This document provides an excerpt from a book about fitness and exercise programs. It includes the table of contents and sections on recreational workout programs and workout programs for preventing and fighting obesity. The recreational workout programs provide step-by-step instructions for 12 different exercises in each of four programs. The section on preventing obesity recommends alternating exercises to increase energy usage but does not provide details due to copyright.

1. Fitness & Exercise
By Sheila Leight
Published byMyEbook PublishingHouse at Smashwords
Copyright 2013 MyEbook PublishingHouse
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2. Other Titles from My Ebook Publishing House:

3. Table of Contents
I. Recreational Workout
The first program
The second program
The third program
The fourth program
II. Workout forpreventing andfighting obesity
III. The physical exercise, a way to delay the aging process
IV. Guiding programs
Exercises for the arms
Exercises for the head and neck
Breathing exercises
Exercises for the abdomen
Exercises for the spinal column
Exercises for the inferior limbs
Exercises for the back and the torso

4. I. Recreational Workout
The first program
1. The positionis standing, legs close to eachother, arms alongthe body-liftingonthe tips ofyour toes while pickingup the arms fromlateral-inhale-relapse-exhale; four
times.
2. The position is standing, the legs close to each other, arms along the body-lifting on the tips of your toes with the arms up-inhale-genuflections, arms down-exhale;
three times.
3. Lightlyrunningonplace, withthe arms bend alongside the body, three steps-inhales, and three steps-exhales.
4. The positionis standingwiththe feet spread, palms onthe shoulders, and the elbows averted-inhaling-bendinginfront withthe hands touchingthe floor-exhaling.
5. Lyingdownface up-the bodyflat-, hands over the head-alternativelyliftingthe feet; two or four times.
6. Lyingdownface up-arms alongside the body-inhaling-bringingalternativelyone knee to the chest and pressingit withthe arms onthe abdomen-exhaling; two or four
times.
7. Lyingface down-hands spread forward inextension, feet shearing(like crawfishswimming); four sheerings-inhaling, four sheerings-exhaling.
8. Standingonyour knees supportingyourselfonthe palms-inhalingwhile bendingthe arms and touchingthe chest onthe mattress, alongwithliftinga foot-relapse while
exhaling; four times.
9. Standing in your knees-far from each other, with your hands at the back of the head is executed a twist toward left and toward right of the torso with inhale and
exhale.
10. In the position standing with the legs far fromeach other with the face to the wall, with your arms backed with the palms on the length ofthe wall, are executed ten
pushups (elbowbending, the bodybeingstretched like a board).
11. The positionis standing, withyour feet close, hands onthe hips, tenjumps like a ball-onthe tips ofthe feet-, coordinated respiration.
12. Inhalingwiththe arms laterally, exhalingwiththe chinonthe chest, the arms crossed infront.
The secondprogram
1. Infront ofthe window, the positionis standingwiththe legs close to eachother, “game ofankle”, and the arms free alongside the body. Normalbreathing; tentimes.
2. The positionis standingwithyour legs far fromeachother, liftingthe arms infront and upward-inhaling-loweringthemthroughlateral- exhaling; four times.
3. The position is standing with your legs far from each other, the arms alongside the body-inhaling while rotating your arms twice, bending in front with the arms
laterally-exhaling.
4. The positionis standingwiththe hands onthe hips, the legs far fromeachother, twists and bows toward left and toward right, withcoordinated breathing; eight times.
5. Lyingface up-hands alongside the body, “cycling”eight times while pedalingfour times inhalingand pedalingfour times while exhaling.
6. Lyingface up, withthe legs under somethinghard-four torso lifts-inhalingonthe lie downposition-, exhalingonthe up position.
7. Standingonyour knees withthe legs apart, the arms laterally, twistingthe torso untiltouchingthe heelopposite to the arm; sixtimes.
8. Standingonyour knees supported onthe palms-takinglaterally, alternatively, a stretched leg-withcoordinated breathing; eight times.
9. Standingonyour heel, hands at your back-bendingforward, arms inextension-inhalingonthe initialposition-exhalingonbending; four times.
10. Inthe standingpositionwithyour legs close-the arms up, extended, inhalingonce youtake the stretched leginthe back, alternatively-exhalingwhenyourelapse.
11. The positionis standingwithyour hands onyour hips, make eight jumps while alternativelyspreadinga leg.
12. Slowwalkingonthe spot, while regulatingthe breathing.
The thirdprogram
1. Walkingonthe spot while alternativelyliftingone knee, and clappingthe hands under the knee; twentysteps.
2. The positionis standingwithyour legs apart, the arms laterally, twistingtoward left and toward right the torso withcoordinated breathing; eight times.
3. The positionis standing, the arms stretched forward, liftingalternativelya foot, touchingthe fingers fromthe opposite arm; eight times.
4. Lyingonthe back, withthe arms stretched over the head, liftingsimultaneouslythe arms and legs-inhalingwhenstretching, exhalingwhenlifting; sixtimes.
5. Laying face down- with the arms behind the back, it is executed the extension of the torso, pulling the arms backward-inhaling on extension, exhaling on relapse;
three times.
6. Onyour knees withthe palms onthe thighs-it is leaned gentlythe torso backward (fromthe knees, not fromthe lumbar spine) while takingthe arms obliquelydown-
inhaling-relapse-exhaling; four times.
7. Onthe knees supportingwiththe palms-curlingthe back (“the kitten”); sixtimes.
8. Sittingonyour heels-the palms supportinginfront ofthe knees onthe ground, is lifted the basinsimultaneouslywhile stretchingthe knees-inhaling-, relapse-exhaling.
9. The position is standing with the face to the wall at the distance of the arms stretched, supported by the wall, it is balanced alternatively one foot toward left and
toward right; eight times.

5. 10. Fromverticalposition, withthe legs apart fromeachother, hands onthe hips, are executed bows and twists ofthe body; eight times.
11. Walkingonthe tip and heels, four steps inhaling-four steps exhaling.
12. The positionis standingup, the arms are pulled up simultaneouslywhile puttingone stretched legforward-inhaling-, relapse-exhaling.
The fourthprogram
1. Walkingonthe spot while widelybalancingthe arms forward and backward.
2. Runningonthe spot withthe knees at the chest-coordinated breathing.
3. The positionis standingwiththe arms stretched laterally, the legs apart fromeachother, feintingtoward left and toward right while inhalingand exhaling; eight times.
4. The position is standing with the back at the wall but not clung, twisting the torso toward left and toward right, touching the wall with the palms off the chest; eight
times.
5. Layingface up, hands over the head, liftinginthe positionsittingstraight one bended knee at the chest, the arms alongside the body; sixtimes.
6. In the position sitting with the palms supported on the ground in the back, lifting alternatively one foot and passing it over the other one. The respiration is
coordinated; eight times.
7. In the position standing with the legs close. Lifting the arms and arching them and inhaling, bending and grabbing the toes, the knees being stretched-exhaling; six
times.
8. Inthe positionsittingwiththe palms supported behind the back. Liftingthe basinwhile lettingthe head downonthe back-inhaling-, relapse-exhaling.
9. Laid downonone side-shearingthe legs. Repeat it onthe other side; eight times.
10. Laingface down, the palms supported infront ofthe chest-are executed pushups-withcoordinated inhalingand exhalingoneachpushup; eight times.
11. Jumpinglike “a romp”onthe spot; eight times.
12. Slowlywalkingwhile bendingthe torso toward left and toward right, coordinated withthe breathing; tensteps.

6. II. Workout for preventing and fighting obesity
In this programwe will not respect the order of the positions anymore or the one of using the machines gradually, fromeasy to hard, exactly for the alternation of the
positions to necessitate a greater use ofenergy.
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