The BackSmart Fitness Plan: A Total-Body Workout to Strengthen and Heal Your Back
by Adam Weiss
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Book Summary Information
Author: Adam WeissEdition: Paperback
Audio: English (Unknown); English (Original Language); English (Published)
Published: 2005-03-09
ISBN: 007144338X
Number of pages: 304
Publisher: McGraw-Hill
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Book Reviews of The BackSmart Fitness Plan: A Total-Body Workout to Strengthen and Heal Your Back
Book Review: Backsmart exercises
Summary: 5 Stars
I've been using Dr. Weiss's exercises for about 6 months and even as sporadic as I tend to be, I've gotten great results. I'm a retired US Marine, and a former squad leader, so I ran PT for my platoon. Dr. Weiss's stretching and conditioning (particularly the calisthenics, side squats and wall stretches) has proven very effective at leaving me completely worked out at the end of my PT workouts.
Way back in boot camp, I injured my shoulder during training and lasted 20 years as a reminder. Though time mostly healed it, bench press, pushups pull-ups aggravated the shoulder. Assuming I had no alternatives, I just sucked it up and drove on. When I discovered and started regularly using Dr. Weiss's method of exercises, however, I found that the shoulder pain vanished and that I actually improved my bench press without weights. I've since given up heavy weights entirely, for reasons I will outline below. One of the standards to higher levels of the Marine Corps's Combat Water Survival Test involves treading water in camouflage utilities for 30 min. I tested myself and could only hang with it for 15 min- still do test to make sure I am staying fit.
After a month of working with the backsmart exercises (but no swimming), I tried again and easily reached the 30 min goal. One last example with the muscular and cardiovascular endurance developed by the calisthenics, squats and wall exercises - I was able to complete a marathon event faster and felt stronger then before all contributed to a well balance diet and these exercises in the book.
A year ago it would have been quite a challenge for me due to the shoulder and neck, but this time I not only completed, I finished faster then my age group and out done guys half my age!
As for weight training, I recommend it for beginners; they will learn proper form and techquic while protecting their spines. I see so many new bees doing all these showy muscles like chest and arms while doing a few sets for their core and legs then jump on the treadmill and call it a day. They are missing out on so much more and this book has a lot more exercises that one can do you then just those standard exercises.
For example lets compare the bench press vs. the feet elevated pushup offered as an alternative, the bench press trains the shoulders, arms, and chest. The elevated pushup does the same, but also improves core strength (for those in doubt, try holding the up position of the pushup for 1 min without bending your back or moving your arms) and cardiovascular endurance. The elevated pushup as taught by Dr. Weiss hits all these areas, but also strengthens the hips and stretches the legs and spine.
Anther point about traditional weight training the way most people train only certain muscle groups results in shorten muscles groups and hampers flexibility, which means you should stretch between sets while taking down a weight set, you need to warm up and stretch out thoroughly before and after training- this is a no brainier if you want to be fit and have a balance body.
With the backsmart bodyweight calisthenics and stretches, you can improve your own flexibility, strength, and endurance in your own room, with no equipment.
As for the supposed takes too long to do this exercise program BS! Anyone can learn exercises and do them in any length of time-if this old dog can learn a new trick, so can anyone else.
I experienced all kinds of back pain over the years carrying an 80 lb pack for 15 to 20 miles and sleeping on the ground to boot will give anyone back pain. But when I started the backsmart exercises my stiffness and pains quickly went away as my joints got stronger and more flexible. I suffer from less pain as a result, and I actually experience less pain now in my joints when running as well
It's clear to me that those meat heads that have written negative reviews have never actually attempted to do the recommend exercises nor do they really want to get rid of their pain- they probably would rather have someone else exercise for them!
. I highly recommend this book. It is worth every penny spent, you get a Wal-Mart of exercises for a reasonable price unlike the meat head below who apparently knows everything there is about exercising- look at most of his reviews are negative either that or he just doesn't know a good exercise program when he sees one.
The benefits you will receive make your time and efforts worth doing. It's like invest sting for your future- I am even showing my grandkids how to do these exercises so they don't get all those fat parent disease like heart disease and diabetes and lets not forget getting fat.
Oorah!
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Summary of The BackSmart Fitness Plan: A Total-Body Workout to Strengthen and Heal Your Back
A complete, full-body fitness program specifically designed to strengthen and protect the back
More than 50 percent of the 20 million Americans who join health clubs quit within the first year, mostly for one reason alone: back pain. Written by Adam Weiss, a chiropractic physician and fellow back pain sufferer, The BackSmart Fitness Plan presents a revolutionary program designed to target, protect, and strengthen the back. Employing his unique BackSmart Method, Weiss lays out a complete fitness program to provide readers with a variety of exercises designed to enhance their physical strength, flexibility, balance, endurance, and appearance, all without injuring themselves. The book includes:
- Hundreds of exercises emphasizing proper form and balance
- Proper use of free weights and machines
- Modified Pilates exercises
- Swiss ball movements
- Stretching
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