Valerie Hockert - The Whole Body Tone Up Book

Introduction

Physical fitness is a measure of your body's strength, endurance, agility and coordination. Whether you are physically fit or not, can reflect both in your physical body, and your mental/emotional body.

Results from a faithfully followed exercise program can be dramatic--well worth every stretch and grimace. The greatest investment is determination and the returns are many. Some of the numerous benefits from exercising are: better appearance; more strength and coordination; fewer minor aches and stiffness, less fatigue and, one of the most popular effects--it aids in weight control (That is, if you don't end up in the kitchen after every exercise session!)

The main section of the "Whole Body Tone Up Book" includes 100 exercises. It is designed as a comprehensive exercise program. By doing the entire program, you exercise your entire body, and will see the greatest benefits.

If you're more interested in spot exercises, there are specific sections in the book for the waist, stomach, thighs and back. And for those with great expectations but limited time, there's a "crash course" at the end of the book.

Go through as many exercises as you can if you're doing the longer section; even though you may not be able to complete all of them the first few times. It's best to start at the beginning each day with at least half hour sessions, if possible.

Go through the whole section each time if you're doing the section for spot exercising. Do each exercise six times in the beginning and work up to 20. (If you're more ambitious than that--go for it!) Start at the beginning of each section each time because the easier ones are first and it will help you prepare for the succeeding exercises.

If you have a heart or respiratory condition, check with your doctor before beginning these exercises. This is also advisable if you're over 30 and have not had a recent checkup.

(Make It Easy On Yourself....)

Wear something loose and comfortable that will not get in your way, like a sweatsuit, leotards or jogging shorts and a t-shirt. It is important to dress warm enough, because when muscles get cold, they tend to stiffen up.

Find a well-ventilated room for exercising, where you have some space to move around. A carpeted room is ideal. If you are on a hard floor, you may want to use an exercise mat or scatter rug.

Try playing your favorite tunes--it's always more fun to exercise to music. Avoid watching television, though--it makes it harder to concentrate on exercising.

These exercises should be done daily in order to get the optimum effects. At first, you'll probably feel some soreness; that's only because you're out of shape. Keep at it, though, if too much time lapses between exercising, you'll be just as sore the second time around.

I'd suggest doing these exercises at a time during the day when you are not too sleepy. If you're a morning person, early in the day is perfect; otherwise wait until later in the day when it won't be such a struggle for you.

Do the exercises as they are described and illustrated--no cheating! The pulls should be felt according to how vigorously you're exercising. There are two reasons you would not feel the pulls though, either you exercise frequently or you're not doing them correctly. Okay--ready? Let's go....

(Less Is More....)

Sitting Overhead Stretch

Sitting down on the floor, cross your legs "Indian Style," with your back straight. First, with your right hand reach way, way up, as far as you can reach. Then do the same on the left side.

You will fee the pull through the middle. If you can't feel the pull, stretch a little harder. Feel it now? (Figure 1)

Sitting Overhead Stretch/Wrist

Still sitting on the floor with your legs crossed, stretch up with your right arm. With the left hand, hold your right wrist and pull down while leaning slightly to the left. Now, stretch up with the left arm. With the right hand, hold your left wrist and pull while leaning slightly to the right.

Again you will feel pull in the side waist area, and also in the arms. (Figure 2)

Sitting Overhead Side Stretch

Sitting in the same position, stretch up and over your head with your right arm. Lean to the left enough to feel a slight pull. Then do the same with your left arm up and over your head and lean to feel a pull. Remember to keep your back straight. Repeat. (Figure 3)