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Rezensionen (2)
14. Aug 2018
The law of diminishing returns and the benefits of adjustments rather than disruptions
My review:
There are an abundance of diet and exercise books on the market. Some by celebrities, athletes, doctors, and the entire continuum of professed gurus. I have read a lot of them, and tried their approach, and I am still over weight.
Almost all contain pictures of buff, cut, and fit athletic types doing a catalog of exercises that will make you look just like them. Or, on the diet side, a plate of appealing dishes that are the key to a slimmer waistline. The key is always your level of dedication to their approach. Almost always a set up for failure in the long run.
So, I happened to see this title in the Goodwill store, book section, and wondered why not? The book was written in 1974, so I wondered, how up to date could it be?
But the book is something more. It contains a lifestyle approach with the logic based on patience and small changes and adjustments that really do make a big difference. Think of the success of making adjustments vs. the failure of lifestyle disruptions.
The book makes use of several maxims from other sciences, and home spun Midwestern simplicity, that make it an attractive read and template for success. “Better life” that we all seek, but which is not automatically equated with the “easy life”
The book starts early and builds upon a specific definition of physical fitness that does not require the reader to imagine competing in a marathon, and it adds specific tools for making the small incremental changes that nudge you in the right direction. The philosophy borrows from Economics the law of diminishing returns (more does not correspond linear fashion to better) , and social behavior sciences. None demanding extreme changes in lifestyle or time management. The real hidden nugget in the writing is the brief mention of learned helplessness and the futility of depending on others to solve your problems or come to your rescue.
But the discussion of stress, its history, sources, and results I found the most illuminating.
Enjoy!
Key Quotes
Introduction:
page 16- Natural instincts co-exist in man with learned , or civilized drives, and sometimes conflict with them.
Conflict, results in chronic anxiety , often unrecognized but there never the less.
Any type of stress reaction causes a release of lipids, fats, into the blood stream.
Constant stress can cause a prolonged increase in cholesterol and fatty acids.
Page 18- With minimum regular exercise you can reap maximum benefits.
Page 19- metabolic needs decline, but fixed eating patterns remain and creeping obesity sets in.
Chapter 1-
Page 24- Physical fitness is the general capacity to adapt and respond favorably to physical effort.
An individual is physically fit when he is able to meet the ordinary and unusual demands
of his daily life safely and effectively.
Page 25- So the primary purpose of all rational physical fitness programs is to strengthen your heart lung, or cardiopulmonary capacity, and, in turn,your vascular , or blood circulation system.
Page 26- Fitness simply means how you feel. You should keep yourself fit enough so you feel good all the time.
Page 27- Overweight, or out of shape people aren't very sexy
chapter 2-
page 32- The value of that “little bit more” effort is what I am trying to convince you.
Page 33- brief and simple exercises, that enable him to do other very important things.
Page 36- Exercise brings an increase in stroke volume, that is the amount of blood pumped with each beat .
Page 40- You can increase your maximum level of oxygen consumption level with exercise, and decrease it with inactivity.
Chapter 3-
page 42-
Isometrics is only a part of a complete exercise program.
The eternal quest for effortless exercise.
Page 43-
fitness involves three principle elements: Cardiopulmonary capacity and efficiency, muscular strength and endurance, and flexibility.
Isotonic involves both resistance and movement.
Page 44-
by thinking active
page 48-
One reason many exercise programs fail, and why virtually all fad diets fail, is that they demand an abrupt and extreme change in one's lifestyle.
Chapter 4-
The circle of conditioning.
Page 66- heart lung conditioning:
At least 10 minutes of strenuous exercise to give your heart and lungs an adequate workout.
Chapter 5
Chapter 6-
Page 78- Eating and dieting probably get more attention and less study than any other aspect of our national life.
Page 82- The answer is to retrain yourself in eating, facts like the calorie content.
Page 83- To lose one pound a week a person must reduce his caloric intake by 500 calories per day.
Page 86- by making small sacrifices, joe can live with his diet
page 92- Calories don't count, neither do they read or write post cards.
Nothing will effect your weight level but the number of calories you take in and the number of calories you expend.
Page 94- But again, eating a high protein diet is a drastic d
11. Jan 2017
Childhood memories
Science still applies