THE HEALTH BENEFITS OF JOGGING

Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are:* Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system.* It speeds up the digestive system and helps you get rid of digestive trouble.* It counteracts depression.* It increases the capacity to work and lead an active life.* Jogging makes you burn fat and thereby helps against over-weight. * If you suffer from poor appetite, jogging will improve your appetite.* Jogging will strengthens the muscles of your legs, hips and back. However you will not get very big muscles from jogging.* Jogging makes you sleep better.

THE PLEASURE OF JOGGING

Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings in your muscles during the jogging and afterwards.

You will feel the wind blowing around your body. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a euphoric mental feeling after some time.

CLOTHES AND SHOES

The type of clothes you were must be suited to the weather conditions. In warm weather, shorts and a t-shirt is enough. However, it may be useful to carry along an extra piece of clothe in a light back-pack if you run out on a long route, in case the weather aggravates. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are:

You should use light and soft clothes without any sharp sutures, hard edges or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or so that your movements are hindered.

The clothes should give good ventilation for moisture and sweat and perspiration through the fabric. The fabric should ideally hold water totally out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.

You should use fairly soft shoes, but with a good shape fitting the anatomical shape of your feet. The soles should easily bend during the normal movements of your feet, but support well against the ground. The underside of the sole should give friction against any type of grounds, so that you do not slide during jogging. The soles should buffer well against each impact from the ground.

JOGGING ROUTES AND SESSIONS

Jogging may be performed in a lot of ways* Long distance jogging 6-20 km in a moderate speed on even roads or paths.* Short distance jogging 3-6 km in a high speed.* Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness* Jogging in a hilly terrain with paths going both up an down 4-8 km

It is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training.

HOW TO PERFORM A JOGGING SESSION

You should move slowly with little efforts the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can take a speedy spurt using most of your capacity. If the route is long enough, you can take two or three spurts using nearly full capacity.The last hundred meters you gradually slow down again.

STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION

It is advisable to stretch out both before and after each jogging session, and not only the muscles in your feet, but your whole body 2 minutes before and 3-4 minutes after the session. When stretching out do the following movements: * Bend forward and touch your toes. * Kneel down on one of your feet, and stretch the other out backwards. * Bend your body to both sides. * Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards. * Shoot your abdomen foreword, so that your spinal column is stretched into a bow.* Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.

After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first.

WHEN AND HOW OFTEN

If jogging is the only sport activity done, a jogging session every second day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, 2 times a week may be enough. You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.

HOW TO BEGIN

If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible with jogging activities, or that you must consider when doing your jogging.

The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.

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Your abs – that is, your abdominal muscles – are some of the most important muscles in your body. They protect your stomach, liver, kidneys, spleen, colon, and much more besides. In fact, your abs has some role in almost every movement you make, meaning that they are some of the most important muscles you possess.

One of the best reasons to do abs exercise is that it not only helps to prevent abdominal pain, but also helps with back pain as well, as strong abs allow you to sit up straight easily and prevent back strain. A little effort now can save you a lot of pain (and money) later on down the line. Even if your back has already gone, ab exercise can help to relieve some of the pain by taking some of the weight off your back.

Your abs don't just help to support your back – they support your spine, your arms and your legs, too. Although it might seem strange, having strong abs can make it much less tiring to walk long distances, as you are less likely to feel a 'stitch' in your side. Strong abs also keeps you more balanced, as they are situated at the body's centre of gravity.

As your abs are a protective muscle, having strong abs makes you less likely to injure yourself when you fall – when it comes to your vital organs, it could actually make the difference between life and death. This is very important if you are an athlete or play other sports where you might be prone to injury.

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I did not know how big of a deal this was until one night this past week I had a little trouble sleeping.

One reason I have trouble falling asleep is my deep fear of falling. Actually, it's not the fall that worries me so much as that sudden stop. For some inexplicable reason I always stop three inches past the floor.

I would not worry so much about falling asleep if I knew I was going to fall on my pillow instead of the floor. However, I can't count on anything these days. Not even my fingers.

I once woke up in the middle of the night engaged in a vicious life or death pillow fight. Unfortunately, the pillow won and I cannot find anyone to take my case.

I did find one lawyer but he was three-sheets-to-the-wind and my case was no breeze.

One fear I have in the middle of the night is falling into the hands of some vicious nightmare because of my horsing around the day before. My wife keeps nagging me about my daytime activities but I have a hard time harnessing these erratic urges.

Often when I have trouble going to sleep or when I wake up in the middle of the night and can't get back to sleep I simply get up quietly so as not to disturb the Gracious Mistress of the Parsonage and turn on the television. I once disturbed her and when I came to, I vowed never to repeat that offense.

You would think with so many channels on television there would be something interesting to watch in the middle of the night. Something that would make the time spent profitably. Unfortunately, the nighttime airwaves are devoted to things holding no interest for anybody still clutching to a slim strand of sanity. You don't have to be crazy to watch nighttime TV; it's just a consequence of watching nighttime TV.

What I do not understand is why they run so many infomercials for exercise equipment at two o'clock in the morning. Who in their right mind is up that time of night? I know I'm not.

Using my remote, I channel surfed for probably 20 minutes and found nothing but people demonstrating exercise equipment and taunting me that I need to begin an exercise regimen if I'm going to live a healthy life. One man's healthy life is another man's pain in the back, the knee and the elbow. After all this exercise, I only end up with a tennis elbow and athletes foot.

Not only exercise equipment, but also a good portion of these infomercials touted on the latest fad diet. According to one commercial I can lose all the weight I want to lose in a six-month period for only six easy payments of $99 which they would gladly charge to my credit card account. "Call right now," they invite through the television screen, "for this special one- time offer."

This "special one-time offer" is conveniently offered every night. The only weight being lost is from my checking account. If anyone ever had a gander at my checkbook, they would readily see that my goose is cooked. Perhaps I could start a new fad diet: Cooked Goose. I could market myself as the "Cooked Goose Gourmet."

All this hype made me hungry, so I raided the refrigerator and kidnapped a tasty snack and immediately put it out of its misery and into my middle-age spread.

I say enough is enough. I am tired of other people telling me how to take care of my body. It takes all the strength and energy I have to drag my body from one place to another, let alone adding exercise to my daily schedule.

For a person my age I get plenty of exercise, more than I really need. A typical day for me always includes a rigid exercise regime; jumping to conclusions, running my mouth even when I'm told to be quiet from You Know Who and throwing my weight around every chance I get. After a full day of this, I am thoroughly exhausted.

For my money, it's my body and I'll exercise it if I have to, thank you. However, right now, I have more important things to do. Places to go. People do see. Experiences to enjoy. I can't think of any right now, but anything is better than some artificial exercise program. Who do you think I am? Jack LaLane?

With all this emphasis on exercise, I wish some of these people would exercise the right to keep their viewpoint to themselves.

In my opinion, the apostle Paul had the right attitude about all of this. I like what he writes to a young man by the name of Timothy. "For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come" (1 Timothy 4:8 KJV).

The body exercised is no substitute for the daily exercise of godliness. To exercise godliness is to make the best possible use of each day.

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I once interviewed 13 great martial artists. The thing that struck me was that every one of them talked about how their earliest instructor was a traditionalist and had them study the basics. In other words, what made them great was the fact that they spent time on the fundamentals.

Now the sad part of this was that half of them were not teaching the knowledge they claimed made them good. They were into the flash and the short cuts. While this is fine for them, it's not fine for their students. Remember a shortcut is only part of a motion, but most motions are made up of many parts which can lead to shortcuts. Shortcuts lead nowhere. When a master takes a shortcut they look good, but when a student learns only shortcuts they look poorly trained.

Practice your fundamentals and I promise you the fun stuff will be better, faster and functional. Fundamentals are – stances and forms. If you are taught quality forms, then they are worth it. If the forms are just made up, it can teach you bad habits in training that are hard to overcome. There are no excuses, if you want to master your art and your body then these should be perfect.

Stances: horse, bow, front, cat, high back and low back. They should be low and comfortable so you are able to move in different directions while staying level. Also, the lower you are in your stance, the more stable you will be.

Kicks: front side, back and round kick. These should be controlled and very smooth.

Blocks: high rising, downward, outside block, front punch, back hand and vertical fist. If these are perfect your training can start!

The list above works all your major muscle groups as well all major defense and offensive directions. If you just had those basics perfect you could master most any art. Regardless of whether they use those motions are not. The reason is simple, once you master your body you can make it do anything. A new style of martial arts is like learning a new dance. It can be challenging, but not impossible.

If you are interested in learning more about how martial arts can help you and your children, please contact one of my three locations in Bellevue, Lynnwood or Kent, Washington at 800-508-6141 or martialadvice@hotmail.com to set up a free 2 week trail orientation.

Also, please see our web pages at www.kungfutemple.com and www.martialarts-instruction.com

Sincerely,

Robert Jones Master Instructor 6th Degree Black Belt Owner, the Academy of Kempo Martial Arts

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So why do we find it so hard? Every single diet on the market no matter how fantastic it is will not work without one vital ingredient, WILL POWER!

Unfortunately that is not something we can purchase from the store, that I am afraid to say, is something that we have to supply ourselves, and without it, every single diet that you attempt will fail.

There are some good diets around, and one diet that suits one person will not strictly suit another. So you may find that you and your best friend are going to start a diet together, you friend may be going great guns and losing pound after pound, but you, are not. It's frustrating, but it's a fact of life that we are all made up differently.

Personally I don't recommend diets as such. Once you restrict your calories, your body will think that there is a food shortage, and it will go into starvation mode. Once in starvation mode it will slow down your metabolism to conserve calories.

You see our bodies have been programmed from way back when there was not an abundance of food, we had to hunt our food so our meals were not regular. The metabolism regulated the usage of our calories so that in periods of food shortage, we did not waste away and starve.

Now in this day and age there is always food to hand, but our bodies are not aware of this. When you skip a meal your body will go on starvation alert and slow that metabolism right down, which means next time your eat, your body is going to hang right on to those calories and store as much of them as it can as fat.

So, what's the solution? There has been tons of research and in my opinion the way forward is this. To keep your metabolism ticking over at a regular pace you need to eat regular meals, regular small meals every 2.5 – 3 hours, try to include protein in these meals (meat, preferably lean meat i.e. chicken, turkey, tuna) as protein doesn't shoot your blood sugar right up and plummet it back down as sugary foods would. Keep your daily calories to a guideline level, (check out your ideal consumption online somewhere).

The next part is something that you are not particularly going to like, but, it's the only way forward, you need to EXERCISE!!

You need cardio exercise 3-4 times a week for approx 40mins at a time, and very important, you need to do weight training, as the more muscle you have, the more fat you burn. Ladies don't freak out, I am not saying that you need to look like Arnie, but you need muscle tone, and the more you have the more fat you will burn, even while you are sleeping!

Good Luck!

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Have you ever heard of or seen Tai Chi? Well, Falun Dafa is similar and yet very different. It is similar in the sense that is has slow and gentle movements. It is dissimilar in the sense that it is easy to learn. There are only 5 gentle exercises to that are so simple and easy to learn that a small child or an extremely elderly person could still learn and do them.

Another major advantage that Falun Dafa has is that it is free to learn and practice. There are no class fees or ongoing monthly dues to pay. You can download video instructions from a Falun Dafa web site or you can learn from an actual volunteer instructor.

The volunteer instructors can be found in almost every major city around the world. And they won't charge anything to teach you this wonderful, energizing, health promoting exercise practice. I know this for a fact because I also serve as a volunteer instructor in the Kansas City area.

So what have I obtained from the practice after 5 years? That's an easy and exciting question to answer. After just two months of this practice, a nagging and recurring back pain that I had for many years went away. I was able to stop getting back treatments from my chiropractor. That was 5 years ago and I haven't needed any further treatment since.

What is exciting about the above example is that previously I tried many things to alleviate my back problem. Nothing else worked!

I've always been relatively healthy with only minor health issues throughout my life. I have meant other people that had more severe health issues that also received total relief from practicing Falun Dafa.

What do the exercises entail? Let's talk about them here.

What I'm about to describe is from my own experiences, if you would like a more accurate description and explanation of the exercises, please reference a book by Li, Hongzhi, the man who brought Falun Dafa out to the public. The name of his book is Falun Gong. You can get a copy of his book for free from the main Falun Dafa web site, falundafa.org.

The first exercise is a gentle one that involves stretching from head to toe. To perform one cycle of the exercise takes about 3 or 4 minutes. It is done from a standing position with the knees and hips relaxed, until the gentle upward stretch that accompanies each of the exercise's movements.

When practiced, this 3 or 4 minute exercise is usually repeated three times. In normal circumstances, it takes about 12 minutes to repeat this exercise a total of three times.

The second exercise is a standing stance with 4 positions. Each position is held for a length of time that can vary depending on the ability of the practitioner. In the beginning it would be fine to just hold each position for maybe 1 minute each or even less, depending on the person's ability and comfort zone.

Advanced practitioners might work up to as long as 7 minutes or more for each position. However, you can gradual improve your time according to your own wishes and abilities.

The third exercise is a gentle exercise where you move your arms up and down in front of the body. In the first half of this exercise the hands go in opposite directions. In the second half, the arms go in the same direction. Each repetition of the exercise takes about 3 minutes. Generally, when practiced, people will repeat this exercise three times, for a total duration of about 9 minutes.

The fourth exercise is similar but different in that the hands trace a path around the entire body. The path travels along the front of the body and then up the back of the body. The hands reach about the level of the mid-back before being brought in front of the body again. The path is traced for a total of 9 times constituting one repetition of the exercise.

The fourth exercise is generally repeated three times when practiced. When done this way the total time to repeat this exercise three times is about twelve minutes.

The fifth exercise is done sitting down in the cross-legged position. The leg cross can be simple "Indian" style or slightly more advanced depending on the ability and comfort zone of the person practicing.

There is a sequence of hand gestures at the beginning and there are positions to hold. The duration of holding the hand positions can vary. Once again, how long is determined by the person practicing. Both how long you hold the hand positions and the overall duration of the exercise are entirely at the discretion of the person practicing.

In the beginning a person might only practice the fifth exercise for a few minutes. Advanced users may practice for an hour or longer. Again, it all depends on the ability and comfort level of the person practicing.

These are very simple explanations of the exercises. For more detailed and accurate accounts of the exercises read Falun Gong by Li, Hongzhi. Or alternatively, you can download his instruction videos from the main Falun Dafa web site mentioned previously.

Mr. Li also has another book called Zhuan Falun, which to my understanding expounds on the characteristics of the universe: Truthfulness-Compassion-Tolerance. I wrote that with the hyphens to underscore that this is one characteristic and not three separate ones. Again, that is my understanding about them and much more profound understandings can be found in the book Zhuan Falun itself.

Because you can practice Falun Dafa with others in a group setting without being charged any initial or recurring fees, it seems like the perfect alternative to other exercises that charge money to participate in. Exercising with a group or alone is fine and each person may have his or her own preference on that. It's enjoyable either way.

I personally practice it both ways. On the weekends we do have a group practice here in the Kansas City area and you are welcome to come join us if you are in the area. Fortunately, many cities throughout the United States, Canada and around the world have similar group practices. You don't have to come to Kansas City to enjoy this wonderful practice.

I have one last item of note. It seems that some people can't stand to see others enjoy something good. And this is no different. The current person that runs China, Jiang Zemin, is terribly furious at people who practice Falun Gong for no logical reason that anyone can come up with. He brutally persecutes those who practice it in China.

If you want to learn more about the persecution of Falun Gong in China, there is a web site that you can visit, faluninfo.net. They even offer suggestions to help end the persecution if you are so inclined.

I do hope you get the chance to experience what I have from the practice. The health of my body and a deep sense of peace and well being are some of what I have obtained.

This article is for information purposes only. The information is not meant to give advice or attempt to prevent, treat or diagnose any health problems. If you have or think you might have any type of health condition, please consult your primary care physician immediately. Consult him or her before taking up any form of exercise.

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You must prepare your body before taking part in physical training, sports competition, or vigorous physical activity. A warm-up may help prevent injuries and maximize performance.

The warm-up increases the body's internal temperature and the heart rate so that more oxygen-rich blood can be pumped through the muscles. The chance of getting injured decreases when the heart, muscles, ligaments, and tendons are properly prepared for exertion and, vica versa the risk of injury increases unnecessarily when you do not go through a proper warm-up.

A warm-up should include some running-in-place or slow jogging, stretching, and calisthenics. Get all the major muscle groups involved in the warm-up and pay particular attention to warming-up the parts of the body that will become subject to the most stress during the conditioning activity. After stretching all his major muscle groups, a major-league pitcher warms-up by throwing baseballs at increasing velocity. The last couple pitches are at game speed. Warming-up from the general to the specific like the major league pitcher is a good model to adapt and follow.

A good warm-up should last five to seven minutes and should occur just before the sports activity or muscular endurance and strength part of the workout. The warm-up effect won't last more than five minutes or so. If the delay before the intense physical activity begins exceeds five minutes then perform at least one or more mini-warm-ups before starting. After a proper warm-up, you have prepared your body for a more intense conditioning activity.

Cool-down

You should cool down properly after each exercise period, regardless of the type of workout. Even swimming needs a cool down. The cool down serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet.

During exercise, the muscles squeeze the blood through the veins. This helps return the blood to the heart. After exercise, however, the muscles relax and no longer do this, and the blood can accumulate in the legs and feet. This can cause a person to faint. A good cool-down will help avoid this possibility.

During the warm-up you specifically engaged the muscle groups that you would be using during the conditioning activity. You do not have to engage the same muscle groups again for the cool down. For a proper cool down you can walk and stretch until your heart rate returns to less than 100 beats per minute (BPM) and heavy sweating stops. This usually happens five to seven minutes after the end of the conditioning activity.

You can check your BPM on the radial artery on your wrist (just above the base of the thumb), a carotid artery on your neck (just beside the Adam's apple), or by putting your hand over your heart. Count the beats for 10 seconds and multiple by 6 to get BPM.

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Obviously, an increase in the number of weekly trainings brings better and more rapid results. Their maximum number would be four force trainings (anaerobic) and six resistance trainings (aerobic). Doing less than the minimum of training could lead to erasing of information and getting out of shape. Training more than the maximum indicated could bring with it the risk of over-training, of physical overwork.

One of the roles of the fitness trainer is to individualize the frequency of the programs, in order to find the best periodicity for every person involved in training.

Another factor that can increase the effectiveness of a training program is performing the exercises correctly. Wrong technique will quickly determine worse results, even if the program which includes those exercises is well conceived, organized in time and personalized.

Besides lack of good results, the person who didn't acquire good training technique exposes himself to the risk of sometimes very bad accidents ( hernia, stroke, etc.).

The movements a person learns must get to be mastered and performed automatically, the same as the technique of breathing which accompany them. This way, the sportsman will save mental energy that he can use for getting the right intensity, focusing on the muscle towards which a particular exercise is directed, forced repetitions of movements, etc.

Any new exercise require patience and time in order to be correctly assimilated and introduced in the set of exercises mastered by any sportsman.

Besides a well-balanced diet (carbohydrates, proteins, lipids – 4:1:1 – the proportion in grams per kilogram of food principles), hydrating must be given special care. Good hydrating of the body has as a result the increase of the efficiency of a fitness program. The body must be carefully hydrated before, during and after training.

The sensation of thirst must not be experienced – this would only be a late signal of dehydration. The types of liquids that can be used can and should vary a lot: mineral water, plant teas, fruit, fresh juice, isotonic drinks, energizers, etc.

Be also careful with the drinks that fasten dehydration. This category of liquids includes drinks which contain caffeine or alcohol. They forcedly increase dieresis, fastening dehydration, which is also naturally determined by the training (especially by aerobic training).

Another factor that must be considered is biorhythm, which is specific to each person. The training must thus be placed at the time of maximum physical efficiency, time which is directly related to the increase of the body temperature.

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But, experts assert that no matter what your mental, physical, or medical condition is, moving your body has the same positive effects on everyone. However, they "do" note that some necessary adjustments should and must be made. And, they add that if you have a heart or other serious medical condition only your cardiologist or medical professional and diagnostician can make specific recommendations for the types of physical activity you can do and how long you can do them for.

Yet, some general considerations may be applicable for most. First, it's important to note that if you take meds, known as beta-blockers, your target heart rate ranges are useless. Beta-blockers tend to slow down your heart rate at rest and with exercise; so, while you may be gasping for breath and working up a sweat, your heart may only be approaching a relatively low amount of beats per minute.

As far as special or specific activities are concerned, exercises such as low-level walking and/or biking are excellent for strengthening cardiovascular fitness. However, experts note that your primary objective should be to keep the pace comfortable and "easy" so that you aren't straining yourself or running short of breath. Having the ability to walk and talk to a friend or mate without struggling to speak or gasping for air should be sufficient enough.

Again, however, experts remind those with conditions or difficulties to seek medical attention and/or speak to their physician FIRST.

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Stretching boosts muscle flexibility, which in turn leads to decreased likelihood of injury, better muscle performance, and a sense of well-being that lasts for hours after you've finished.

Ideally, you should stretch several times each day. Stretching in the morning gets your body ready for the activities ahead. It also presents your brain with a focused, quiet activity can result in a feeling of peace and lowering of anxiety levels.

In the evening, stretching will help work out the kinks of a day's wear and tear. Stretching and relaxing muscles before going to bed will lessen soreness after a hard day and will have you waking up feeling wonderful.

Finally, stretching is an unquestionable must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness

10-15 minutes is plenty of time for the morning, evening, or pre-activity stretch. The following stretches provide brief examples. An abundance of books and videos are available for more detail.

The most basic stretches can be performed while seated. Start with your neck. Look down at your stomach. Then slowly roll your head to the left, then back so you're looking at the ceiling, to the right, and back down. You should feel the muscles in your neck stretching. A similar motion can be performed with the wrists. While seated, simply move your closed hand in a circle using your wrist. Then lift each leg, and draw the same circle with the feet around the ankle. Make 3-5 such circles in the clock-wise direction and then the counter-clockwise direction with your neck, both wrists and both ankles.

Move to the calf muscle. Find a wall, chair, stability ball, or something that you can safely lean on. While leaning comfortably against the object, move your right foot two feet back. Slowly bend your left knee so that your right ankle flexes. You should feel the muscle in the back of your lower right leg being stretched. Hold the stretch for 30 seconds and release. Repeat the exercise with your left calf.

The best way to stretch the front of the upper leg (the quadriceps) is to lie down on a flat surface (floor, bed, mat, et cetera). While lying on your left side, with your left elbow on the surface, and your left hand supporting your head, pull your right foot up behind you, so that the knee is bent as far as possible. Reach back with your right hand and grab onto your right foot. Pull you foot towards your back until you feel the muscle stretching. Hold this stretch for 30 seconds. Perform the same stretch for your right leg. For a basic shoulder stretch, clasp your hands behind your back and slowly lift them upwards. You'll feel the muscles in your shoulder stretching. Hold this stretch for 30 seconds.

Countless other stretches exist, but this schedule gives you a basic routine. Consult with your doctor and, if possible, a physical trainer to fine tune a "flex schedule" that's right for you.

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