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         FITNESS TIPS FOR 9/25/2001                  

by Tracy Anderson

*Excerpted from the 12 Week LFN Workout Manual 
available online at www.LFNOnline.com.

Isometric Exercise
	In this type of strength-training exercise, your muscles 
contract but your joints don't move and muscle fibers maintain a 
constant length. The exercises are typically performed against 
an immovable surface  for example, pressing your palm against 
a wall. 
	 Isometric training is effective for developing total 
strength of a particular muscle or group of muscles. It's often used 
for rehabilitation because the exact area of muscle weakness can 
be isolated and strengthening exercises can be administered at 
the proper joint angle. Isometric strength training is not ideal for 
sports training, but it has many useful purposes. This kind of 
training can provide a relatively quick and convenient method 
for overloading and strengthening muscles without any special 
equipment and with less chance of injury. The specificity of the 
training response is less than ideal for most sports activities 
that require dynamic rather than static muscle action. 

Isotonic And Isokinetic Exercise 
	In isotonic exercise, a body part is moved and the 
muscle shortens or lengthens. Although sit-ups, push-ups and 
pull-ups are isotonic, lifting free weights, like dumbbells and 
barbells, is considered the classic form of isotonic exercise. 
	Isokinetic exercise uses a machine that controls the 
speed of contraction within the range of motion. Cybex and 
Biodex machines provide this kind of workout, but these 
machines are generally used by physical therapists and not 
readily available to most people. 

Flexibility Exercise
	Flexibility exercises use gentle, stretching 
movements to increase the length of your muscles and the 
effective range of motion in your joints. They may consist of a 
series of specific stretching exercises, or be part of a larger 
exercise program such as yoga or dance classes. Because 
one of the main goals of stretching is to lengthen the 
connective tissue surrounding your muscle fibers, flexibility
exercises should be done after you've already warmed up 
your muscles with a few minutes of aerobic activity. A typical 
session involves a minute or two on each stretching exercise. 

	Although flexibility exercises don't offer the dramatic 
overall benefits of aerobic or resistance exercise, regular 
stretching (several times a week) can be an important way to 
maintain your body's mobility and freedom of movement, 
particularly as you get older. Stretching exercises can also 
improve your posture and are an essential part of effective 
long-term treatment for strained or chronically sore backs 
(one of the most common complaints among American adults). 
	Flexibility exercises can be an important part of an 
injury-prevention or rehabilitation program when chronically 
tight muscle groups contribute to the problem. You may also 
find that a few minutes a day of gentle stretching can be 
very relaxing, physically and mentally. 
	The most common cause of injury is exercising too 
much and too soon. Even if you consider yourself to be in 
relatively good shape, you need to start any new exercise 
slowly and gradually increase your level of exertion over a 
number of weeks. Exercise does require some effort, but 
"no pain, no gain" is a myth. Pain is a warning sign that you 
should not ignore. If you have continuing pain during 
exercising, you should stop and not do the exercise again, 
unless you can do so painlessly. Pain that causes you to 
limp or that is associated with swelling is not normal. Also, 
pain that wakes you out of your sleep is not normal. 


Mike Martin, Fire Fighter, Las Vegas, Nevada - "A couple years 
back there was a charity calendar of local guys being put 
together and I promised to do it. I wanted to look my best so 
I hired a local trainer. Problem was, her diet plan was getting 
me no where fast and time was running out. Not to hurt her
feelings but behind her back I began to change to the KNOW 
HOW BOOK methods. Don was out of town or I would have 
had him train me so instead I had him send me a copy of 
his book. The last few weeks flew by pretty fast and after 
making the changes Don suggested, my trainer thought she 
had suddenly become a magician! She didn't know Don's 
diet was what was literally ripping the fat off my body before 
our very eyes! I wasn't as lean as I wanted to be, but that 
was mostly my fault. I should have stuck to the KNOW HOW 
from day one." 

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primary spokeswomen after he saw what I had accomplished 
and I immediately said HECK YEAH! This guy has a lot to 
say for those who want to reach their goals." 

TIGER, actor, martial artist, Los Angeles, CA - "While I have 
put on nearly fifty pounds of muscle, my athletic ability and 
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