Body Types

Body Types

Determining your body type for weight loss and optimal health

Questions: for women (questions for men are below)

Body typing is based on which glandular system is dominant in your body from birth. There are four main body types: ovary (in women only), adrenal, thyroid and pituitary.  Each body type metabolizes and stores fat in different primary locations in the body.  Each body type responds to certain foods and physical and emotional stimulation. By determining your body type you can then avoid certain foods and activities that contribute to fat gain and physical and emotional imbalance.

The questionnaire below and information pertaining to the different body types is based on Dr. Elliot Abravanel’s book: body type diet and a lifetime nutrition plan.  Along with a Paleo diet approach from the book It Starts With Food For more a comprehensive understanding I encourage you to purchase and read the books.  They are available on Amazon for about $15  http://www.amazon.com/Abravanels-Body-Type-Lifetime-Nutrition/dp/0553380419/ref=sr_1_3?ie=UTF8&s=books&qid=1275774775&sr=8-

http://www.amazon.com/It-Starts-Food-Discover-Unexpected/dp/1936608898/ref=sr_1_1?ie=UTF8&qid=1401380517&sr=8-1&keywords=it+starts+with+food

Other good books on the subject include

The Metabolic Typing Diet: Customize Your Diet to Your Own Unique Body Chemistry

by William L. Wolcott

Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type

by Geralyn Coopersmith

The Body Shape Solution to Weight Loss and Wellness: The Apples & Pears Approach to Losing Weight, Living Longer, and Feeling Healthier by Carol Svec

Escape Your Shape: How to Work Out Smarter, Not Harder

by Edward Jackowski

And web sites that are free and helpful.

http://www.bodytypes.com/Body_Type_System/Home.html

http://whole30.com/

http://nomnompaleo.com/

Which description best fits your body.

1. If you are less than 20lbs above or below your healthy weight and strength.

1. Your upper body is smaller than your lower body which is strong and shapely.
2. Your body is strong and substantial with weight centered above the waist.
3. Your body is evenly balanced with fine limbs and moves quickly and gracefully.
4. Your body is relaxed, smooth, soft and youthful with a slightly larger head.

2. If you are more than 20 to 50 lbs above your healthy weight and strength

1. Your outer thighs and rear are substantially larger than the rest of your body.
2. Your body is stout with weight resting in your belly, upper back and chest.
3. Your body is curvy with a waist and spare tire but slim hands, feet and face
4. Your body is pudgy all over with a child like head and face.

3. If you are more than 50 lbs above your healthy weight and strength

1. Your body is disproportionately heavier and spreads out below your waist.
2. Your belly, chest and upper back are very prominent with some rear weight.
3. Your body has a waist but is heavy above and below with less in hands and feet.
4. Your body is heavy all over without much definition.

4. Looking at yourself from the front which best describes your body?

1. Petite upper body with stronger curvier lower body.
2. Sturdy and square with full figure but little curve in the waist.
3. Long limbed with pronounced waist and shapely above and below the waist.
4. Childlike with larger head and less definition.

5. Looking at yourself from the side which best describes your body?

1. Back is slightly swayed with curvaceous rear.
2. Back straight with small or flat rear compared to your breasts and belly.
3. Lower back straight with longer neck slightly forward and round rear.
4. Rounded shoulders with larger head forward and small childlike rear

6. Looking at yourself from the back which best describes your body?

1. Smaller upper body with low waist and more width in the hips and upper thighs.
2. Square stronger upper body with less curvy waist.
3. Hour glass shaped with high upper hips.
4. Childlike shape with undefined hips and waist.

7. Your head is?

1. Small for your body size
2. Square or round.
3. Longer with finer features.
4. Large for your body size.

8. Your fingers are?

1. Shorter than your palms with blunt tips.
2. Short and strong.
3. Long and fine.
4. Small, delicate and tapered.

9. Your chest and breasts are?

1. small compared to the rest of your body
2. Large
3. Small chest, medium to large breasts.
4. Medium chest, small breasts.

10. Looking at yourself from the back, where is most of your extra weight?

1. Below your waist, lower hips, outer thighs.
2. High on your body: across the shoulders and back.
3. In the middle of your body: spare tire, wide hips, heavy upper thighs.
4. All over, no single location.

11. Looking at yourself from the side, where are most of your extra pounds?

1. Below the waist and a prominent shelf like rear end.
2. In the front, with a prominent stomach and chest.
3. Both front and back with a distinct waist.
4. In a rounded stomach and rear end with no distinct waist.

12. If you have cellulite (cottage cheese fat).  Where is it mainly located?

1. On your rear and saddlebags.
2. On your stomach, back or upper arms.
3. On your thighs.
4. On your knees.

Part Two: Food Cravings, Health and Personality

13. Which foods do you crave the most?

1. Rich and spicy foods: ice cream, coconut curry soup, Swedish meatballs.
2. Greasy, salty foods and alcohol: potato chips, hot dogs and beef.
3. Carbohydrates and sweets: pasta, breads, cereals, candy, cakes.
4. Dairy and sugar: cheesecake, Tiramisu, frappacino/milkshake.

14. How much coffee tea or affricated drinks do you have each day?

1. One or two in the morning.
2. Three to five cups can sleep after a cup coffee.
3. Three to 5 cups, after 4 p.m. will keep you up late.
4. None, One or two.

15. When you do you get hungry?

1. In the evening and later, but enjoys late morning snack
2. Can go all day on one substantial meal.
3. Needs breakfast and recharging at 10 a.m., 2 p.m. and 4 p.m..
4. Can eat any time anywhere, especially good rich food.

16. Which is your most typical small health problem?

1. UTI’s, weak upper body.
2. Constipation and muscle and joint stiffness and aches.
3. Fatigue/colds
4. sinus congestion

17. Do you have any of these larger health problems?

1. PCOS, PMS, Endometriosis
2. High blood pressure, hardening of the arteries, high cholesterol.
3. IBS, colitis, chronic digestive complaints.
4. Chronic allergies, skin problems, psoriasis.

18. Your ideal job would entail.

1. Working with others to help support your family, friends and community
2. Teaching and guiding others in an organized business setting.
3. Creating something out in the world you feel passionate about.
4. Quietly inventing in a serene well-designed office.

19. Which of these jobs would you choose?

1. Support type (mother, midwife, nurse, forester, pediatrician)
2. Leader type (executive, manager, surgeon, singer, professional athlete)
3. Creative type (entrepreneur, artist, diplomat, travel writer)
4. Technical type (accountant, computer programmer, engineer)

20. Which best describes your disposition?

1. Nurturing and dependable.
2. Courageous and practical.
3. Lively and flexible.
4. Intellectual and idealistic.

21. When you’re up, you’re

1. Compassionate and kind.
2. Friendly and outgoing.
3. Sparkly and funny.
4. Happy and full of wonder.

22. When you’re down, you are

1. Controlling.
2. Angry.
3. Irritable and depressed.
4. Obsessive and withdrawn.

23. What best describes your temper?

1. Slow to anger, but once angry needs to talk it out.
2. Slow to anger, but once angry can be rageful, better after cooling off and talking.
3. Impatient, inclined to depression when thwarted, better with rest.

4. Angry after a situation, difficulty communicating feelings, better with thinking.

Now add up your points for each letter.

1.____________2.___________3.__________4.___________

If your highest number of answers is 1, you’re an Ovary (nurturer) type.

If your highest number of answers is 2, you’re an Adrenal (warrior) type.

If your highest number of answers is 3, you’re a Thyroid(communicator) type.

If your highest number of answers is 4, you’re a Pituitary (visionary) type.

If you have a tie or numbers are close.

Some people are combination of body types.  However there is usually a dominant and secondary type.  Go back over the questions and determine which your dominant type is. Then consult both your dominant and secondary types recommendations on diet and exercise.

Body types:

1. Ovary (nurturer)

Foods to avoid:

CRIBS (Creamy, Red meat, Ice cream, Butter, Spicy)

Foods to eat: fresh vegetables, fish, eggs, poultry, fresh fruit, vegetable oils ( olive, avocado, coconut oil) grass fed clarified butter.  Minimal legumes and whole grains.

What your plate will look like: a piece of meat the size of the palm of your hand (or how ever many eggs you can hold in your hand) and the rest of the plate filled with vegetables with 1 TBSP of oil and 1 serving of fruit.

When to eat: very light breakfast ( ½-1/4 of lunch size) , late lunch (see above), substantial dinner ( can be double of lunch).

Avoid late morning and late night snacking.

Herbal support tea: red clover tea.  1 teaspoon dried red clover tops steeped for five to 10 minutes in hot water for every cup of tea you want. Red clover is excellent for supporting normal ovary function and curbing your appetite. Other supplements and Chinese herbal formulas are also available at the clinic for more effective and individualized health care.

Acupuncture and Ear Seeds have been clinically proven to moderate apatite, stimulate and balance the nervous system, hormone and pain response.  The ear seeds (non-puncturing) are taped to the ears and can be retained for up to 5 days for better effectiveness between treatments.

Exercise: dance, walking, yoga, Pilates, upper body strengthening.  Avoid running, impact related aerobic activity and heavy lower body strength training this will disrupt and inflame your already sensitive reproductive organs. Always start an involved exercise program with a PT or qualified instructor for safety and best results.

2. Adrenal (Warrior)

Foods to avoid:

FARS:

Fats, Alcohol, Red meat and Salt.

Foods to eat: a primarily vegetarian diet with lots of fiber can be great for you.  It will greatly improve your cardiovascular health, your flexibility and extend your life span.  Fresh vegetables, fruits, fish, eggs, poultry, vegetable oils ( olive, avocado, coconut oil) grass fed clarified butter.  Minimal legumes and whole grains

What your plate will look like: a piece of meat the size of the palm of your hand (or how ever many eggs you can hold in your hand) and the rest of the plate filled with vegetables with 1-2 TBSP of oil and 1-2 servings of fruit.

When to eat: high-fiber (fruit) breakfast, wait four hours, moderate lunch, wait six hours, moderate dinner. Or just a large breakfast and lunch.

Avoid late afternoon snacking especially happy hour drink and food this will stimulate your appetite all night.

Herbal support tea: parsley tea.  1 teaspoon dried parsley steeped for five minutes in hot water for every cup of tea you want. Parsley tea will curb your appetite for savory foods, purify your adrenal glands and is mildly diuretic to help with cardiovascular health. Other supplements and Chinese herbal formulas are also available at the clinic for more effective and individualized health care needs.

Acupuncture and Ear Seeds have been clinically proven to moderate apatite, stimulate and balance the nervous system, hormone and pain response.  The ear seeds (non-puncturing) are taped to the ears and can be retained for up to 5 days for better effectiveness between treatments.

Exercise: HIIT (high intensity Interval training), extended duration aerobic activity, running, hiking, biking, one hour aerobic classes, cross-country skiing, swimming, triathlons. Pilates and yoga for flexibility, but avoid heavy strength training without intense aerobic activity as this will bulk you up and make you stiff.  Always start an involved exercise program with a PT or qualified instructor for safety and best results.

3. Thyroid (Communicator)

Foods to avoid:

CCS:  Carbohydrates, Caffeine and Sugar.

Foods to eat:

MVP: Monounsaturated fats, Vegetables, Protein: eggs, poultry, fish and shellfish, fresh vegetables, avocados, coconuts, nuts. Moderation: vegetable oils and ghee, red meat and organ meats. Minimal or no legumes, whole grains and fruits.

What your plate will look like: a piece of meat the size of the palm of your hand (or how ever many eggs you can hold in your hand) and the rest of the plate filled with vegetables with 1 TBSP of oil and 0-1 serving of fruit a day.

When to eat: three meals a day with a protein at each meal and two protein snacks (nuts, jerky and vegetables).

Avoid carbohydrates and caffeine especially at 10 a.m., 2 p.m. and 4 p.m.

Herbal support tea: raspberry leaf tea. 1 teaspoon dried raspberry leafs steeped for five minutes in hot water for every cup of tea you want.  Do not add any sweeteners. Raspberry leaf tea eliminates sugar and carbohydrate cravings and sooths and strengthens your metabolism. Other supplements and Chinese herbal formulas are also available at the clinic for more effective and individualized health care needs.

Acupuncture and Ear Seeds have been clinically proven to moderate apatite, stimulate and balance the nervous system, hormone and pain response.  The ear seeds (non-puncturing) are taped to the ears and can be retained for up to 5 days for better effectiveness between treatments.

Exercise: HIIT (high intensity Interval training) for short durations, moderate aerobic activity and plenty of strength training.  Pilates, weightlifting and yoga are excellent.  Always start an involved exercise program with a PT or qualified instructor for safety and best results.

4. Pituitary (visionary)

Foods to avoid:

FAD: Flour, All Sweets and Dairy

Foods to eat:  eggs and poultry, beef, lamb, pork and organ meats, fish and shellfish, fresh vegetables.  Moderation: fresh fruits, vegetable oils. Minimal to no legumes and whole grains.

What your plate will look like: a piece of meat the size of the palm of your hand (or how ever many eggs you can hold in your hand) and the rest of the plate filled with vegetables with 1 TBSP of oil and 1 serving of fruit .

When to eat: substantial breakfast ( 1½  the amount above. Moderate lunch.  Light dinner (½ of above) to avoid indigestion and disturb sleep.

Avoid ice cream, yogurt, cheese or sweets or carbohydrates in the late afternoon these will stimulate your apatite and can keep you up all night , but not in good way .

Herbal support tea: fenugreek seed tea. Add 1 teaspoon of ground fenugreek seed to 2 cups of boiling water and boil for five minutes, let steep, strain and drink. You may add as much lemon as you wish but no other sweeteners.  Fenugreek tea will stop your cravings for ice cream and other dairy foods and stabilize your blood sugar levels. Other supplements and Chinese herbal formulas are also available at the clinic for more effective and individualized health care needs.

Acupuncture and Ear Seeds have been clinically proven to moderate apatite, stimulate and balance the nervous system, hormone and pain response.  The ear seeds (non-puncturing) are taped to the ears and can be retained for up to 5 days for better effectiveness between treatments.

Exercise:  complex aerobic activities: kayaking, martial arts, Cross Fit, polo, basketball, soccer, swimming sports, Tai chi. avoid long term aerobic activities that you’ll zone out in like road biking and running. Always start an involved exercise program with a PT or qualified instructor for safety and best results.

Determining your body type for weight loss and optimal health

Questions: for men

Body typing is based on which glandular system is dominant in your body from birth. There are four main body types: ovary (in women only), adrenal, thyroid and pituitary.  Each body type metabolizes and stores fat in different primary locations in the body.  Each body type responds to certain foods and physical and emotional stimulation. By determining your body type you can then avoid certain foods and activities that contribute to fat gain and physical and emotional imbalance.

The questionnaire below and information pertaining to the different body types is based on Dr. Elliot Abravanel’s book: body type diet and a lifetime nutrition plan.  For more a comprehensive understanding I encourage you to purchase and read his book.  It is available on Amazon for about $15.  http://www.amazon.com/Abravanels-Body-Type-Lifetime-Nutrition/dp/0553380419/ref=sr_1_3?ie=UTF8&s=books&qid=1275774775&sr=8-3

Which description best fits your body.

1. If you are less than 20lbs above or below your healthy weight and strength.

1. Your body is strong and substantial with weight centered above the waist.
2. Your body is evenly balanced with long bones and moves with speed and agility.
3. Your body is relaxed and boyish with a slightly larger head.

2. If you are more than 20 to 50 lbs above your healthy weight and strength

1. Your body is stout with weight resting in your belly, upper back and chest.
2. Your body is saggy out of shape with a spare tire but slim hands, feet and face
3. Your body is pudgy all over with a child like head and face.

3. If you are more than 50 lbs above your healthy weight and strength

1. Your gut is very prominent with a broad chest and back.
2. Your body is shaped like a pear with a pot belly/spare tire with less in hands and feet.
3. Your body is heavy all over without much definition.

4. Looking at yourself from the front which best describes your body?

1. Sturdy and square and strong looking.
2. Fine bones and features with longer limbs than torso.
3. Boyish with larger head and less definition.

5. Looking at yourself from the side which best describes your body?

1. Back is slightly swayed with round rear.
2. Lower back straight with neck slightly forward and round or flat rear.
3. Rounded shoulders with larger head forward and small childlike rear.

6. Looking at yourself from the back which best describes your body?

1. Square stronger upper body with not much waist.
2. Long and even or slightly broader shoulders than hips.
3. Childlike shape with narrow undefined hips and shoulders.

7. Your head is?

1. Square or round.
2. Longer with finer features.
3. Large for your body size.

8. Your fingers are?

1. Short and strong.
2. Long and fine.
3. Small, delicate and tapered.

9. Looking at yourself from the back, where is most of your extra weight?

1. High on your body: across the shoulders and back.
2. In the middle of your body: spare tire.
3. All over, no single location.

10. Your skin is?
11. Oily, slightly coarse, rudy
12. Smooth, even colored.
13. Dry, delicate and prone to psoriasis and dermatitis.
14. Looking at yourself from the side, where are most of your extra pounds?

1. In the front, with a prominent stomach.
2. Both front and back in a spare tire.
3. In a rounded, childlike stomach and rounded rear end.

Part Two: Food Cravings, Health and Personality

12. Which foods do you crave the most?
13. Greasy, salty foods and alcohol: potato chips, hot dogs and beer
14. Carbohydrates and sweets: pasta, breads, cereals, candy, cakes
15. Dairy and sugar: cheesecake, frappacino/milkshake, ice cream

13. How much coffee tea or caffeinated drinks do you have each day?

1. Three to five cups, can sleep after a cup coffee.
2. Three to 5 cups, after 4 p.m. will keep you up late.
3. None, One or two.

14. If you exercise, why do you do it
15. Because I’m supposed to.
16. So I can eat more later.
17. to get an exercise “high.”

15. When you do you get hungry?

1. Can go all day on one substantial meal.
2. Needs breakfast and recharging at 10 a.m., 2 p.m. and 4 p.m..
3. Can eat any time anywhere, especially good rich food.

16. Which is your most typical small health problem?

1. Constipation and muscle and joint stiffness and aches.
2. Fatigue/colds
3. sinus congestion

17. Do you have any of these larger health problems?

1. High blood pressure, hardening of the arteries, high cholesterol.
2. IBS, colitis, chronic digestive complaints.
3. Chronic allergies, skin problems, psoriasis.

18. Your ideal job would entail.

1. Teaching and guiding others in an organized business or team setting.
2. Creating something out in the world you feel passionate about.
3. Quietly inventing in a calm well-designed office.

19. Which of these jobs would you choose?

1. Leader type (executive, manager, surgeon, professional athlete)
2. Creative type (entrepreneur, artist, diplomat, travel writer)
3. Technical type (accountant, computer programmer, engineer)

20. Which best describes your disposition?

1. Courageous and practical.
2. Lively and flexible.
3. Intellectual, detached and idealistic.

21. When you’re up, you’re

1. Friendly and outgoing.
2. Energized and funny.
3. Happy and full of wonder.

22. When you’re down, you are

1. Angry.
2. Irritable and depressed.
3. Obsessive and withdrawn.

23. What best describes your temper?

1. Slow to anger, but once angry can be rageful, better after cooling off and talking.
2. Impatient, inclined to depression when thwarted, better with rest.
3.  Angry after a situation, difficulty communicating feelings, better with thinking.

Now add up your points for each letter.

1.____________2.___________3.__________

If your highest number of answers is 1, you’re an Adrenal (warrior) type.

If your highest number of answers is 2, you’re a Thyroid(communicator) type.

If your highest number of answers is 3, you’re a Pituitary (visionary) type.

If you have a tie or numbers are close.

Some people are combination of body types.  However there is usually a dominant and secondary type.  Go back over the questions and determine which your dominant type is. Then consult both your dominant and secondary types recommendations on diet and exercise.

Body types:

1. Adrenal (Warrior)

Foods to avoid:FARS:Fats, Alcohol, Red meat and Salt.

Foods to eat: a primarily vegetarian diet with lots of fiber can be great for you.  It will greatly improve your cardiovascular health, your flexibility and extend your life span.  Fresh vegetables, fruits, fish, eggs, poultry, vegetable oils ( olive, avocado, coconut oil) grass fed clarified butter.  Minimal legumes and whole grains

What your plate will look like: a piece of meat the size of the palm of your hand (or how ever many eggs you can hold in your hand) and the rest of the plate filled with vegetables with 1-2 TBSP of oil and 1-2 servings of fruit.

When to eat: high-fiber (fruit) breakfast, wait four hours, moderate lunch, wait six hours, moderate dinner. Or just a large breakfast and lunch.

Avoid late afternoon snacking especially happy hour drink and food this will stimulate your appetite all night.

Herbal support tea: parsley tea.  1 teaspoon dried parsley steeped for five minutes in hot water for every cup of tea you want. Parsley tea will curb your appetite for savory foods, purify your adrenal glands and is mildly diuretic to help with cardiovascular health. Other supplements and Chinese herbal formulas are also available at the clinic for more effective and individualized health care needs.

Acupuncture and Ear Seeds have been clinically proven to moderate apatite, stimulate and balance the nervous system, hormone and pain response.  The ear seeds (non-puncturing) are taped to the ears and can be retained for up to 5 days for better effectiveness between treatments.

Exercise: HIIT (high intensity Interval training), extended duration aerobic activity, running, hiking, biking, one hour aerobic classes, cross-country skiing, swimming, triathlons. Pilates and yoga for flexibility, but avoid heavy strength training without intense aerobic activity as this will bulk you up and make you stiff.  Always start an involved exercise program with a PT or qualified instructor for safety and best results.

2. Thyroid (Communicator)

Foods to avoid:

CCS:  Carbohydrates, Caffeine and Sugar.

Foods to eat:

MVP: Monounsaturated fats, Vegetables, Protein: eggs, poultry, fish and shellfish, fresh vegetables, avocados, coconuts, nuts. Moderation: vegetable oils and ghee, red meat and organ meats. Minimal or no legumes, whole grains and fruits.

What your plate will look like: a piece of meat the size of the palm of your hand (or how ever many eggs you can hold in your hand) and the rest of the plate filled with vegetables with 1 TBSP of oil and 0-1 serving of fruit a day.

When to eat: three meals a day with a protein at each meal and two protein snacks (nuts, jerky and vegetables).

Avoid carbohydrates and caffeine especially at 10 a.m., 2 p.m. and 4 p.m.

Herbal support tea: raspberry leaf tea. 1 teaspoon dried raspberry leafs steeped for five minutes in hot water for every cup of tea you want.  Do not add any sweeteners. Raspberry leaf tea eliminates sugar and carbohydrate cravings and sooths and strengthens your metabolism. Other supplements and Chinese herbal formulas are also available at the clinic for more effective and individualized health care needs.

Acupuncture and Ear Seeds have been clinically proven to moderate apatite, stimulate and balance the nervous system, hormone and pain response.  The ear seeds (non-puncturing) are taped to the ears and can be retained for up to 5 days for better effectiveness between treatments.

Exercise: HIIT (high intensity Interval training) for short durations, moderate aerobic activity and plenty of strength training.  Pilates, weightlifting and yoga are excellent.  Always start an involved exercise program with a PT or qualified instructor for safety and best results.

3. Pituitary (visionary)

Foods to avoid:

FAD: Flour, All Sweets and Dairy

Foods to eat:  eggs and poultry, beef, lamb, pork and organ meats, fish and shellfish, fresh vegetables.  Moderation: fresh fruits, vegetable oils. Minimal to no legumes and whole grains.

What your plate will look like: a piece of meat the size of the palm of your hand (or how ever many eggs you can hold in your hand) and the rest of the plate filled with vegetables with 1 TBSP of oil and 1 serving of fruit .

When to eat: substantial breakfast ( 1½  the amount above. Moderate lunch.  Light dinner (½ of above) to avoid indigestion and disturb sleep.

Avoid ice cream, yogurt, cheese or sweets or carbohydrates in the late afternoon these will stimulate your apatite and can keep you up all night , but not in good way .

Herbal support tea: fenugreek seed tea. Add 1 teaspoon of ground fenugreek seed to 2 cups of boiling water and boil for five minutes, let steep, strain and drink. You may add as much lemon as you wish but no other sweeteners.  Fenugreek tea will stop your cravings for ice cream and other dairy foods and stabilize your blood sugar levels. Other supplements and Chinese herbal formulas are also available at the clinic for more effective and individualized health care needs.

Acupuncture and Ear Seeds have been clinically proven to moderate apatite, stimulate and balance the nervous system, hormone and pain response.  The ear seeds (non-puncturing) are taped to the ears and can be retained for up to 5 days for better effectiveness between treatments.

Exercise:  complex aerobic activities: kayaking, martial arts, Cross Fit, polo, basketball, soccer, swimming sports, Tai chi. avoid long term aerobic activities that you’ll zone out in like road biking and running. Always start an involved exercise program with a PT or qualified instructor for safety and best results.