By Royal Canadian Air Force
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Extra info for The XBX Plan for Physical Fitness for Women
Stand erect, feet together, arms at sides. Starting with left leg, run in place raising feet at least six inches from floor. Count. Each time left foot touches floor counts one. After each fifty counts do ten semi-squat jumps. Semi- Drop to a half crouch position with hands on knees and arms Squat- straight. ahead of the other. Jump to upright position with body straight and feet leaving floor. Reverse position of feet before landing, return to half crouch, and repeat. 39 Supplementary Exercises On this page and the following two pages the supplementary exercise for feet, ankles, and posture are illustrated and described.
Research has shown that the heart of a trained person has a smaller acceleration of pulse rate under stress, and that it returns more rapidly to its normal rate afterward than that of an untrained person; that it pumps more blood per beat at rest, and that it can pump more during exercise; that it has more richly developed small blood vessels supplying the heart muscle and that it functions more efficiently. An efficient cardio-vascular system means a better supply of food and oxygen to the muscles (as blood is the carrier of these items) and a quicker recuperation after exertion, be it work, play, or exercise.
An efficient cardio-vascular system means a better supply of food and oxygen to the muscles (as blood is the carrier of these items) and a quicker recuperation after exertion, be it work, play, or exercise. A CAUTIONARY NOTE. Persons over thirty-five years of age, and anyone who suspects she may have something wrong with her heart, should have a thorough medical examination before engaging in a vigorous exercise program. Experts have noted that a heart already injured by disease will suffer extra abuse through extreme forms of exercise.