All of Bernie Falk’s exercises are moderate in their use of force. There are no heavy weights, no prolonged pressures. Strength is achieved through greater repetition rather than greater force. When an exercise treats a specific weakness, say a weak knee or arm, the weakened area is exercised in a regular, moderate, and repetitious way. But that does not mean one does not get a good workout. Five Low Walks may be easy for anyone who can walk unaided; one hundred, however, can be vigorous even for a long-distance runner.

Falk’s exercises also avoid patterns with irregular forces, unusual angles, odd twists, or irregular timing. Shoveling snow, raking leaves, pulling hard with one hand, are examples of difficult patterns. The movement required goes askew to natural body lines. Not that these movements are necessarily bad; we should welcome all movement and try to make it beneficial. The point is just that most ordinary activities are not at all the same as beneficial exercises.

There is a strong preference for exercise of the stretch-release type. In the Dumbbell Situps, for instance, each muscle used in the exercise has a rest at some point–the arms are relaxed when the weights are down, the back and neck are relaxed when the body is up and forward, and so on. In general, other than stretching, he avoids exercises that hold the body in a fixed position.

Selection of Exercises:

Disclaimer:

I am not a qualified physician. As with all exercise programs, when using these routines and examples shown, you need to use common sense. To reduce and avoid injury, you may want to check with your doctor before beginning any fitness program. By performing these exercises, you are performing them at your own risk. Theoryofexercise.com will not be responsible or liable for any injury or harm you sustain as a result of this information shared on this website.