Title: Bonnie Prudden’s Fitness Book – A Picture Guide with Exercises and Reducing Plans
Author: Bonnie Prudden
Year of Publication: 1959
Publisher: The Ronald Press Company
Length: 95 Pages & 13,194 Words
Status: Public Domain in the United States and countries following the rule of the shorter term.
Claim your copy of Bonnie Prudden’s Fitness Book now by clicking the above link. You will receive a scanned copy of the original book in editable word document format together with a pdf file and flat e-cover in five different sizes.
This book is in the public domain and copyright-free which means there are no usage restrictions and you can do with it whatever you want to. Sell it, give it away, turn it into an audio book, rewrite or edit it, use it for ideas or as content for another publication, etc. The list is endless! You can obviously also use it for personal use… Print your own copy, make notes on the pages and highlight sentences that inspire you!
Index:
I. Your Twenty-four Week Plan
HOW TO BECOME FIT
What Does Fitness Mean
How To Take Stock
SPOT REDUCTION
FIRST SIX WEEKS
1 abdominal droop
2 pelvic tilt, supine
3 sit-up
4 back stretch
5 spine stretch
6 knee-to-nose kick
7 torso twist
8 hip shift
9 deep knee bend
10 side stretch
SECOND SIX WEEKS
11 leg change
12 hip twist walk
13 floor swim
14 pelvic tilt, kneeling
15 side leg lift
16 tiger stretch
TIPS FOR EATING
THIRD SIX WEEKS
17 thread the needle
18 caterpillar walk
19 shoulder shrug
20 push-up
21 pelvic tilt, standing
22 stretch and bounce
FOURTH SIX WEEKS
23 thigh turn
24 flagpole
25 shoulder stand
26 balanced leg stretch
27 monkey walk
28 deep knee bend shift
HOW TO REMAIN FIT
TIPS FOR LIVING
II. Your Special Programs
COSTUME SUGGESTIONS
FAMILY FUN
29 push and pull
30 lean and pull
31 roll and pull
32 wheelbarrow
33 seesaw
34 handstand
STUNTS ON A SAWHORSE
35 ballet balance
36 sawhorse swing
37 pelvic balance
38 sawhorse lift
39 horizontal pull-up
EXERCISES ALOFT
40 rotated sit-up
41 weighted wings
42 rotated back lift
43 three point push-up
BUILD-IT-YOURSELF PLAYGROUND
Balance Track
Double Trapeze
Balance Maze
Fixed Ropes
Hurdles
Stationary Parallel Bars
Movable Parallel Bars
Tires
Ramps
Appendix
KEY I: EXERCISES FOR SPECIFIC PARTS OF THE BODY
KEY II: EXERCISES FOR SPECIFIC SPORTS
Your Weekly Record
WHAT DID YOU DO THIS WEEK?
WHAT WERE YOUR IRRITATIONS?
WHAT WERE YOUR OUTLETS?
WEIGHT AND MEASUREMENT RECORD
EXERCISE WORK-UP SHEET
Extract of book:
It is my hope that this book will help men, women, and children of every age to live life to its most exciting potential, instead of settling for mere existence. I believe that it can. And I know that it can make you feel and look better.
Most of us in this pushbutton age simply are not physically active enough to feel and look well. This was demonstrated by a study we made several years ago which showed that, although many American children participate in sports and take physical education in school, more than half of those given tests for minimum muscular fitness failed, while only a small percentage of European children were unable to perform these simple tests. These results were brought to the attention of President Eisenhower, and he was so shocked that he issued an executive order establishing the President’s Council on Youth Fitness, composed of Cabinet members, and the President’s Citizens Advisory Committee on Fitness of American Youth, of which I am a member.
Since then, I have worked with thousands of Americans of both sexes and all ages, designing and demonstrating exercises for them, and I know that all of us can be fit and feel on top of the world by adding easy and entertaining daily physical activity to our lives. This book contains a 24-week fitness program of exercises which will stretch and bend your body, build your endurance, correct your posture and figure defects, and help you become the person that you were meant to be. People from all over the country, people of all sizes, shapes, and conditions, have been doing them with great success. Once you become fit, maintaining that state takes very little time and effort, and the results can bring an added dimension to your life.
Many individuals and institutions have helped me get across to the American people the fact that a few daily exercises can make all the difference in enjoying life, and they are to be commended for supporting such a generally unaccepted view. I am particularly grateful to the following for their help: Tex and Jinx McCrary, Arthur Godfrey, Dave Garroway, of radio and television; Sidney L. James, Managing Editor of Sports Illustrated; Springfield College, Springfield, Massachusetts; and the countless courageous teachers who on their own, and often in defiance of authority, have added body-building exercises to their programs.
If Americans ever regain the wonderful physical condition, energy, and zest for life which built this country, much of the credit will belong to these people who pointed the way.
BONNIE PRUDDEN
To get your hands on this classic masterpiece that is now in the public domain simply click on the button below now. You will receive a scanned copy of the original book in editable word document format together with a pdf file and flat e-cover in five different sizes.
