William Henry Rankin - Be Fit As A Marine - Isometrics and Isotonics-Cornerstone Library (1966) PDF
William Henry Rankin - Be Fit As A Marine - Isometrics and Isotonics-Cornerstone Library (1966) PDF
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Isometrics
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Be FIT ASA MARINE
See Page 29 See Page 130 See Page 67
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By Lt Col W. H. Rankin
United States Marine Corps
Introduction by the Hon. Paul B. Fay
Undersecretary of the Navy
GOLF
CN 7 THE NINE BAD SHOTS OF GOLF AND WHAT TO DO ABOUT THEM by Dante and Diegel
CN 27 THE MODERN FUNDAMENTALS OF GOLF by Ben Hogan
CN 47 THE FOUR MAGIC MOVES TO WINNING GOLF by Dante and Elliott
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CN 46 MOSAICS
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CN 74 PLAY THE GUITAR IN 30 MINUTES by Tony Mottola
CN 85 KNITTING WITHOUT NEEDLES
CN 91 ART COLLECTING FOR PLEASURE AND PROFIT
CN 92 HOW TO ENTERTAIN CHILDREN WITH MAGIC
CN 93 HOW TO ATTRACT GOOD LUCK
CN 94 MAGIC OF THINKING BIG
CN 104 PHOTOGRAPHY USING ONLY AVAILABLE LIGHT by Stuart Fox
CN 105 GETTING STARTED IN CERAMICS by Gertrude Engel
CN 108 TROPICAL FISH
CN 111 HORSEBACK RIDING by Sheila Wall Hundt
CN 116 SHORTRITE
PHYSICAL FITNESS
CN • 12 THE YOGA SYSTEM OF HEALTH AND RELIEF FROM TENSION
CN • 77 HOW TO KEEP FIT by Warren R. Guild, M.D.
CN • 87 ISOMETRICS: BE FIT AS A MARINE by Lt. Col. W, H. Rankin
CN . 112 THE WILL TO LIVE by Dr. Arnold Hutschnecker
http://www.archive.org/details/befitasmarineOOrank
Be FIT as
a Marine
BY LIEUTENANT COLONEL
W. H. RANKIN
UNITED STATES MARINE CORPS
Steven Marcus.
This book v\^as produced on my own time
and at no expense to the government. How-
ever, since it is based largely upon training and
education I have received as a member of the
United States Marine Corps, all profits from
its sale will be donated to organizations assist-
ing in the physical development of our youth.
W. H. RANKIN
Lt. Col. USMC
—
Contents
Introduction xi
2 Fundamentals of Fitness 5
4 Objectives of Exercise 17
1
2 THE NEED FOR FITNESS
2 /Fundamentals of Fitness
To
loo often, many people consider themselves to
be healthy if they are not suffering from disease. They
dismiss poor digestion, nervousness, constipation, and
bad temper as the afflictions of everyday life. They
are alw^ays tired and listless, short of breath, and dread
getting out of bed in the morning. They are not sick
enough to call the doctor, and even if they did he would
find nothing clinically wrong.
To me, fitness and health go hand in hand. Fitness is
more than routine health or freedom from disease
it is the result of physical conditioning. It enables one
—
to be vibrantly alive, full of strength and vitality to get
out of bed in the morning and actually look forward to
the challenges of the day. I have known men of sixty
who are "young," men whose physical fitness enables
them to produce faster and more efficiently than others
half their age.
of Nutrition
11
12. PRACTICAL PRINCIPLES OF NUTRITION
This is where the problem arises. If the stored fat is- not
reconverted into energy, it remains as a double chin
or an expanded waisthne. Fortunately, carbohydrates
can be readily controlled in the diet without the loss of
nutritional essentials.
About one-half of our diet should consist of carbo-
hydrates. Meats, whole grains, vegetables, fruits, and
juices are excellent sources of carbohydrates and are
more beneficial than sweets.
In recent years, cholesterol has become the subject
of much discussion. Cholesterol is defined as a waxy,
fatlike substance that collects on the walls of the
arteries. If these walls have thickened sufficiently to
interfere with the flow of blood, the result is arterio-
sclerosis. While research has not been able to determine
conclusively the reason for the thickening of the
arterial walls, it is suspected that saturated fats, which
are derived from animals, increase blood cholesterol
while unsaturated fats, which are chiefly plant oils,
seem to have a tendency to lower blood cholesterol.
The list of minerals contained in the human body is
long and impressive. We cannot list them in order of
importance, as only 4 per cent of the body weight is
made up of minerals. Primarily, they seem to function
as regulators of body metabolism, yet several play an
—
important part in the structure of the body calcium for
teeth and bones and iron in the form of hemoglobin
in the blood structure. These minerals are required only
in minute amounts which are satisfied by any well-
balanced diet, because nature has distributed minerals
in the plant and animal tissues which form the basic
ingredients of a proper diet.
—
17
18 OBJECTIVES OF EXERCISE
In discussing Isometrics,
I often find people confusing
25
26 EXERCISES FOR MEN
Chest Contraction
of the chest muscles but also for the entire upper torso.
28
I
30 EXERCISES FOR MEN
Neck Contraction
Shoulder Contraction
J
34 EXERCISES FOR MEN
Leg Contraction
.y
36 EXERCISES FOR MEN
Side Contraction
Arm Contraction
Stand erect and relaxed with the left fist in the palm
of the right hand, forearms parallel to the floor. Take
a deep breath, lifting the chest as high as possible, and
attempt to raise the right arm while resisting with the
left. Apply as much pressure as you can during the
period of the contraction.
After a brief pause, reverse the procedure by placing
the right fist in the palm of the left hand and exercise
the contraction.
The arm contraction is one of my favorites, because it
really brings pressure to bear on the front and rear
muscles of both arms, toning and shaping them in rapid
order. A friend of mine, a Marine who had suffered an
injury to his biceps as a result of shrapnel, had outstand-
ing success in rebuilding the torn muscle through the
use of this exercise.
40 EXERCISES FOR MEN
ISOTONICS
Push-ups
Squat
Shadow-boxing
M
i--«^^;«,:ife,i««««Ai:^£a^
56 EXERCISES FOR MEN
Leg Thrust
Sit-Ups
Leg-ups
Running
65
66 EXERCISES FOR WOMEN
ISOMETRICS
Bust Contraction
Rear-arm Contraction
—
Stand in a doorway feet slightly apart, body relaxed.
Clench your fists and raise your arms so that your hands
are against the jamb. Take a deep breath and press out-
ward away from the body for the contraction period.
This pressure tenses the back muscles of the upper
arm, preventing and controlling loose flesh. This is
without a doubt the best exercise I have found for shap-
ing and conditioning the upper arms.
i I
70 EXERCISES FOR WOMEN
Neck Contraction
Side Contraction
Thigh Contraction
'<»
f*^
Abdominal Contraction
ISOTONICS
Thigh Stretch
Leg Lunge
Arm Thrust
Hip Lift
Thigh Spread
Bent-leg Sit-up
Leg Kick
Running
that will effect a change for the better; that is the re-
sponsibility of every parent. We must set the example
by initiating a program of physical education in the
home and by encouraging the establishment of fitness
programs in our schools and colleges.
I am going to prescribe six major exercises for boys
Bicycle
Toe Touch
This exercise is effective in keeping the back and rear
of the legs supple and well-conditioned.
Begin with the feet about twelve inches apart, arms
stretched overhead. Have the child bend forward from
the waist and attempt to touch his toes while keeping
the knees straight. Your boy or girl should be taught to
exhale on the way down and inhale on the way up.
Sometimes the bodies of growing children may be
somewhat out of proportion, and if your child experi-
ences difficulty in touching his toes, do not insist. But
by proceeding slowly and with care you will find that
in time he will probably have no difficulty with the toe
touch. Ten to fifteen repetitions will achieve the desired
effect.
104 EXERCISES FOR CHILDREN
Head Roll
Have the child stand erect and spread his feet a foot
apart, with his hands on his hips. His neck should be
as relaxed as possible, and resting on either the left
or right shoulder. The head should then revolve in a
loose, circular motion, coming to rest on the starting
shoulder.
This exercise is invaluable for strengthening the neck
muscles and the upper spine. Most children find this to
be fun, but one should avoid a stiff neck by starting with
a fifteen-second time limit and slowly increasing the
duration of the exercise to thirty seconds. I know of no
exercise that is more beneficial for good posture.
.y" %
^
106 EXERCISES FOR CHILDREN
Side Bend
Leg-over
Squat Thrust
a/lhe Thick . .
are you going to lose and how fast? The answer depends
on several factors. First, it depends on how much you
now weigh. If you are drastically overweight, the results
initially will be rapid and dramatic. Second is the fact
that the amount you eat will determine the amount of
weight you will lose. If you find that after several weeks
of smaller portions you still are not losing weight, reduce
the portions again. Do not drastically cut your meals
in the beginning in hope of losing the excess weight
rapidly. recommend, for the results to be permanent,
I
cern should be with fat control. The fact that our weight
falls within the limitations set forth in the charts is not
indicative of physical fitness. With firm, conditioned
tissue and muscles, you can actually weigh more and
still have smaller measurements.
119
120 . . . AND THE THIN
123
124 TO YOUR HEALTH
126
ISOMETRICS FOR THE OFFICE 127
The Pull-Up
For arms and shoulders. Sit straight, grasp the sides
of the chair tightly with both hands and pull up as hard
as possible.
128 ISOMETRICS FOR THE OFFICE
The Criss-Cross
For chest and legs. Placing the feet about 4 Inches
apart, bend forward and place hands against inside of
opposite knees. Attempt to press knees together while
at the same time, holding them apart with the hands.
132 ISOMETRICS FOR THE OFFICE
Stomach Tightener
Sit erectand grasp the left wrist with the right hand.
Place your hands just above the belt. Pull in with the
hands and at the same time force out the abdominal
muscles.
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Exercise without effort
Be physically fit in seconds
bulent grip for half an hour. He wrote a book about the astounding
adventure. The Man Who Rode the Thunder, describing how his Marine
Corps training had so well fitted him for the ordeal. A Marine sergeant
in World War II, Colonel Rankin subsequently took flight training and
flew with the "Fearless Four" — the first Korea
supersonic squadron — in
ing battalion at the Marine Corps Recruit Depot, San Diego, California.