Please consult your doctor, or a qualified Physical Fitness expert, before following this, or any exercise plan. R.A.A.I.D., nor anyone else involved, will not be held liable for any complications that may occur. The following plan was developed by Mr. Lewis and approved by his doctors. By following this plan you do so at your own risk, and accept full responsibility of any problems, difficulties, or injuries. The modification date for all health, and medical content on this page was last updated, and checked on February 16th, 2015 PST U.S.A.
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There are quite a few books on the subject of fitness & exercise, but the Divine Spear & Intrinsic Staff of WEISHENDO was specifically written for those who suffer from limited movement, and range of motion issues. On this page we will cover the benefits of warming up, and cooling down. We will also discuss physical fitness, training methods, and efficiency in execution. Fitness is driven by many factors. Such as genetic structure, and environmental elements that involve stress, nutrition, rest, and exercise. When considering the redevelopment of an individual after dealing with an injury, or recovering from a serious illness, you must look at or examine three distinct areas:
A. Physique = build or structure - bone structure, fat, etc.
B. Organic = carbon-based - heart, lungs, kidney, etc.
C. Muscular = brawny - skeletal, muscular movement, etc.
Flexibility - Suppleness of the body as it advances in range of motion. Flowing and natural.
Strength - The amount of flexibility, speed, and endurance any muscle or its parts has in a combination of the latter.
Speed - Expand and contract a muscle through its range of motion without causing further injury.
Endurance - The amount of stress a muscle can endure before it reaches its maximum level.
Power is the product of strength, and speed. As power is increased and attained, this will no doubt bring about the improvement of strength and speed. Muscle training increases muscle strength and speed of movement. Muscular endurance is a vital component of motion economy, and simplicity. Any amount of gain in the muscle, and its endurance can be increased through high repetitions and relative low resistance. All this and more must be considered when dealing with any disease that inhibits muscular development.
Excerpts from the newly released book:
A. Most individuals fail to realize that a substantial amount of power must be repeated a number of times throughout each exercise.
B. With a high level of endurance, the quality of the power released is maintained, thus the individual is still fresh at the time of execution.
C. Endurance training should include several different systems of training. This is true in every aspect of development. Be it variety or physiological, anyone can benefit from it.
Cardiovascular Endurance - the ability of the body as a whole to sustain optimal performance of a particular skill for a prolonged length of time.
Endurance - the ability of an individual to sustain optimal performance, with the absence of fatigue or exhaustion while performing a specific skill, maneuver, or technique.
Local Endurance - the execution of work done by a relative muscle or exact group of muscles for an extended amount of time, of which fatigue is segregated to that particular group.
A proper warm up may include any of the following.
A proper warm up may also do any of the following.
A. Prepare the body for exercise.
B. Help prevent injury - reduce muscular soreness.
C. Increase blood flow - muscular temperature.
D. Prepare the individual mentally for activity.
Learning to relax can be beneficial to stretching, and achieving flexibility. As a rule of thumb it is advised that you attempt to stimulate circulation first. Executing with fluid motion, start out with short movements, and work up to longer ranges of motion. Remember exercises can be performed in three primary positions. Standing, sitting, or lying down. Also remember to do these three things in conjunction.
If one is determined to achieve a sufficient range of motion, he or she must first develop flexibility through exercise. This is followed by strength building exercises that lead to speed, and endurance. A muscle should be flexible enough to allow for full range of motion. If you have flexibility, and strength, you have speed, and endurance.
The Crane Form is a perfect example of static exercise. Another aspect to static stretching is that you are in a fixed position for a specific amount of time. Such exercises as The Crane Form, can be done with or without the aid of a partner, and done with or without a staff or cane. Learn the basic form, and then build upon its principle segments. To learn more about the Crane Form developed by Mr. Lewis Read: The Divine Spear & Intrinsic Staff of WEISHENDO.
Lower Back Stretch (Seated Position)
The Warm Up
Warm-up principles are vital to physical health. The main purpose of warming up is to increase your heart rate slightly. This has two benefits:
A. Raise your body temperature.
B. Increases the blood (oxygen) flow to your muscles,
to prepare the body for vigorous movement.
Your muscles and tendons are more receptive to stretching after a light warm-up raises your internal body temperature. This will help you to increase the range of motion in your joints, and help you to avoid further injuries. Focus your warm up on large muscle groups, then smaller ones.
The substantial increase in blood flow to the skeletal muscles make them supple, and more adaptable to stretching. With an increase in blood flow the muscles consistently increase the amount of oxygen and other nutrients. The warm-up also jump starts the neuromuscular system between the nervous system, and various muscle groups. A light warm up generally last from eight to ten minutes. Skeletal muscles and their groups are more susceptible to strain, and tearing if the muscles are aggressively stretched without a warm up.
The warm-up should be intense enough to increase your
body temperature, but not strenuous enough to cause fatigue.
The Cool Down
A. Stopping suddenly can cause you to be light headed.
B. The cool down serves three purposes:
1. It reduces your pulse.
2. It returns the blood to your heart.
3. Reduce the amount of Lactic Acid.
A chemical result of muscular fatigue.
C. If you stop suddenly, the blood will settle
in your legs instead of returning to your heart.
D. It takes your body about 3 minutes to stop pumping
extra blood to your muscles. A safe cool down is about
3 minutes, give or take 4 - 5 minutes.
As of today there is no tangible indication, that cooling down reduces what is known as delayed onset of muscle soreness (DOMS). This condition frequently occurs in muscles that have been exposed to a vigorous workout, with the commencement of muscle discomfort un-present for 24 to 48 hours. As a general rule, a simple and effective means of cooling down is to continue to exercise at a low intensity level for 8 to 10 minutes. As stated in the latter, the evidence is inconclusive, as to whether or not cooling down will in fact deter the onset of DOMS, but the amount of residual gain in suppleness is very evident.
The Range of Motion (ePub Edition)
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