The Aerobics Program for Total Well Being 1982 320 pg, by Kenneth Cooper MD This is the most comprehensive of his fitness books and since I summarized 2025 book Grow Healthier as you Grow Older, I will only note the details not in the 2025 book. Chap. 3 Healthy diet. He suggested a 50-20-30 balance of food types; 50% carbs, 20% Protein, 30% fats. MY note: RFK now favors increased protein and reduced carbs. For weight control and best digestion Cooper C favors the 25-50-25 meal time loading: 25% breakfast, 50% lunch and 25% supper, but 25- 30-50 is OK, if you weight is fine. Reducing fats is ok, if you have high LDL he give detailed meals plans for men 2200 calories and women 1500 calories on pgs 43-64 . Soft or tub margarine is better that stick margarine to get less saturated fats. One’s ideal weight using the Mahoney formula for men is: height in inches, times 4 and subtract 128; For women height in inches times 3.5 and subtract 108. Men may have 15-19 % body fat and women 18-22%. If you exercise a lot, you may need more calories. Chap. 4 Cholesterol views HDLs are viewed to protect and lubricate the arteries while LDLs can form deposits than can clog the arteries. In men HDLs should be above 45 and women above 55. The ratio of total cholesterol to HDL is also important. For men less than 5.0 and better at less than 4.5 and for women less than 4.0 and better at less than 3.5. Another way of putting it is for men. HDLs over 20%+ of total and for women over 25%+. Fitness and exercise promotes lower cholesterol. Our total cholesterol land LDL increases with age naturally. He give tables on this on pg 87-89. Saturated fats and high cholesterol come from animal fat. Hydrogenated oils contain saturated fat. Soft or tub margarine’s are better that stick one that have saturated fat. Chap. 5 supplements. He likes vitamins A, C and E, as they have healing properties. Iron is good for women and those with anemia. Iron sulfate is not easily digested. Some Magnesium and zinc is good. In the 2025 book he adds Vitamin D. Fiber is good to lessen constipation and found in bran cereals and beans. Magnesium is found in seeds, nuts and green vegies. Copper and Zinc need to be taken in the proper ratio. Chap. 6,7 Into to exercises Aerobic exercise is the key to to improved cardiovascular health and overall health. Weight training does not do this.. Have a thorough medical exam before starting an exercise program. Determine your traget maximum Heart rate. Formula= 205-1/2 your age, for men; for women use 220- age. P. 125 Then take 80% of that max. number; that is you prolonged workout goal. Then chose your type of preferred exercise. He gives many different types of aerobic exercises and charts for them. If you don’t have a Heart rate monitor, pause the exercise and take your pulse( this may take you 20-30 sec.) Then add 10 % to that # to estimate your prior exercise pulse. How long to exercise?, it varies with the type of exercise, but often 20–30 min. day/4 times a wk. Chap. 8 the Exercise plan, charts, test. The 12 min. tests. He gives tests for running, walking, swimming, and cycling and charts by age group and fitness level. First you must build up a little, especially if you are in poor shape, before doing test.Then you see, for example in walking, how far you go in 12 min. at your target heart rate. His chart shows for over age 60 and a person in fair condition you may be able to walk 1 mile. This becomes your baseline exercise you may be able to improve on in time. Then he gives charts for about 15 different types of exercises for different ages with points per day and week. The goal is to get about 30 points /wk. pgs 143-172. Then he also gives equations for this, pg 172-182. The appendix has more charts on exercise points and on food Calories. In summary, he sites many benefits of aerobic exercise: Better health, fewer physical complaints, less disease, longer longevity, more energy, better sleep, better quality of life. If you email me I can respond on questions or a few chart details. [email protected]