do so. That is the wrong way to go about it. But if one is simply and humbly focused on finding out what works for them — they will go as far as they pursue it, and have it last their entire lifetime — which is the new benchmark of possibility for this day and age.

Increasingly many are coming around to that realization of this new paradigm for fitness. Why not all one’s life, and not just while one is young — and then revert back to the traditional paradigm of unrelenting decline and deterioration? Obviously that requires a different way than the one that hasn’t worked before. One knows by now that High Intensity workouts have to be brief and infrequent, but does that mean that Low Intensity workouts can be sustained and prolonged throughout one’s lifetime? But it also can’t be nothing. Yet it has to be the easiest movements possible.

Rather than handling the heaviest weights, it would be maximally effective with the lightest weights possible — and that is the movements at the head, hands and feet — that initiate those contractions at the farthest extremities of the body — to do the most good. It is a well-known truism that the greatest predictor of future health and vitality is the functioning of the head, hands and feet — as what must be exercised as the priority to health and longevity, and can easily be done anywhere, under any circumstances, if one can just spare a minute from their daily lives. There doesn’t have to be an upper limit on how frequently it can be done — to good effect. That is the simplicity and genius of the micro workout. Anytime, anywhere, under any circumstances. It simply works.

The Most Natural Exercise

 The problem with most exercise is that one is usually doing one thing over and over again — rather than all things the body is capable of — to keep it in working order. If one never does these things, then one doesn’t know what they are presently capable of — until one day, when they try to access that capability, realize it is no longer there, or might not have been as proficient as they imagined it to be. Thus the need to regularly exercise those capabilities to ensure that they are still there — and improve them if that is desired. One does not get better at anything by never finding out what their present capabilities are — and not practicing them to get better. The simple cliche is, “if you don’t use it, you lose it.” Or the more positive way to look at it, is just to practice what you want to get better at. Those are also good rules for life.

By that same wisdom, one also eliminates those activities one does not want to get better at — and are actually harmful — leading to injury and unnecessary risks. One doesn’t want to be doing things that predispose them to injury, danger, and even death — thinking that “whatever doesn’t kill them, will make them stronger.” The world doesn’t work that way — or won’t for long, and one of the reasons for any practice, is to live a long, healthy and prosperous life — and not flame out at every chance one gets — in a brief and precarious existence, usually filled with much toil and trouble.

So rather than everyone who takes up exercise thinking they have to become the world champion at it or it is a waste of time, energy and resources, the better approach is simply to realize that one won’t be at their momentary best at anything they do — without the proper warmup, or familiarization with their actual present capabilities — to have a fairly good idea of what they are capable of — regardless of the world record in that event. All they are trying to find out, is what they are capable of — and how it needs to improve for whatever task at hand.

Running may occasionally be appropriate — or jumping, swimming, lifting — but rather than becoming proficient at only one thing, the better strategy, is to be prepared to do anything — or as wide a range of movement and activities as one can reasonably expect to encounter — rather than the one thing practiced to the exclusion of everything else. The obvious example are those who only do the treadmill for hours on end — thinking in doing so, that one is exercising the entire body as represented by the heart — while letting all the other muscles and joints atrophy.

The heart has the least danger of atrophying — and in fact, the greater danger is the enlargement of the heart because it is the only muscle demanded to work harder and faster — while the greater mass of muscle remains immobilized. That is similarly true for cycling: one simple movement is repeated countless times — while the mass of muscles, remain immobilized — even to the extent that the blood supply (circulation) is cut off — by the constant, unvarying tension (contraction) in those muscles frequently causing numbness and nerve damage particularly to the hands and arms.

The remedy obviously is to articulate the movement at the wrists, elbows and shoulders — that vary the muscular state from contraction to relaxation — which restores the pumping effect of the muscles. That will not happen if the muscles remain constantly tense (contracted), or as in most sedentary people — unvaryingly flaccid — no matter how hard and fast the heart alone is working. The evolution of the circulatory system is that it works best when there is a pumping effect at the extremities of the body to work in conjunction with the pumping effect from the heart on out to the rest of the body. Those who complement that design and use, optimize the circulatory effect — which is why exercise works — to keep the body in top operating condition — and improve in its capabilities as evidenced by its growth and development. One does not need to fully understand that in order for it to work. Nature ensures that it will — through millions of years of design and testing.

All one has to do is not get in the way of that natural process and development. One may even have fanciful ideas that the way to make it work even better is to obstruct and impede that process — in the mistaken notion that the best action, is to do the opposite rather than the obvious. Not surprisingly, many people die prematurely, in addition to almost everyone experiencing injuries and calamities along this journey — and predictably, many abandon all efforts altogether — and resign themselves to that’s how life is, inevitably, for everyone — as the “aging” paradigm. But as many more live longer lives, it becomes apparent, that they are not all aging equally. A rare few actually seem to be getting better with age — or at least, aging better — because, and not despite, of all they are doing.

Some things make more sense than others — as well as being self-evident truths. So rather than being focused on the end-results of what one desires from exercise, one is best off not beginning with such presumptions and ambitions — but begin with no preconceptions of what one can do and find out upon awakening — as their warmup to each day. Then once they do that, they can forget about it for the rest of the day — as having met their requirement for getting into optimal operating condition — and go on with thee rest of life unbothered by the aches, pains and other limitations that prevent them from living their best lives from day to day.

Beyond Effort

  “Aerobics” means with breathing as the essential focus of one’s movement. That is to say that all the other movements and activities of the body are synchronized to the breathing contraction and relaxation — rather than as many think, the breathing has to catch up to their activity — and so they commonly run out of breath, and the body is forced to stop. That is what one doesn’t want happening at the most critical moments in life — because that is frequently the difference between life and death. One has to know at any moment, what reserves and capacities one can reliably access — and not that one could fail at any time, moment, and circumstances. Obviously, that will not do — and serve their purposes very well — which is why we condition ourselves to meet the challenges of every moment of our lives — to be prepared for most things we normally encounter in our lives.

One of the first things a person does to become a world champion athlete or attempt any monumental undertaking in their lives — is to get their breathing under control, and well-known to them — rather than as many novices do, think nothing about it — and place it last in the scheme of their concerns. Thus, they will always run out of breath — and fail ultimately because of that — not for the lack of air around them, but because they are not managing that resource effectively. That is why a lot of physical as well as mental disciplines place the control of breathing as their highest priority — and not the last thing one should concern themselves with — if they ever get around to it at all.

In the early 20th century, exercise was largely about breathing and posture — which then morphed into muscle control and early bodybuilding — of which it was noted that the most transformative exercises was alternating the breathing squat with the breathing pullover — and was promoted by the popular physical culture magazines of its time as the foundational exercises for subsequent bodybuilding. Its earliest practitioners were not so much intent on gaining muscle — as it was that that was the astounding result of just doing those exercises to begin every workout. Many of those guys actually took up exercise as the minimum they could do — often with the lightest weights possible.

In fact, the person often regarded as the father of modern bodybuilding, Eugen Sandow, was famous for promoting his exercise routines using 5 lb dumbbells for 50–100 repetitions. But he also had a strong man act in which he lifted record poundages for his time. But he was not insistent that that was what one had to do — to be in good shape. The 5 lb dumbbells was what got him there. And beyond that, he was a master of muscle control — which is largely the understanding of how the muscle works and changes — regardless of equipment and venue.

The equipment doesn’t make the muscle work; the muscle makes the equipment work. That varies according to how well one knows the action of any single movement around one axis of movement (or rotation) — because all the muscles work in that same manner once its basic action is understood. Unfortunately, most people don’t bother with that simple, basic understanding — and so most of their movements are of a random sort — thinking that any motion is as good as any other, because their whole understanding is to waste as much energy as possible in everything they do. That’s why some people become very good at what they do — while many others have no idea of what they are doing, and could care less.

Those are the people who become unsuccessful exercisers — and are indifferent or hate what they do, because none of it makes any sense at all — and they are just wasting their time — not that they have anything more important to do. For surely, getting the understanding of exercise right, is the most important thing they can do — and get right, because it makes the most difference in their quality of life. That’s why exercise is revered in many cultures and traditions throughout history and survival. Properly done, it makes the biggest difference in the quality of one’s life -- and its many outcomes.

Undoubtedly the most important movement in one’s life is the simplicity of breathing. As a volume expands, the pressure drops. As a volume contracts, the pressure increases. That is the physics of movement — and not gravity. A high pressure will move into a lesser pressure. No exercise does that more purposely and effectively than the lying pullover on a bench — expanding the rib cage (volume) and contracting it was well. If one does no other exercise (movement), that would be the best one to do.

Arthur Jones recognized this and made it his prototype Nautilus machine. His second was the Hip and Back machine — and then he could have stopped there. That would have produced 90% of the results — with truly minimal effort — particularly if one did 50–100 repetitions of each with a resistance that made that possible. The muscle didn’t have to fail to make the movement productive; doing the movement itself — with nominal resistance, would have been the right movement to ensure impressive muscular development — whether one wanted it or not. He didn’t have to create all those other machines. The singular upper body movement, and the singular lower body movement, was all that was needed — to get into shape and maintain it all one’s life — without the strain and effort that people thought was necessary in exercise — because that is the way they have been conditioned to think and reinforce.

It’s never been thought that exercise doesn’t need to be difficult and hard — and that the better way, is actually the intelligent way — which can be sustained without the difficulties self-imposed. That was the step beyond — that he never quite achieved. How does one go beyond effort?

No Equipment, No Problem

  The critical mistake most (elderly) people make is in thinking that in order to exercise and improve their fitness (health), they have to have certain equipment and instruction (experience) rather than realizing that the body itself is designed for that self-maintenance and optimization. That accounts for the wide-range of things a person can do — and achieve proficiency in, which in their younger years serve as that measure of their fitness, but as they get older, are less likely to remain so specialized at those metrics, but value greater versatility and generality for doing all the various things one needs to enable their lives. Then, whether they can open a jar or medicine bottle, become the necessary requirements for living a full and fulfilling life. Likewise, standing, squatting, getting up from any position, is their Super Bowl — not requiring them to make it any more difficult than it already is.

Most exercise equipment, is actually designed to make movements harder — rather than easier, and then are instructed to make the difficult, impossible by increasing the resistance to failure — after five repetitions if possible. The problem is not that most elderly (untrained) people will do too many pullups and squats, but that such movements will be impossible to do even one — and so equipment that makes it increasingly harder, is not the direction you want to go — but to make that movement possible, and even easy — so that one can do it countless times without quitting — and that is obviously the problem when one is insistent that one should never do more than five repetitions of any movement — and if one does, then one immediately must add more resistance so that is not possible. That kind of training becomes negative reinforcement — rather than the positive reinforcement one should receive to encourage them further.

One does not need to program premature failure; that is the default — yet there is this kind of perverse psychology and conditioning — that predictably discourages people from exercise rather than engaging it as a lifelong necessity. Exercise is not something one does because they can do it easily and tirelessly beforehand — but is what is necessary to get to that point — much more importantly. That can be done just to be able to get out of bed, a chair, off the ground — without specialized equipment to do so. That would be an easy thing to do if one always had a chair or walker to assist them — but in lieu of that convenience, one makes do with whatever equipment is available — which is always the case with the body. One is not likely to go anywhere without it. That is the rationale and genius of movement strategies like yoga, tai-chi, dance, floor exercises, chair exercises, and bed exercises.

The important thing to know is that a muscle contraction begins at the insertion (distal) end of a muscle back towards the origin (proximal) end closer to the center of the body — without exception, and that is why the most valuable muscle contractions will begin at the furthest axes of movements — at the hands, feet and head doing the most to enhance the circulation — by contracting the fluid (blood) out of those areas to reduce the swelling (inflammation) caused by that buildup in the tissues which is the debilitating and disease effect.

One can argue about that endlessly to no conclusion, but one can immediately verify that by simply moving at those axes in which few do because it is no longer a requirement in modern life — which has as its objective, the elimination of as much effort and movement as possible from daily life. That has unintended consequences — of reducing the circulatory effectiveness of ordinary movements. So unless one reprograms back in such movements, they will virtually never be done, or articulated, which is self-maintaining to health, and in its absence and omission, becomes non-functional and/or dysfunctional. That could include such things as getting up and walking a short distance to use the bathroom or kitchen. There is simply no need to maintain those abilities — if they are no longer required.

Exercise machines often require one to maintain those skills — but are they the most useful and versatile movements to become proficient at? That is the problem with treadmills, stationary bikes, and even rowing machines. Are those the movements that actually loom large in one’s daily activities? — or are they movements and activities one would not do otherwise? — or more than a minute just to ensure one still could. But 30 minutes every day? What else could one be doing with that time — and energy? Probably one could easily do 30 different movements — not requiring 30 different exercise machines.

Those are the simple articulations of full-range head, hand and foot movements — that activate the rest of the musculature because they the insertions of those muscles that instigate those integrated movements. One frequently hears it referred to as compound exercises involving the most muscles possible — without understanding its fullest implications. The engagement of the muscles is not lateral but vertical — which is to note that the change in the position of the foot, bending the fist, turning the head — activates and engages all the muscles in that pathway back towards the center of the body near the heart.

So making a fist and simply bending it in a knuckleward or palmward direction causes all the muscles from that point to contract or relax — and that alternation of muscular states, like the heart, produces a pumping effect, which is the circulatory effect by adding those pumps to the extremities at which have the greatest effect — particularly if one suffers from the many problems of poor circulation (swelling/inflammation) at the hands, feet and head — and their related conditions — including brain functioning.

For the foot, one can simply hold the back of a chair with one foot ahead of the other and shift the weight forward and back to articulate the fullest range of foot movement. That would be superior to walking miles with a limited (non-existent) foot movement — as most people do — thinking speed and incline is more important. But when shifting the weight back, the front foot will lift the toes as much as possible, and then shifting the weight forward the back foot will lift the heel as much as possible — ensuring the change of muscular states that pump the swelling out of the foot. Most older people are notable for having swollen feet, hands and faces for that reason. That is the simple remedy that gets them back on the right path to addressing these vulnerabilities of the aging human body.