How Much Rest is Enough?

 As a general rule, the more one rests, the less they do. That is true not only in working out, but at work, play, and any other activities. As far as I have observed, the most out of shape people, are those who do very little — if anything at all. Such people obviously don’t need more rest — while world-class athletes, can benefit from as much rest as they need — before their inner clock compels them to make another attempt. But then, one need not tell the world-champion in that event what more or less they should be doing, because their distinction tells it all.

However, for those in the poorest health and condition, any strategy that gets them in motion and keeps them in motion, is the much better strategy — until they become the world champion at whatever they want to be good at. Among the less proficient, the better advice is to practice until one becomes good at what one is doing, and the rest and inactivity are what they are already good at, and don’t need more practice. They need to practice what they seldom do — and not rest up over generously from the little they already do.

That is the obvious reason most people who workout in gyms or any other venue, don’t get any, or much results: they are resting too much — thinking that is the major part of the program they like to do, and so they double up on that, rather than the hard part. Some justify that by making the hard part harder, rather than making the hard part easier — so that people actually like doing them — instead of not doing it as much as possible — and getting that result.

In the 1960s, two forms of exercise became popular: one promoting what is today called “High-intensity (interval) training,” and the other, “aerobics” or “cardio” training — and were promoted as though they are two different things, rather than two-sides of the same thing — resulting in superior health and outcomes. Back then, high-intensity training meant higher levels of effort that couldn’t be sustained for more than a minute — or less. The 100 yard sprint is the best example of this, while a marathon run would be an example of the ultimate cardio event. Same activity (running) — but conducted at levels that could be sustained by vastly different durations.

As most have observed, marathoners are usually ultrathin people not carrying excessive muscle mass, while strength athletes carry as much weight as their weight-class will allow. The lesson here is that if one’s primary goal is to lose and control weight, they should be actually exercising most of their workout time — rather than resting 95% of the time — presumably to recover from their 10 second at maximum effort. Even the world champion at that event will insist on at least 10 minutes of rest before their next heat.

The problem lies with people used to putting out little effort and then taking overly long rest breaks. That is likely to be your novice exerciser — not strong enough to exert themselves requiring much if any time for recovery. Such people don’t need maximum rest to recover from minimal efforts. They just need the practice — or “reps” until they become much more proficient at their movements to become serious threats to their own well-being and safety. That is a danger posed in a “non-contact injury,” which become the majority of injuries among the aging and old — so that they give up on competitive events because they recognize that they are their own greatest risk to their well-being and continued success.

But rather than maintaining or increasing those loads, the better strategy is to lower the intensity so that it can be sustained for the proper amount of time — rather than resting to compensate for those overloads. The obvious would be using minimal resistance and eliminating the rest entirely — which then makes resistance training cardio as well, and cardio, muscle building — to converge as the one thing that builds strength as well as endurance.

That is to say that for the majority of those exercising for complete and comprehensive health benefits, they should do high reps of different movements while eliminating the rest periods entirely. Low reps and overly long rest between, won’t get one into the shape one wants to be in.

Being Well-grounded

The extremities of the feet, hands and head (face and brain) are the leading indicators of the general health and functioning of the body — so much so that that is how we recognize individuals apart from every other. Those are also the most visible and obvious parts of every body — more than we could identify one’s person’s heart from another, shoulder or hip, etc.

They are also the distinctively expressive organs of the human body. When we note that an individual is remarkably animated (vibrant, lively) it is because of those movements at the face, hands and feet — rather than how high or far they jump, fast they run, or how much they lift. And in fact, specialists in such activities will adopt a rather stoic expression throughout to conserve their energy only to the essential required for efficiency and economy of their "movement."

Apart from such narrow and constrained competitions though, the human is at its best being ready and able to express whatever movements might be required by their versatility afforded by their face (communication), hands (tool using and making), and feet (leveraging one’s bodyweight against the ground). Other animals are much more specialized in what they can do — and why they do it so well. But the human being (organism) has the capacity to do many things — because of the large brain capacity that enables and empowers it. Humans seem to be good at whatever they decide they want to become good at.

One of the earliest forms of human expression and distinction in addition to physical competition, was simply dance — that exhibited fine motor coordination in addition to the gross motor coordination of traditional athletics. Other similar manifestations were painting (art) and music (dexterity) — in the broader category of culture — those shared values it was agreed upon that were desirable qualities to cultivate and improve — for long-forgotten reasons.

Often, people didn’t know why, but recognized that there was something “right” in being light on one’s feet — rather than simply plodding along, shuffling one’s feet — even for great distances. Palpably and aesthetically, it was not the same sense as one leaping and moving quickly on their feet — and particularly on their toes or balls of their feet. Such movements, required the greater articulation of the foot musculature — which has led some exercise physiologists to proclaim that the feet are the second heart of the human body when operated in this manner — as the "soleus pushup.”

That has led to a few enterprising individuals to devise and market a simple device to simulate this movement — but doesn’t require it. It can easily and effectively be done sitting in any chair that allows such freedom of movement — and as such, may even be superior to a stationary bicycle because of its singular focus on the importance of the full range foot movement — not to be confused with the movement at the hips and knees. It is the alternation of the muscle state from fullest contraction to relaxation that produces the pumping effect — which is also the quality produced by any and all the muscles activated in this way.

That is the very reason that exercise in general is beneficial for the health of the body — by directing the blood flow to those areas actually exercised in this manner. If it were only the heart responsible for pumping blood equally to all parts of the body, then we would not see the disproportionate developments of those who choose only to work their upper body, and ignore their lower body -- and vice-versa. But the flow must go to where there actually is the clearing of space because of the muscular contractions compressing the fluids out of that area — which then makes it possible and easy for the heart to pump blood into those vacuums. Without such preceding contractions and clearing, the heart cannot overcome the resistance of the already full area — and fluid accumulation and inflammation (swelling) Is the inevitable result — that continues to worsen in time without this intervention.

This is the condition seen so often with poor circulation in their feet and legs — even if they articulate movement at the hip and knees — because the backup begins at the feet that is minimally or inadequately articulated — even while there may be movement at the hips and knees. This is fairly typical of the movements performed on exercise machines that do not stress the importance of the movement at the extremity. For all practical purposes, it is the same as walking a mile while shuffling their feet. There is no articulation at the foot, and thus no pumping effect — which is the chief value of the exercise.

So when one realizes that it is the movement at the feet (ankle), the machine, device, resistance is much less important — that movement can be done, seated, lying, or standing — with or without equipment, productively. That is true for all the extremities of the body — which are those areas notorious for the poorest circulation of the body — but doesn’t have to be that way. The understanding changes the equation. Then when one realizes that the distal (insertion) of muscles contracts towards the proximal (origin), it becomes a simple matter in accomplishing the healthful effect of exercises — rather than just burning as many calories futilely by doing all the wrong things and wondering why exercise does not deliver the results promised by so many “experts.”

It doesn’t matter how much of the wrong thing you do — and have no time to learn the right thing that works.

Optimal Conditions for Exercise

The key to understanding exercise under any circumstances and conditions is the importance of the circulatory effect and how it is effected by the change in muscle states from contraction to relaxation (expansion). The prime example of this is the function of the heart — which is dedicated to providing this ambient constant pressure outwards towards the extremities.

However, the flow back towards the heart is not provided by that same functioning — but then is determined by the extent of the skeletal (voluntary) muscles compressing the fluids back towards the heart and central organs of the body to recycle, purify and eliminate waste products out of the body, and the failure to do so, largely accounts for the accumulation of these toxic substances in the tissues as the inflammation (swelling) that is seen as the source of all human dysfunction, disrepair, deterioration and eventually death.

In that sense, the body is an ecosystem dependent on the exchange with the greater environment — taking in food, air, water, other nutrients, and eliminating it from the body in an optimal interdependence. Simply put, that is taking in the new, and getting rid of the old, as the normal, healthy process of life — and therefore, anything that aids in that process, facilitates the health, and that which impedes those processes, have to be addressed, accommodated, and adapted for as much as is practicable in living one’s life, and prolonging those possibilities.

Simply put, one has to put in that effort to survive, and then beyond that, to flourish and prosper beyond the most primitive hand-to-mouth survival — in building up more than adequate reserves to deal with even greater challenges and rewards. Life for every living creature is not automatic and entitled. One has to do the necessary — and the basics, which should not be taken for granted just because they are provided for at a minimal, subsistence level — such as a heart beat. That is the minimal that will keep us alive — but beyond that, we wish to have greater capacities to do the many things that the human mind can conceive of.

So whether one is bedridden, chair-bound, or forced to stand all day, the requirements for effective exercise remain the same — and that is how effectively the body can move the metabolic waste products out of the body — and in that same process, create the space for new nutrients to enter — in changing the muscular states that produce contraction and compression. How much weight, or how far or fast one moves the entirety of the body is irrelevant for this purpose — because the only thing that matters, is the movement of the fluids out of the tissues at it most distant end. Those extremities are the head, hands, and feet — in that order of importance.

That is also the order of decline in most badly aging people. While it is difficult to determine cognitive decline and mental functioning, what is obvious and overlooked, is the decline in the muscularity and condition of the neck and face — which are the indications of the effectiveness of the circulation to those furthest reaches of the body — that people think there is very little they can do something about. There is also very little or nothing they think they can do about a weakening grip or unsteady foot — when these areas can be impacted most easily and greatly by exercise — or movements at these end joints.

Instead, they place great emphasis and importance of movement everywhere else — and especially on increasing the rate at which the always working heart is now demanded to increase the circulatory effect throughout the mass that is at least 100 times the mass of the heart. Meanwhile, the rest of their muscles still do nothing — and they are stunned when they continue to deteriorate dramatically even as they make their heart work harder and harder — until it ultimately fails. That was never the problem.

The problem was that the fluids were accumulating in the extremities of the feet, hands, and head, and they were not producing the movements at those joints (axes) to push out accumulation — and when they do that, they realize they can instantly transform themselves into their highest functioning selves — just as Nature intended and designed the body to — anytime, anywhere, under any circumstances it is required to — to optimize its chances for survival. Other animals grow twice as big when threatened.

That is the primary talent and skill bodybuilders have and cultivate to get better at. That they shrink back to “normal” is quite expected — because one doesn’t have to be at peak form all the time. Only when they have to — same as all the other animals in nature. They do only what they have to do — and keep the rest in reserve — for when they have to. The rest is just a waste of time, effort and resources — devoted to all the irrelevant things — while the really important, go completely unrecognized, ignored, and merely taken for granted — as nothing can be done about it. That is where it makes the most difference. Those are the true markers of the vitality and condition of an aging (deteriorating) individual — the appearance of the neck, hands and feet — implying the health and circulation of the rest.

It is not weight and resistance that determines that — but range of motion at those most distal axes — that trigger the rest of the musculature. It’s always been as simple as that.

Clearing Space

Reconfigure your home into an exercise studio: All you need is space, and then a few props like a padded floor mat, a sturdy folding chair, and a light pair of dumbbells. The major thing is that it is always set up and ready to go — at any time one thinks of it. You don’t want to be putting your exercise machine and equipment away — so it is a hassle to get it out and set it up each time, and by then, lose the inspiration of the moment. No, you have to be ready to go whenever you feel like it, or can think of it — and not that you have to get your gym clothes together, drive to the gym, pool, or some other specialized place, and all the other things that make exercise a hassle — before one even starts.

No, you already want to be exercising before you realize it — and have to make a monumental effort to get started. And so many don’t start, but just wait for those moments of inspiration to pass — and so never get around to it — as much as they think they should, or ought to. But if you’re standing by the dryer waiting for that five minutes to end, you can do five minutes of calf (heel) raises — which is better than running/walking a mile. And then if the clothes are still not dry, you can set the timer for another five minutes and do five minutes of bent over rows — or overhead arm raises.

The key to making any movement an effective exercise, is the movement (flexion or extension) at the extremities of the head, hands, and feet — which is exactly where most contemporary people never move anymore. That is the price of a modern convenient life — not requiring those movements anymore because the information comes to us on the screen — so we don’t have to turn our heads to see and hear what is behind us. And so the neck and neck muscles atrophy — but more importantly, the brain does as well because as any part of the body, it benefits from increased (optimal) circulation, and is only sustained at a subsistence level — like most parts of the body.

Where one specifically moves, increases the flow to those parts actually moved, because the movement itself enhances the flow. That’s how one can tell what a person actually does: they show prodigious development in those areas actually moved — and lesser development to those areas hardly activated. The typical example is the grossly disproportionate development between the upper body and the lower body development in most gym goers. Realizing this, most people’s remedy is just to hide their legs from view — while wearing tank tops to expose their most prodigious development. But doing so, makes the disproportion grow even greater — until it becomes a hopeless disproportion bordering on a disability.

The easiest exercise to actually do — is the simple calf (heel) raise — anytime one can think of it. That essential movement, is what is required in running, jumping, walking, cycling, and Olympic weightlifting. It doesn’t need to be made any harder or more difficult. It just has to be done — and sustained for a good amount of time — because you don’t want to run for just ten reps — but as long as one has to. Doing it on a block doesn’t make it a better exercise — but actually makes it worse. One can get all the stretch one desires by moving one foot as far back from the other to obtain a maximal stretch — while also producing a maximal contraction as well by eliminating the resistance that prevents that amplitude.

That is to note that the amount of weight that can be safely handled in the stretched (relaxed) position, is a fraction of the amount that can be safely handled in its most contracted position — as was noted by Arthur Jones in the design of his Nautilus machines. In the case of the calf (heel) raise off of a block, that principle is reversed to make the beginning position the hardest part of the movement — while causing the top position of that movement to be eliminated entirely. It is the top portion of that movement that is the most productive part of it — as is true for all the movements of the body.

It is the contraction that needs to be achieved, and not more relaxation. That is the exercise effect. You want to extend the range of contraction — as the effort — rather than the relaxation — as the effort. That is why the concept of accentuating the negative, doesn’t work in the real world applications — while it might cause a muscle to fail sooner — because it is not given this interval to properly rest and prepare for the next contraction. Any muscle used in this manner would fail sooner (prematurely) — but what would be the point? — other than to make it fail as quickly as possible, as an end in itself. I can think of no application in which such an outcome would be desirable — other than to prove that it is possible. In every case, it would be better just to allow gravity to do its work. The reason for lowering a weight under a controlled speed, would be to protect the tendons, ligaments and muscles from the accelerating forces of a deadweight drop in its most vulnerable position.

Under normal conditions, there is no such danger — and one can proceed to move with the confidence of safety — from any position of complete rest and inactivity. That requires space to move freely, a mat for doing lying exercises, and a chair to aid one in doing seated or standing exercises. As easy as it may seem, it has to always be readily available — and not apparatus that only takes five or ten minutes to set up. That won’t do.

Eventually one hopes to be conditioned into the thinking that they exercise any time, any place, under any circumstances because the body and its proper understanding is all one needs to maintain its optimal health — and not the thinking that one is dependent on all these other extraneous factors, promoters of their products and expertise, want you to believe is necessary.

You don’t need to be standing up to exercise — or even to be seated. you can be lying on a mat — or in bed — as long as you move the head, hands and feet through their full ranges. That is what most exercisers don’t do — and that is the areas that need to be moved — as the known weaknesses of the human constitution. This is particularly critical in older people with their lifelong accumulation of problems that threaten their very survival. Conventional/traditional exercise does not work because of the focus on the wrong parts of the body, and no amount of doing all the wrong things, will equal a little bit of the right thing. 

Everything You Do Matters

Everything you do matters. That is to say that everything has consequences (effects) — whether one knows it at the time or not. The fact that one can get out of bed — or a chair makes a difference — from not being able to do it at all — anymore. The biggest difference is being able to do one — or not being able to do any. Once you do one, then two, and how many others after that — is made possible, because you can do the one. So how one does the one, becomes the prototype for future success — because most movements are the repetition of that one movement — and that practice, makes perfect. That is the economy and efficiency of movement that shapes the body and the psyche.

Those who become the best at it, are the world champions — at whatever they do. Obviously the best at what they do, are not learning it from someone less capable than themselves — and so are essentially self-taught. as well as self-learned — and so that self-discovery and self-actualization is the transformative experience of mastering the art of being one’s best — and that is the whole point of exercise, and not just mindlessly doing what somebody else tells them they must do — often to their own detriment.

That kind of mentoring makes one resentful of everything they are doing — as though self-punishment and self-annihilation is the point. Thus the experience of pain is the gain — which later on in life extinguishes itself because of that negative reinforcement. As one gets older, aches and pain are what one is trying to cure — and not cause, because that is the default in growing older. The cessation of pain and suffering is the major objective of lifelong exercise, and in doing so, optimizes the health, functioning and well-being — and that is the purpose of exercise often lost in the misguided intents — and especially competitions with others for dubious achievements.

If one can simply reach one hundred years of life in healthy condition — with no signs of aging, then that says it all — and there is no need for further contests to determine their fitness. Very rarely does one need to prove their fitness with any arbitrary achievement. In most cases, a formidable presence and appearance is enough to deter attackers who invariably look for the most vulnerable — before engaging in combat or competition. The one who looks and acts like the winner, is usually acknowledged as such.

So at one hundred, it is not necessary to squat 500 lbs — but enough to just look like one could — and move like one can. Not too many people get there with conventional and traditional exercise strategies. So it must be something beyond that — even if one has to pioneer that knowledge themselves for all those to follow. Having observed exercise all my life, what seems to be the key to maintaining full functioning and health is the blood flow to the extremities of the body — which implies the blood flow through the rest of the body in getting there, which produces muscle growth because of optimizing those conditions that enable it — even before they are aware of bodybuilding as a goal in itself.

Many then think that it is the lifting of heavy weights that cause muscle and strength growth — but in time, actually becomes a deterrent to continued participation -- and ultimately the cause of aches and pains rather than its relief and cure. And so they stop exercising entirely — ensuring and speeding their aging deterioration.

As best as I can determine, the best exercise for maintaining the baseline health is sitting in a tripod chair and doing alternate heel raises, while simultaneously articulating the fist movement at the wrist, and turning the head from side to side — as is not practical and dangerous on a regular bicycle — but I nevertheless did on daylong rides on little trafficked country roads to restore the circulation to my hands and head. I frequently do this when I wake up at night and can’t get back to sleep immediately and this allows me to exercise silently and inobtrusively. And when one realizes that it is these subtle movements at the neck, wrists, and ankles that imply the engagement of the rest of the musculature and circulatory system, it can be done  inconspicuously anywhere, anytime, under any conditions, with or without equipment — by properly understanding the functioning of the human body — without all the commercial considerations getting in the way.

Quick and easy Complete core workout

 Quick and easy Complete core workout:

1) Lying flat on the back, legs straight, squeeze (contract) the gluteus muscle 50 times.

2) Lying flat on the back, knees bent with feet close to hips, leading with the head, move knees to one side, then back to the other side for count of 50.

3) Lying flat on the back, knees bent with feet close to hips, lift hips 50 reps -- by contracting abdominal muscles.

Develops all the muscles of the of the hip and groin region -- eliminating back pain, pot belly, hip adductor and abductor muscles (side to side).  

Recommended for first thing before getting out of bed -- or on a thick mat for comfort.

The recommended movements in the article or videos recommended traditionally and conventionally are likely to cause pain and discomfort rather than relief and optimize circulation.  Done daily, it will develop the "core" muscles so problematical for most.

The problem with most recommended "core" muscle exercises is that rather than relieving the pain that most are advised to do them for, they cause pain and discourage people from performing them -- especially because they are not getting the results promised for them -- evoking pain because they require a lot of visible movement.  The trick with strengthening the core muscles of the hip girdle, is requiring minimal movement while obtaining maximal contraction -- which is best achieved when there is no weight-bearing requirement of the extremities.

So leg and foot lifts requiring maximum movement of the extremities are not the designed strength and use of the "core" muscles of the torso but stability and strength -- produced by the compaction of these muscles rather than the lifting of the leg -- which does not even produce the greatest contraction of the core (anchoring) muscles.  Although the deadlift and squats are frequently highly recommended for building the muscles of the hip and back -- in its fullest contraction (finished) position, the gluteus muscle is always relaxed -- rather than fully and optimally contracted.  This ultimate contraction, is only possible if there is no load on the spine -- and thus the gluteus muscle can attain its fullest contraction while the spine is allowed to fully extend because there is no weight-bearing load.

As long as the thigh bone moves forward and up, the gluteus muscle cannot contract -- nor can it be fully contracted in a bone on bone lockout as the finished position of a deadlift or squat requires.  For the gluteus -- as well as the spinal erector muscles to be fully contracted, and thus optimize the blood flow to this area, the spine has to be arched as far as possible without any load precluding that range of movement.

Only then, will the gluteus achieve maximal contraction as is desired because it is the largest, most powerful contracting muscle in the body -- affecting the flow to the lower part of the body that most people find problematical -- particularly as they get older and those problems accumulate and exacerbate.  That is the awful feeling of being "cut off" at the hips -- because that essential connection is not maintained at optimal levels of functioning and development.  But the answer is not just to double-down on one's upper body exercises and ignore the lower portion of one's body -- but to restore that functioning to its proper understanding and why it frequently remains the weak link of one's body.

A little bit of the "right" thing produces miraculous results -- while any amount of the wrong thing may not only not produce the desired results, but may be the cause of the further aggravation of that problem -- even as much as it is universally recommended -- with the lack of overwhelming and convincing success.

The right thing is instantly recognizable as such -- especially if the very measure of its effectiveness is whether it produces the fullest contraction possible -- which determines the flow into and out of that area.  That contraction also shapes the muscle, and done enough times, develops the muscle-memory of that muscle to do what it has been conditioned to do -- unfailingly and efficiently.  That is the role of practice and conditioning -- to become even better at doing what is beneficial and advantageous to do.  Instead of having no idea what to do with all one's equipment and capabilities.

Understanding the Importance and Effect of Physical Exercise

Movement increases and directs blood flow. It does so by the overriding great principle of our environment — that pressure is inversely related to volume — which is to observe, that as a muscle mass contracts, the pressure within increases — and so flows into an area with lower pressure, and that is the principle that accounts for flow, or liquid dynamics. To a limited extent, that is what happens whether one realizes it or not — or even babies would not survive for long, but they invariably do — but quickly, some do it quite naturally better than others — and become healthier and more robust than others — in the struggle and quest for survival, and beyond that dominance and mastery of their environments.

The more robust individuals exhibit more, and more powerful movements, which cause their greater blood flow that enables health and growth — because movement is caused by the contraction of the muscles. That is what they are evolved to do. The best example is the function of the heart muscle — that reliably contracts and relaxes so as to provide a reliable pump for which the rest of the body can rely on -- automatically, or autonomously — so that one doesn’t have to think about it 24/7. It will reliably do what it has to do — relying on the signal it gets from the brain about its requirements — particularly the availability of oxygen that the brain is most sensitive to.

That also to some extent, is automatic — but can be enhanced by a greater flow of nutrients into it — mainly caused not by the heart working harder and faster, but by the local (voluntary) muscles contracting and increasing the flow out of that organ and tissues back towards the central organs of the body — including the heart as well as the filtering and recycling organs of the body (liver, kidneys, lungs, digestive tract, etc.) That contraction of those muscles, creates the compression of fluids out of those tissues — that upon relaxation, creates a vacuum for new fluids to flow into — by the reliable contractions of the heart and other autonomous muscles.

But the muscles we have direct, voluntary control of are the large, skeletal, voluntary muscles, which we generally refer to as exercise, and are even more empowered with the proper understanding of its basic functioning and design. Skeletal muscles always contract from the farthest point back towards the center of the body just below the sternum, that the ancient Chinese called the dantian, or anchor of the muscles along the five meridians (pathways) of human movement and expression. No matter what activity or sport, the expression is always at the head, hands and feet — even if one is not aware of those fine movements. It is usually called the “follow through,” rather than more accurately, the leading edge of that movement.

The former implies that the contraction (rotation) around those axes are an afterthought — rather than the whole point of that movement. It is like shooting a basketball — and realizing that only the proper rotation at the wrist will produce the desired accuracy and outcome — and not to rotate at the wrist, will not produce the desired effect. However, that does not prevent exercise instructors from creating movements that have no practicality in the real world — despite becoming proficient at the contrived movement. The most common of these, is to focus the movement around the larger, supporting “core” muscles rather than the ultimate expression and full rotation at the head, hands and feet.

The reason this is important is because the contraction at that focus is the extent to which the tissues are compressed and effect the flow and the evacuation of the residual fluids in those tissues, which is the inflammation and swelling associated with poor health and appearance because those fluids are retained in those tissues, and over time, kill off the neuromusculature it serves in a spiraling deterioration of function and development — generally noted as being “out of shape.” At that point, the development and appearance convey that one is not in optimal health and condition.

By then, the functioning has also declined dramatically — so that the general impression is one of failing health and inability to do what they would like to do — as an indication that one is at their prime — at whatever age and circumstances. But it is not enough simply to want to be in their best shape — to make it so, or obviously everybody would be in that condition. Far more important is simply doing all the right things that make such an outcome inevitable — by first understanding what those things are. Unfortunately, that is not how exercise is generally taught. It is usually just advised if not commanded, that one must do this and that — without any understanding or questioning of what is actually being done, and so many people are rightly turned off by that approach — and will accept any other fate but that blind obedience to the will of authoritarian personalities.

That is not a necessary requirement of such participation in healthful activities — although such instructors will insist it is — or will abandon such regimen at their first opportunity. But if one has the proper understanding of what and why one is doing, then nothing makes more sense to do — as long as they live and want to be better. At no point in life would a rational person think, “I’m done, no sense getting better — that is the way it must be,” and then lie motionless waiting for the end.