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YOUR FITNESS RECORD

Aug. 05, 1957
Aug. 05, 1957

Table of Contents
Aug. 5, 1957

Baseball X-RAY
Acknowledgments
Coming Events
Events & Discoveries
Wonderful World Of Sport
Fitness
State Report
Bonnie Prudden
Honolulu Race
The PGA Comes Back
Tip From The Top
19th Hole: The Readers Take Over
Pat On The Back

YOUR FITNESS RECORD

INSTRUCTIONS
Here are the eight charts you will need to keep a record of your progress in Bonnie Prudden's exercise course. She has designed these exercises for men, women and children. Make them a family project; it's more fun that way. Perform each exercise as it is demonstrated by Bonnie in photographs that will appear weekly in SPORTS ILLUSTRATED. You will start with the basic four exercises, and each week you will add one or two as indicated. Use the charts faithfully. It's important to keep your record up-to-date in order to get the most good from the exercises. And you will be encouraged to continue if you can see proof of your progress. Lift out this four-page section by pulling it gently over the staples in the center of the magazine. Most of the charts run for six weeks. After that they will serve as a model for new ones you can make yourself.

YOUR SIX-WEEK WEIGHT CHART
Weigh yourself weekly in the nude and at the same time of day, preferably before breakfast. If you eat the same amount or less, your new exercises will make weight drop, but it may take several weeks.

View this article in the original magazine

ILLUSTRATIONNECK
ARM
WAIST
HIPS (1)
THIGH
KNEE
CALF
ANKLE
ILLUSTRATIONBUST
MIDRIFF
ABDOMEN
HIPS (2)
ILLUSTRATION1
2
2
5
7
8
9
9
11
11
12
12
13
ILLUSTRATION1
3
4
5
6
9
10
11
12
ILLUSTRATION2
2
7
7
8
8
9
9
11
11
CHARTDO IT AGAIN FROM THE START
1 FIVE TIMES
2 FIVE TIMES
3 FIVE TIMES
4 FIVE TIMES
1 FIVE TIMES
2 FIVE TIMES
3 FIVE TIMES
4 FIVE TIMES

SPOT REDUCTION
Study these figures to spot your problem. Numbers refer to specific exercises that will help correct it.

EXERCISE CYCLE
Do your exercises in this progression for number of times indicated. For the first week your daily exercise period should total 10 minutes. Further directions for adding time will be given week by week.

DATE

WEIGHT

MEASUREMENTS

DATE

(1)

NECK

(2)

RIGHT ARM

(2)

LEFT ARM

(3)

BUST

(4)

MIDRIFF

(5)

WAIST

(6)

ABDOMEN

(7)

HIPS (1)

(8)

HIPS (2)

(9)

RIGHT THIGH

(9)

LEFT THIGH

(10)

RIGHT KNEE

(10)

LEFT KNEE

(11)

RIGHT CALF

(11)

LEFT CALF

(12)

RIGHT ANKLE

(12)

LEFT ANKLE

(13)

VITAL CAPACITY

Measure at points on above figures. For vital capacity put tape on midriff, exhale, then inhale and measure increase.

EXERCISE WORK-UP SHEET

1st WEEK

2nd WEEK

3rd WEEK

4th WEEK

5th WEEK

6th WEEK

*ISSUE DATE

S

M

T

W

T

F

S

S

M

T

W

T

F

S

S

M

T

W

T

F

S

S

M

T

W

T

F

S

S

M

T

W

T

F

S

S

M

T

W

T

F

S

1

ABDOMINAL SET (4) (5) (6)

2

PELVIC TILT, SUPINE (5) (6) (8)

AUG. 5

3

SIT-UPS (ROLL-DOWNS) (6)

4

HAMSTRING STRETCH

5

SPINE-DOWN STRETCH (4) (6) (9)

AUG. 12

6

KNEE-TO-NOSE KICK (6) (7) (8)

AUG. 19

7

TORSO TWIST (3) (4) (5)

AUG. 26

8

HIP SHIFT (5) (6) (7) (8) (9)

9

DEEP KNEE BENDS (7) (8) (9)

SEPT. 2

10

SIDE STRETCH (2) (4) (5)

SEPT. 9

*refers to issues of SPORTS ILLUSTRATED in which exercises will appear
Each day write down number of times you have done each exercise. Be sure to do them in order indicated by exercise cycle.

WHAT DID YOU DO THIS WEEK?

HOW MUCH TIME DID YOU:

S

M

T

W

T

F

S

1 SLEEP:

Regular repose

Naps

2 SIT:

At meals

Snacks

Work

Transportation

Spectator Entertainment

Passive Entertainment

Other

3 STAND:

Work

Transportation

Shopping

Other

4 MOTION:

Work

Walking

Active Recreation

Planned Exercise

Others

TOTAL ACTIVE HOURS

TOTAL PASSIVE HOURS

SLEEP

Indicate number of hours each day spent during one week. You will find you get very little exercise during the ordinary week.

WHAT WERE YOUR IRRITATIONS?
Check the day

S

M

T

W

T

F

S

1. THE BOSS

2. CO-WORKERS

3. SUBORDINATES

4. TRADESPEOPLE

5. CUSTOMERS

6. RELATIVES

7. CHILDREN

8. NEIGHBORS

9. SPOUSE

10. SERVANTS

11. TOO MUCH TO DO

12. TRAFFIC

13. TELEPHONE

14. SHOPPING

15. NOISE

16. WRONG PROFESSION

17. OTHER

Identifying the annoyances of a typical week (a crying baby, a cross boss or the weather) will help you cope with them.

WHAT WERE YOUR OUTLETS?
Indicate number of hours spent on each day

S

M

T

W

T

F

S

TELEVISION

MOVIES

CARDS

GAMES (WHAT?)

CROSSWORD PUZZLES

LETTER WRITING

READING

MUSIC (LISTENING)

MUSIC (PLAYING)

DRIVING IN A CAR

NEEDLEWORK

ARTS AND CRAFTS

OTHER

SPORTS (WHAT?)

WALKING

DANCING

SWIMMING

GARDENING

RIDING

PLANNED EXERCISE

PASSIVE HOURS

ACTIVE HOURS

You may be surprised to see how much time you spent sitting. The chart helps determine how many active hours to add.