“…Thus
shalt thou say unto the children of Israel, The Lord God of your fathers, the
God of Abraham, the God of Isaac, and the God of Jacob, hath sent me unto
you: this is my name for ever, and
this is my memorial unto all generations.”
Exodus
3:15
THE LAWKEEPERS’ MONTHLY JOURNAL
<><><><><> MARCH / 2003 <><><><><>
***
ESTABLISHED FOR
THE
EXALTATION, PRAISE, AND RECOGNITION OF
THE MOST
HIGH GOD OF ABRAHAM, ISAAC, AND JACOB
“The LORD is well pleased for his righteousness’ sake; he
will magnify the law,
and make it honourable.”
Isaiah 42:21
“Now these are the commandments, the statutes, and the judgments, which the Lord your God commanded to teach you, that ye might do them in the land whither ye go to possess it: That thou mightest fear the Lord thy God, to keep all his statutes and his commandments, which I command thee, thou, and thy sons and thy son’s son, all the days of thy life; and that thy days may be prolonged. Hear therefore, O Israel, and observe to do it; that it may be well with thee, and that ye may increase mightily, as the Lord God of thy fathers hath promised thee, in the land that floweth with milk and honey.” Deuteronomy 6:1 - 3
“O earth,
earth, earth, hear the word of the Lord.”
Jeremiah 22:29
COME<>OFTEN<>TO<>LEARN<>ABOUT
THE<>TRUE<>AND<>LIVING<>GOD!
EXALTATION OF THE MOST HIGH GOD OF ISRAEL:
“Praise ye the LORD: for it is good to sing praises unto our God;
for it is pleasant; and praise is
comely.
“The LORD doth build up Jerusalem: he gathereth together the
outcasts of Israel.
“He healeth the broken in heart, and bindeth up their
wounds.
“He telleth the number of the stars; he calleth them all by
their
names.
“Great is our
Lord, and of great power: his understanding is infinite.
“The LORD lifteth up the meek: he casteth the wicked down to
the ground.
”Sing
unto the LORD with thanksgiving;
sing
praise upon the harp unto our God:”
Psalm 147:1 - 7
*******
“Seek ye the LORD, all ye meek of the
earth, which have wrought his judgment; seek righteousness, seek meekness:
it may be ye shall be hid in the day of the LORD’s anger.
Zephaniah 2:3
A MESSAGE FROM THE PRESIDENT
OF THE LAWKEEPERS, CO.:
THE SABBATH CONTROVERSY
If thou
turn away thy foot from the sabbath, [from] doing thy pleasure on my holy day;
and call the sabbath a delight, the holy of the LORD, honourable; and shalt
honour him, not doing thine own ways, nor finding thine own pleasure, nor
speaking [thine own] words:
Then
shalt thou delight thyself in the LORD; and I will cause thee to ride upon the
high places of the earth, and feed thee with the heritage of Jacob thy father:
for the mouth of the LORD hath spoken [it].
Isaiah
58:13,14
The
controversy over how to observe the Seventh Day Sabbath of Rest has once again
come up for discussion within the Yisraelite Community and on the forum
board.
The opening scriptures
pretty much sum up my reasons for the observance of the Sabbath in this
manner……..I try to “turn away
thy…(my)…foot from the sabbath,
[from] doing thy…(my)…pleasure on
my…(ELOHIM’S)… holy day”.
The period from sundown Friday until sundown Saturday is only twenty-four (24) hours, and a portion of that time is spent in dreamland :). I find it very rewarding to step out of the rat race and spend the time completely devoid of awareness of what the secular world or anyone else is doing. I look forward to it (the Sabbath).
I am just a man…….that fears ELOHIM so much that I will not risk the chance of violating the commandment of YIHOVAH to observe the Perpetual COVENANT of the Sabbath Day of Rest.
I close with the following scripture:
And if it seem evil unto you to serve the LORD, choose you this day whom ye will serve; whether the gods which your fathers served that [were] on the other side of the flood, or the gods of the Amorites, in whose land ye dwell: but as for me and my house, we will serve the LORD.
Joshua 24:15
SHALOM,
SHALOM
Yehudah
ben Yacob
President
The
LawKeepers, Co.
*******
Tribute to the New Moon
Revised:
“For as the new heavens and
the new earth, which I will make, shall remain before me, saith the LORD, so
shall your seed and your name remain.
“And it shall come to pass,
that from one new moon to another,
and from one sabbath to another, shall all flesh come to worship before me,
saith the LORD.”
Isaiah 66:23
PLEASE TAKE PART IN
“SIGHTING” THE NEW MOON
<<<The First Day of the
“HEBREW” Month>>>
START THE NEXT NEW MOON
WATCH ON THE EVENINGS OF
<<<MARCH 3,4,5, 2002>>>
BY LOOKING IN THE “WEST”
JUST ABOVE THE HORIZON.
“He appointed the moon for
seasons…”
Psalm 104:19
The first “Sign” in the Heavens to provide
the start of days, years and “seasons” can only begin with the “Sighting” of the
New Moon Crescent - that which we can “see” in order for it to serve as a
“Sign” and enable us to begin counting our days. Just imagine not being able to
“see” the moon at all. How then
could it be appointed for seasons?
“The natural thought might be that the moon is like a living being. It is born, grows, reaches maximum size, then fades and dies, going through all these stages in one month. Even today, we still talk of the thin crescent in the western sky as a new moon and the thin crescent in the eastern sky a month later as the old moon. Half way between is the full moon. As I explained earlier, this cycle of phases of the moon established the month as a unit of time, and the first calendars were based on this.” ISAAC ASIMOV’S GUIDE TO EARTH AND SPACE, pages 79 and 80
In
that the King of Israel is supposed to be a “Righteous Judge” (II Chronicles 1:11),
it stands to reason that he is also supposed to be a “Righteous Role Model.” Thus, if the King that GOD appoints over
Israel observes a “feast” on the day of the New Moon, then wisdom
tells the Nation of Israel to do likewise.
King Saul and the anointed David
observed this service (I Samuel 20th Chapter).
To
their and our hurt our forefathers worshipped all manner of symbols: the sun, moon, stars, and images of gold
and silver. To observe the “Sign”
in the heavens as being the New Moon “Sighting” is NOT worshipping the moon, but
rather it is doing as we are COMMANDED in Genesis 1:14:
“And God said, Let there be lights in the firmament of the heaven to divide the day from the night; and let them be for signs, and for seasons, and for days, and years:”
***
“Sing aloud unto God our strength: make a joyful noise unto the God of Jacob.
“Take a psalm, and bring hither the timbrel, the pleasant harp with the psaltery.
“Blow up the trumpet in the
new moon, in the time appointed,
on our solemn feast day.
“For this was a statute for Israel, and a law of the God of Jacob.”
Psalm 81:1 - 4
(A Psalm of Asaph, the Seer
–
one who should be well informed about GOD’s Ways)
“Also in the day of your gladness, and in your solemn days, and in the beginnings of your months, ye shall blow with the trumpets over your burnt offerings, and over the sacrifices of your peace offerings; that they may be to you for
a memorial before your God: I am the LORD your God.”
Numbers 10:10
Contrary to the belief of some Israelites,
the moon does indeed shine! Whether
the Moon shines on its own or with the aid of the sun, IT STILL SHINES! And the fact that Scripture attests to
this fact, is what’s important: Isaiah 60:19; Jeremiah 31:35; and Ezekiel
32:7. Therefore, Genesis 1:14 is proof enough that we
must use the shining New Moon
Crescents as “…SIGNS, AND FOR
SEASONS, AND FOR DAYS, AND FOR YEARS:”
Some Israelites, along with White Jews, use
the dark phase of the moon to determine the start of a new month. If the dark phase of the moon lasts for
“2-3 days,” then which of these days is supposed to be the distinguishing “Sign” that determines the First Day of
the month? Or do we just
arbitrarily select either or depending on the imaginations of our hearts? On the contrary, with the use of
the sighted “Sign” of the New Moon
Crescent in the Heavens we eliminate any
confusion as to which day IS the First Day of the month. The only problem that presents itself is
cloud coverage that prevents the ability to see the New Moon Crescent. Nonetheless, one can easily
distinguish the New Moon Crescent “Sighting” from all the other phases due to
its thin sliver and its low position in the heavens, and the reason is that no two days or rather phases of the
visible moon are alike.
Thus, to use the New Moon Crescent as the “Sign” in the heavens, as we
are COMMANDED to do for our seasons, days, and years, negates the belief that
the “commandment was given to the luminaries.” The “luminaries” fulfill GOD’s
Commandments: the sun shines and
the moon orbits the Earth. They
have no need to determine seasons, days, and years. Hence, our New Moons are obviously of more
spiritual significance to the Nation of Israel than we are aware. And for sure, the TRUTH concerning them
are in GOD’s WORD to HIS Prophets/Seers - not the White Jews or other
Gentiles. All we need do is use
wisdom, discern what’s written in Scripture, and accept it!
Unless
there is an emergency, please try not to buy or sell on this day. Conduct all financial and business
transactions prior to the day of the New Moon. Interesting enough, II Kings 4:23,24
constitutes the New Moon as being a day to seek “the man of God.” Although the New Moon is NOT a Day of Rest,
Our GOD did set it aside for recognition:
“Blow up the trumpet in the new moon, in the time appointed, on our solemn feast day.” Psalm 81:3
“And it shall come to pass, that from one new moon to another, and from one Sabbath to another, shall all flesh come to worship before me, saith the LORD.” Isaiah 66:23
“…When will the new moon be gone, that we may sell corn?…” Amos 8:5
Probably, the Scripture that most determines and clarifies the fact that our New Moons are Feast Days is Ezekiel 45:17:
“And it shall be the prince’s part to give burnt offerings, and meat offerings, and drink offerings, in the feasts, and in the NEW MOONS, and in the Sabbaths, in ALL SOLEMNITIES of the house of Israel: he shall prepare the sin offering, and the meat offering, and the burnt offering, and the peace offerings, to make reconciliation for the HOUSE OF ISRAEL.” (Caps. are mine.)
Unequivocally, our New Moons
are included in these “SOLEMNITIES” mentioned in Ezekiel 45:17.
“Likewise the people of the land shall worship at the door of this gate before the LORD in the Sabbaths [Feasts – NOT 7th Day Sabbaths*] and in the NEW MOONS.” Ezekiel 46:3 (Brackets are mine.)
Thereby, this verse justifies the First Day of each month being our “Feast” Day. It should be realized that the Feast Days that Our GOD selected are “Holy Convocations,” i.e., on these days we cannot do any work. However, because King Saul observed the New Moon as a Feast Day, we have every reason to do so, as well. We also have learned that our forefathers traveled to the Temple to worship the Holy ONE on the New Moon (II Kings 4:23 and Ezekiel 45:17), and when HE has HIS Temple rebuilt, then we will again be able to resume this service.
When we return to our heritage and worship YIHOVAH according to HIS Ways, then we can establish our own “Calendar of the Universe,” whereby, the days of the New Moon and all GOD’s Holy Days will be recognized by the whole entire World. And I am sure that it will be the desire of the Righteous Remnant and ALL the world to make a Feast to the Most High GOD of Abraham, Isaac, and Jacob/Israel every First Day of the Month.
ALSO, I believe that if Lot (Genesis 19:3) and Abraham (Genesis 21:8) can proclaim Feasts, then there is no stipulation on establishing Feast Days. Therefore, to proclaim a Feast to EXALT the Holy ONE of Israel is quite acceptable given the Scripture (above) regarding worshipping Our LORD GOD of ISRAEL, Our SAVIOR, on the New Moons. And if King Solomon can proclaim a Feast, then so can we make a Feast every New Moon, i.e., those of us who love this WONDERFUL GOD and who choose HIM to EXALT HIM to be Our ONLY LORD and SAVIOR FOREVER.
“And Solomon awoke; and,
behold, it was a dream. And he came
to Jerusalem, and stood before the ark of the covenant of the LORD, and offered
up burnt offerings, and offered peace offerings, and made a feast to all his
servants.”
I Kings 3:15
*Leviticus 23:24,39 (Sabbaths
of Feasts)
*******
THE TORAH
READINGS FOR THE NEW MOON AND
SABBATHS
DURING
MARCH 2003
ARE AS
FOLLOWS:
NEW MOON WATCH:
March 3,4,5, 2003
Psalm 81:1 - 10
Genesis Chapters 48 - 50
Joshua 8:30 - 35
Deuteronomy 33rd Chapter
Deuteronomy 26:11 - 19
Isaiah 10:20 - 22
Isaiah 11:11 - 16
Psalm 28th Chapter
Genesis 25:7 - 11
Joshua 24:19 - 33
II Chronicles 16:9 - 14
I Samuel 31st Chapter
I Kings 2:1 - 10
I Chronicles 28:4 - 10
I Chronicles 29th Chapter
II Chronicles 9:13 - 31
Isaiah 25th Chapter
Hosea 13:4 - 14
Psalm 6th Chapter
SHABBAT READINGS -
3/8/03
Genesis 2:1 - 3
Exodus 31:12-18
Deuteronomy 5:14
Isaiah 56:1 - 7
Isaiah 58:10 - 14
Exodus Chapters 1 - 3
Genesis 13:14 - 17
Exodus 32:1 - 14
Deuteronomy 1:10 - 17
Deuteronomy 10:12 - 22
Deuteronomy 28:62 - 68
Deuteronomy 6:1 - 18
Psalm 40th Chapter
Jeremiah 15:11
Numbers 1:47 - 51
Exodus 28th Chapter
II Samuel 6:1 - 8
I Chronicles 15:1,2
Nehemiah 9:6 - 21
Genesis 15:13,14
Genesis 17:2 - 14
Jeremiah 31:31 - 36
Psalm 22nd Chapter
II Kings 14:21 - 29
II Chronicles 20:5 - 18
II Chronicles 33:9 - 20
Nehemiah 1st Chapter
Psalm 88th Chapter
Isaiah 30:18 - 26
Isaiah 48:8 - 19
Isaiah 63:4 - 13
Jeremiah 16:11 - 21
Hosea 5:15
Psalm
130th Chapter
SHABBAT READINGS -
3/15/03
Genesis 2:1 - 3
Exodus 31:12-18
Deuteronomy 5:14
Isaiah 56:1 - 7
Isaiah 58:10 - 14
Exodus 24:1 - 12
Leviticus 10:8 - 11
Deuteronomy 4:1 - 24
Ezekiel 20:1 - 24
Jeremiah 31:33,34
Jeremiah 32:15 - 42
Psalm 119:25
- 40
Genesis 15:1 - 7
II Kings 18th Chapter
II Kings 19:1 – 7
II 19:32 - 37
Genesis 17:1 - 9
Isaiah 35th Chapter
Isaiah 8:13 - 20
Ezekiel 11:16 - 21
Ezekiel 34:1 - 16
Jeremiah 30:1 - 24
Jeremiah 46th Chapter
Psalm 9th Chapter
Psalm
83rd Chapter
Jeremiah 1:1 - 10
Deuteronomy 32:7 - 14
Isaiah 45:14
Isaiah 58:4 - 14
Isaiah 11:1 - 12
Isaiah 49:22 - 26
Isaiah 14:1 - 5
Psalm 36th Chapter
SHABBAT READINGS -
3/22/03
Genesis 2:1 - 3
Exodus 31:12-18
Deuteronomy 5:14
Isaiah 56:1 - 7
Isaiah 58:10 - 14
Exodus Chapters 8 and 9
Joshua 22:1 - 6
Joshua 24:1 - 25
I Chronicles 28:1 - 10
II Chronicles 30:1 - 9
II Chronicles 34:29 - 33
Ezekiel 20:33 - 44
Psalm 100th Chapter
Isaiah 37:19,20
Isaiah 43:1 - 15
Isaiah 50:1 - 3
II Samuel 7:11 - 24
I Chronicles 17:20 - 27
Isaiah 45:4 - 8
Isaiah 46:9 - 13
Psalm 46:10
Jeremiah 10th Chapter
Malachi 1:9 - 11
Psalm
57th Chapter
SHABBAT READINGS -
3/29/03
Genesis 2:1 - 3
Exodus 31:12-18
Deuteronomy 5:14
Isaiah 56:1 - 7
Isaiah 58:10 - 14
Exodus Chapters 10 and
11
II Samuel 22:14: - 51
I Chronicles 16:8 - 36
Nehemiah 6:16
Ezekiel 20:41,42
Ezekiel 36:7 - 23 and 33 - 38
Ezekiel 37:21 - 28
Ezekiel 39:21 - 29
Jeremiah 15:11
Jeremiah 31:1 - 17
Jeremiah 50:1 - 20
Isaiah 49:22 - 26
Micah 7:5 - 20
Isaiah 44th Chapter
Psalm 56th Chapter
Psalm 94th Chapter
Watch for the next NEW MOON "Sighting" on April 3,4,5, 2003 –
OUR NEXT NEW
YEAR – THE BEGINNING OF MONTHS UNTO US:
“And the LORD spake unto
Moses and Aaron in the land of Egypt, saying,
“This month shall be unto you the beginning of
months:
it shall be the first month of the year to you.”
Exodus 12:1,2
A complete TORAH
Readings Hebrew Calendar displaying all the months, Sabbaths of Rest, New
Moon Watches, and
Holy Days for the entire
year can be found on
The LawKeepers
WebSite:
www.thelawkeepers.org
Click on “Torah Readings.”
*******
SOME QUESTIONS TO PONDER:
“And when the days of her purifying are fulfilled, for a son, or for a daughter, she shall bring a lamb of the first year for a burnt offering, and a young pigeon, or a turtledove, for a sin offering, unto the door of the tabernacle of the congregation, unto the priest:” Leviticus 12:6
Why is a woman COMMANDED to make a sin
offering after giving birth?
***
“Ye shall do my judgments, and keep mine ordinances, to walk therein: I am the LORD your God.” Leviticus 18:4
Why would the Holy ONE of Israel COMMAND the Israelites to “DO” HIS Judgments?
Please feel free to contribute responses to these questions, and if so, they will be published in the next JOURNAL.
*******
HINTS FOR HARDY, HEALTHY
HEBREWS:
Yep! Here’s another article on “WALKING” that I am publishing with hopes that YOU AND I will finally make the decision to get out and reap the benefits of this “FREE” exercise program that guarantees a healthier lifestyle for people of ALL AGES…
Walking is easily the most popular form of
exercise. Other activities generate more conversation and media coverage, but
none of them approaches walking in number of participants. Approximately half of
the 165 American adults (18 years of age and older) claim they exercise
regularly, and the number who walk for exercise is increasing every day.
Walking is the only exercise in which the rate of participation does not decline in the middle and later years. In a national survey, the highest percentage of regular walkers (39.4%) for any group was found among men 65 years of age and older.
Unlike tennis, running, skiing, and other activities that have gained great popularity fairly recently, walking has been widely practiced as a recreational and fitness activity throughout recorded history. Classical and early English literature seems to have been written largely by men who were prodigious walkers, and Emerson and Thoreau helped carry on the tradition in America. Among American presidents, the most famous walkers included Jefferson, Lincoln, and Truman.
Walking today is riding a wave of popularity that draws its strength from a rediscovery of walking's utility, pleasures, and health-giving qualities. This booklet is for those who want to join that movement.
Walking: The Slower, Surer Way to Fitness
People walk for many reasons: for pleasure...to rid themselves of tensions...to find solitude...or to get from one place to another. Nearly everyone who walks regularly does so at least in part because of a conviction that it is good exercise.
Often dismissed in the past as being "too easy" to be taken seriously, walking recently has gained new respect as a means of improving physical fitness. Studies show that, when done briskly on a regular schedule, it can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure, and increase the efficiency of the heart and lungs. It also helps burn excess calories.
Since obesity and high blood pressure are among the leading risk factors for heart attack and stroke, walking offers protection against two of our major killers.
Walking burns approximately the same amount of calories per mile as does running, a fact particularly appealing to those who find it difficult to sustain the jarring effects of long distance jogging. Brisk walking one mile in 15 minutes burns just about the same number of calories as jogging an equal distance in 8 1/2 minutes. In weight-bearing activities like walking, heavier individuals will burn more calories than lighter persons. For example, studies show that a 110-pound person burns about half as many calories as a 216 pound person walking at the same pace for the same distance.
Although increasing walking speed does not burn significantly more calories per mile, a more vigorous walking pace will produce more dramatic conditioning effects. When looking at the benefits to heart/lung endurance, how far one improves depends on his/her initial fitness level. Someone starting out in poor shape will benefit from a slow speed of walking whereby someone in better condition would need to walk faster and/or farther to improve. Recent studies show that there are also residual benefits to vigorous exercise. For a period of time after a dynamic workout, one's metabolism remains elevated above normal which results in additional calories burned.
In some weight-loss and conditioning studies, walking actually has proven to be more effective than running and other more highly-touted activities. That's because it's virtually injury-free and has the lowest dropout rate of any form of exercise.
Like other forms of exercise, walking appears to have a substantial psychological payoff. Beginning walkers almost invariably report that they feel better and sleep better, and that their mental outlook improves.
Walking also can exert a favorable influence on personal habits. For example, smokers who begin walking often cut down or quit. There are two reasons for this. One, it is difficult to exercise vigorously if you smoke, and two, better physical condition encourages a desire to improve other aspects of one's life.
In addition to the qualities it has in common with other activities, walking has several unique advantages. Some of these are:
Almost everyone can do it. You don't have
to take lessons to learn how to walk. Probably all you need to do to become a
serious walker is step up your pace and distance and walk more often.
You can do it almost anywhere. All you have to do to find a place to walk is step outside your door. Almost any sidewalk, street, road, trail, park, field, or shopping mall will do. The variety of settings available is one of the things that makes walking such a practical and pleasurable activity.
You can do it almost anytime. You don't have to find a partner or get a team together to walk, so you can set your own schedule. Weather doesn't pose the same problems and uncertainties that it does in many sports. Walking is not a seasonal activity, and you can do it in extreme temperatures that would rule out other activities.
It doesn't cost anything. You don't have to pay fees or join a private club to become a walker. The only equipment required is a sturdy, comfortable pair of shoes.
What makes a
walk a workout? It's largely a matter of pace and distance. When you're walking
for exercise, you don't saunter, stroll, or shuffle. Instead, you move out at a steady clip that is brisk
enough to make your heart beat faster and cause you to breathe more deeply.
Here are some tips to help you develop an
efficient walking style:
.Hold head erect and keep back straight and abdomen flat. Toes should point straight ahead and arms should swing loosely at sides.
.Land on the heel of the foot and roll forward to drive off the ball of the foot. Walking only on the ball of the foot, or in a flat-footed style, may cause fatigue and soreness.
.Take long, easy strides, but don't strain for distance. When walking up or down hills, or at a very rapid pace, lean forward slightly.
.Breathe deeply (with mouth open, if that is more comfortable).
A good pair of shoes is the only "special equipment" required by the walker. Any shoes that are comfortable, provide good support, and don't cause blisters or calluses will do, but here are some suggestions to help you make your selection:
.Good running shoes (the training models with heavy soles) are good walking shoes, as are some of the lighter trail and hiking boots and casual shoes with heavy rubber or crepe rubber soles.
.Whatever kind of shoe you select, it should have arch supports and should elevate the heel one-half to three-quarters of an inch above the sole of the foot.
.Choose a shoe with uppers made of materials that "breathe," such as leather or nylon mesh.
Weather will dictate the rest of your attire. As a general rule, you will want to wear lighter clothing than temperatures seem to indicate. Walking generates lots of body heat.
In cold weather, it's better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and they are easy to shed if you get too warm. A wool watch cap or ski cap also will help trap body head and provide protection for the head in very cold temperatures.
If you are free of serious health problems, you can start walking with confidence. Walking is not as strenuous as running, bicycling, or swimming and consequently involves almost no risk to health. Of course, this statement assumes that you will exercise good judgement and not try to exceed the limits of your condition.
Most physicians recommend annual physical examinations for persons over 40 or 45 years of age. Also, if you have high blood pressure or other cardiovascular problems, you should consult your physician before beginning any kind of exercise program.
Walking is good exercise for the legs, heart, and lungs, but it is not a complete exercise program. Persons who limit themselves to walking tend to become stiff and inflexible, with short, tight muscles in the back and backs of the legs. They also may lack muscle tone and strength in the trunk and upper body. These conditions can lead to poor posture and chronic lower-back pain, a problem that partially cripples or disables thousands of middle-aged and older Americans.
The exercises that follow are designed to increase flexibility and strength and to serve as a "warmup" for walking. Always do the exercises before walking.
Stretcher. Stand facing wall arms' length away. Lean forward and place palms of hands flat against wall, slightly below shoulder height. Keep back straight, heels firmly on floor, and slowly bend elbows until forehead touches wall. Tuck hips toward wall and hold position for 20 seconds. Repeat exercise with knees slightly flexed.
Reach and Bend. Stand erect with feet shoulder width apart and arms extended over head. Reach as high as possible while keeping heels on floor and hold for 10 counts. Flex knees slightly and bend slowly at waist, touching floor between feet with fingers. Hold for 10 counts. (If you can't touch the floor, try to touch the tops of your shoes.) Repeat entire sequence 2 to 5 times.
Knee Pull. Lie flat on back with legs extended and arms at sides. Lock arms around legs just below knees and pull knees to chest, raising buttocks slightly off floor. Hold for 10 to 15 counts. (If you have knee problems, you may find it easier to lock arms behind knees.) Repeat exercise 3 to 5 times.
Situp. Several versions of the situp are listed in reverse order of difficulty (easiest one listed first, most difficult one last). Start with the situp that you can do three times without undue strain. When you are able to do 10 repetitions of the exercise without great difficulty, move on to a more difficult version.
1. Lie flat on back with arms at sides, palms down, and knees slightly bent. Curl head forward until you can see past feet, hold for three counts, then lower to start position. Repeat exercise 3 to 10 times.
2. Lie flat on back with arms at sides, palms down, and knees slightly bent. Roll forward until upper body is at 45-degree angle to floor, then return to starting position. Repeat exercise 3 to 10 times.
3. Lie flat on back with arms at sides, palms down, and knees slightly bent. Roll forward to sitting position, then return to starting position. Repeat exercise 3 to 10 times.
4. Lie flat on back with arms crossed on chest and knees slightly bent. Roll forward to sitting position then return to starting position. Repeat exercise 3 to 10 times.
5. Lie flat on back with hands laced in back of head and knees slightly bent. Roll forward to sitting position, then return to starting position. Repeat exercise 3 to 15 times.
Now that you have decided to begin walking for exercise, you may be shocked at how poor your condition is. If at first you have difficulty in meeting the standards suggested here, don't be discouraged. You can systematically build your stamina and strength back to acceptable levels. Patience is the key to success. Some experts say that it takes a month of reconditioning to make up for each year of physical inactivity.
No one can tell you exactly how far or how fast to walk at the start, but you can determine the proper pace and distance by experimenting. We recommend that you begin by walking for 20 minutes at least four or five times a week at a pace that feels comfortable to you. If that proves to be too tiring, or too easy, reduce or lengthen your time accordingly.
Some very old people and some people who are ill begin by walking for one or two minutes, resting a minute, and repeating this cycle until they begin to be fatigued. Where you have to start isn't important; it's where you're going that counts.
As your condition improves, you should gradually increase your time and pace. After you have been walking for 20 minutes several days a week for one month, start walking 30 minutes per outing. Eventually your goal should be to get to the place where you can comfortably walk three miles in 45 minutes, but there is no hurry about getting there.
The speed at which you walk is less important that the time you devote to it, although we recommend that you walk as briskly as your condition permits. It takes about 20 minutes for your body to begin realizing the "training effects" of sustained exercise.
The "talk test" can help you find the right pace. You should be able to carry on a conversation while walking. If you're too breathless to talk, you're going too fast.
The more often you walk, the faster you will improve. Three workouts a week are considered to be a "maintenance level" of exercise. More frequent workouts are required for swift improvement.
Listen to your body when you walk. If you develop dizziness, pain, nausea, or any other unusual symptom, slow down or stop. If the problem persists, see your physician before walking again.
Don't try to compete with others when walking. Even individuals of similar age and build vary widely in their capacity for exercise. Your objective should be to steadily improve your own performance, not to walk farther or faster than someone else.
The most important thing is simply to set aside part of each day and walk. No matter what your age or condition, it's a practice that can make you healthier and happier.
http://www.hoptechno.com/book9.htm
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As always, before starting ANY exercise program, check with your doctor and get his approval. This is being safe rather than sorry.
Next month, I would like to provide more information on “WALKING FOR EXERCISE,” especially if you (like me) spend endless hours SITTING at the computer throughout the week. So, until then, go solo, get a partner, or form a group and START WALKING! Good Health is just another necessity of all that we must be about accomplishing.
May the Holy ONE of Israel be with us to keep us safe and informed in order that we make wise and healthy decisions.
Tziona Yisrael
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THOUGHT FOR TODAY AND FOREVER:
Let’s
keep YIHOVAH and HIS Law our focus and pray for deliverance and fulfillment of
all of GOD’s Word, so that every Nation will show forth HIS Praise and Exalt HIM
above all other gods.
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THE GREATEST “SPOIL” OF ALL
Learn about the Reparations Mass Movement for Descendants of Slaves and how YOU can get involved: Go to: www.thelawkeepers.org and click on “Repnow.”
The Israelites received Reparations for their free labor when they left out of Egypt (Exodus 12:35,36, Psalm 105:37). Note also that Reparations were given to Ezra for the building of GOD’s Temple and for the service of the House of the LORD GOD of Israel (Ezra 7:12 –21).