Practicalhealthguide.com is about getting and staying in good health and conditioning without the cost of purchasing equipment or paying for a membership at a fitness club or gymnasium. Some time ago, there was a study in Consumer's Report on home fitness equipment. Along with their analysis of  different products they said the most used equipment was the treadmill. In other words, the treadmill would give you the most value for your money. On the other hand, fitness clubs or gyms must be attended regularly. If you don't attend regularly you have wasted your money. You must drive to them when you have time, and in possible inclement weather. In either case, if you have not read the appropriate literature on conditioning, or have the money for a personal trainer, you may not get the benefits you were hoping for.

An althernative method of conditioning can be accomplished anywhere, home, motel, hotel, cruise ship cabin, etc., any time of day, is safe and will cost you nothing. This program will burn more calories then being sedentary, helping control weight gain. It developed definition in my chest and upper torso, put muscle on my arms and is keeping my legs in good and flexible condition. The primary benefits however, are keeping all your muscles in tone so that when you are performing an unusual task, you will not tear a muscle that has not been used and is not in condition to perform. I have found an ancillary benefit as well. I seldom have need for a doctor, so I request a physical every year that includes a stress test, a colonoscopy, etc. My last stress test on the treadmill showed it took four increases in speed, two raises in incline and took 36 minutes to get my heart beat up enough to test the stress on my heart. I was told that not many people come in with such great results and those that do were less than half my age. My blood test, when fasting, resulted in glucose, total cholesterol, triglycerides, and HDL/LDL levels so good the doctor just wrote EXCELLENT across my report. All of these exercises can and should be done by males and females of almost any age.

In the late 1960s, there was a book that gave the exercise programs required for the Airmen in the Canadian Air Force. The program that follows was taken from that book, but is tweaked and simplified. All the repititions given in my program for each exercise are 50, but may have to be worked up to depending on your existing physical condition, and should take about 30-35 minutes to complete. You can even squeeze these exercises in between other chores. I do not recommend them after eating, especially Step 4.

Step 1 requires squats, or deep knee bends. Be sure to bend all the way down like a baseball catcher and extend yourself totally erect. Step 2 includes stretching your arms straight up in the air. While straight up bend right and then left at the hip, pulling your fully extended arms in the direction your hip is bending. This will loosen you up to be able to bend at the waist and touch the floor with the palm of your hands. Again, depending on your existing condition you may only be able to touch your fingertips to the floor. Don't worry, it will come sooner than you think. Step 3 includes getting a piece of carpet, throw rug, a bath towel or some kind of matting to put on the floor. Sit on the floor covering, clasp your hands behind your head and from a prone position bend at the waist bringing the upper half of your body erect - this is better known as a sit up. In Step 4 lay face down on the mat with your arms along side of your body with your palms down. Now, push down on your hands, lifting your still erect legs up off the mat, into the air. At the same time, lift your upper body off the mat (this may be difficult at first and get you breathless a little). If you can not lift all but your stomack off the floor at the same time, then raise your legs up, then, as you lower your legs back to the matting, roll until your upper torso is in the air while your legs have returned to the mat (back/stomach rolls). Step 5 starts while facing down. Bend your arms at the elbow with only the palms of your hands on the mat. Now, push down on your palms until your arms are fully extended and all but your feet and hands are on the mat (push ups). Step 6 is optional and requires a one time purchase of some weights. I use 2 1/2 pound weights because of the repetitions I do. Also, the heavier the weights you use, the more you will become muscle bound and this is not required for conditioning, but for strength. The smaller weights will add to the definition on your chest and round out the muscle development caused by the push ups. This step requires extending  your arms with the weights in hand straight out  perpendicular to your body the required 50 times. Follow this by holding your arms at your side, bend the elbow and lift your forearms up to your chest (curls). Finally, hold the weights over your shoulders and push upwards until your arms are fully extended.

Cardiovascular Exercises
The two most well known exercises are running and walking. If you are looking to lose some weight, running may burn more calories. If you are going to you could do both. I used to do two miles of running followed by four miles of walking in one hour. I stopped running about 12 years ago. Of course, this requires more time and is dependant on the weather. If the weather is not favorable for this, you could substitue running in place indoors. Every time your second foot hits the floor, count one. 600 counts are supposed to be equivalent to one mile. So that you don't lose count, I suggest turning 1/4 to the right after completing 25 steps in each direction. When you get back to the original position  you know you have completed 100 steps. When you complete 6 turns, you know you have completed one mile. An investment in a treadmill (the most used piece of home equipment) could also be used as a substitute for outdoor running or walking. I do not believe it is as beneficial since only your legs are moving while your body is stationary. Actual running requires your legs to move your entire body mass.                    

Practicalhealthguide.com is also about weight control.It is well known that 3,500 calories is equal to one pound of weight. Therefore restricting intake by 1,000 calories a day would result in the loss of two pound a week. Conversely, adding 1,000 a day will increase weight by two pounds a week. How do you know what is the right amount of calorie intake for maintaining weight?  There are guides on the internet but even these are averages. Forget the calories and try changing your eating habits and note what happens by stepping on the scale. Counting calories requires work; looking up the caloric content of each food, then putting the right combination to achieve the desired count and keeping a log for the day. This process always seemed to ruin my taste buds and eating enjoyment. While that method of loosing or gaining weight is very effective, it is a bore.

Forget it and try this way.  Take a look at the nutritional facts on any packaged products and note the serving size for which the grams and percent of daily requirement is given. It can be as little as 1/3 to a whole cup with most around 2/3 to 3/4 of a cup. Most people don’t realize how small the recommended portions are. If calorie and saturated fats such as in deserts are high, cut down or at least do not exceed the given serving size. If it is low such as in frozen vegetables, then double or triple the serving size. Substitute the information on the frozen package when making fresh vegetables. Do not put the cooked vegetables in a separate plate but put them on the same plate as your meat and starch. This will leave less room for the meat and starch, reminding you to have smaller portions of these foods.    

You can eat red or white meat, poultry or fish.  Purchase the leanest meat you can and do not exceed five ounce servings. Never eat fried foods; broiling, grilling, baking and boiling are a healthier way to cook.  If you do have a sausage on occasion, boil them first to take much of the fat out, and then broil them. Instead of a medium sized baked potato with butter, margarine or sour cream, try salsa or chili or boil a red potato al Dante. Peal and slice in 1/4 inch thick slices. Place the slices around the meat, poultry or fish you are broiling and they will get crispy on the outside, done on the inside and are tasty without any condiments. Try steaming the vegetables al Dante seasoned with a salt substitute, pepper or lemon pepper.

When having a pasta dish, no more than five ounces, always have a leafy salad. Romaine lettuce with slivered radishes and cucumbers topped with olive oil and red wine vinegar is a healthy and tasty salad. Having the salad with pasta was recommended by a diabetic dietician some time ago.

Deserts should feature fresh fruit, appropriate portions of jell-o or yogurt. Other nutrients such as whole grains, milk etc. can be included with breakfast and or lunch.

After at least two weeks, see if you have gained or lost weight. If neither then this can be your maintenance diet. If not then adjust the portions accordingly and use dietetic deserts if there is any gain.