An exercise that involves starting and stopping repeatedly.
The reason is because they were not able to become ‘independent’!

When you know the right exercise for your body and can plan it yourself
You can stay healthy for life by exercising regularly.

What does it mean to be "good" at exercise? Lifting heavy weights? Mastering difficult poses? The author, a trainer, defines it as "exercising in a way that suits me."
It's about understanding the weak points and physical limitations of my body, exercising accordingly, and strengthening the necessary areas.

As long as we live, injuries and pain are unavoidable.
This is why you need to exercise consistently and safely.
That's why 'exercise independence' is necessary.
You need to know what your body's characteristics are, how your muscles and bones are connected, and what exercises are right for the body problem you want to solve, so you can design them.

The author suggests ways to create a program that suits you by recognizing your body's characteristics and limitations, understanding the basic principles of anatomy and movement, and the components of physical fitness to achieve exercise independence.
In the process, you will also learn how to manage stress, eat healthily, and take care of your body.

The process of learning to exercise is important.
However, the goal of learning should be to have knowledge about the body and movement and to exercise on one's own.
Let's start 'exercise independence' by designing and executing our own exercise routines with the goal of lifelong health.

In this book, I introduce the concept of 'exercise literacy' and discuss how to develop it.
Exercise literacy, narrowly defined, refers to the extent to which an individual has knowledge and understanding of exercise and physical activity.
More broadly, it encompasses the knowledge to understand the unique characteristics of one's own body and, based on that, to design various exercise programs based on the benefits and principles of exercise, safe exercise methods, and appropriate nutrition and rest methods.
The higher the exercise literacy, the more successfully individuals will embark on the lifelong learning process of “exercise independence” to choose and maintain a healthy lifestyle for themselves.
--- From the "Prologue"

Exercise independence goes beyond simply being able to exercise on your own; it means i) accurately understanding your own body condition, ii) having sufficient knowledge of the exercises, stretches, and comprehensive exercise plan design necessary to maintain and improve your body's balance, and iii) having the skills and practical ability to perform them correctly.
By meeting these conditions, individuals can plan the optimal exercise program for themselves and effectively manage their health and fitness throughout their lives.
--- 「1.
From "Why Exercise Independence"

Our bodies, adapted to modern times, are in a state of excessive dormancy, and the connection between mind and body is severed.
It is difficult to detect body signals in the first dimension.
Even when your body signals you're full, do you still keep eating? Even when your body signals you're feeling a little cold, do you dismiss it as "no big deal"? Sometimes, you find yourself in a state of tension, unable to feel comfortable within your body.
I feel trapped in my body, and I can't remember a time when I could breathe slowly and deeply without effort.
In times like these, physical problems must be solved with the body.
--- 「2.
From “Why is exercise necessary?”

I also started out exercising for dieting, but as I got more and more into fitness, I wanted to build bigger and more defined muscles. While doing CrossFit, I wanted to build a body that could lift fast, heavy, and competitively.
I worked out with the goal of building a strong heart, which is not visible from the outside, by swimming and running.
The multi-layered desire for the body is built up and then repeatedly unlearned.
Repeatedly unlearning what you have learned is a kind of self-liberation.
--- 「3.
From “Everyone has a beginning”

Many of the sports leaders I met while working as a trainer each had their own flaws.
A yogi with a straight neck, a group exercise coach with chronic ankle and knee pain, a swimmer with shoulder discomfort, a Pilates instructor with lumbar (lower back) lesions, etc.
When these people come to class, they are embarrassed to reveal that they are exercise instructors.
--- 「4.
From “Accepting Limitations and Growing”

Ultimately, exercising well means doing it at your own pace.
There is no need to be overwhelmed by absolute performance.
If so, the first thing you need to do is understand yourself.
There are various criteria for understanding your physical characteristics other than gender or weight class. When you understand these various criteria, you can reasonably adjust the level of exercise performance you expect from yourself.
--- 「5.
General Features: Exercise Strategy for My Body

If you experience pain or discomfort during a specific movement without any lesions, postural issues, or range of motion issues, it is considered a stability issue in that joint, which is caused by a combination of factors.
The main contributing cause is muscle imbalance, which is a genetic imbalance in the length of muscles and an imbalance in the strength of muscles involved during exercise, which prevents proper movement or support of the joint.
In addition, structural deformation and damage to the ligaments that play a role in fixing the joint, as well as direct damage due to trauma, also affect the stability of the joint.
--- 「6.
Unique Features: From Posture Changes to Body Usage Patterns

Knowing the starting and ending points of a muscle allows you to think specifically about the muscle and focus more on it when exercising.
There isn't a lot of research on the effects of this phenomenon, called the mind-muscle connection, but if you're an athlete, you'll likely agree that it's a really important concept.
When the body is perceived as a specific compartment rather than a mass, the magnitude of stimulation felt in a specific muscle also changes.
--- 「8.
From “Culture Anatomy”

Every action contains an archetype.
Archetype means the original form of a copy.
When learning an exercise, it's one thing to master each movement individually, but a more efficient learning path is to build on the circular movements that form the basis of each exercise and then expand upon them.
That is, most exercises have an archetype of that exercise.
To master and refine a modified movement, it is important to first properly understand and master the original form.
--- 「9.
From "Archetype of Movement"

Because I think that all ordinary people, including myself, are athletes in life, not athletes of a specific sport.
So, rather than focusing on just one exercise, you should develop your body in various ways and embrace the various challenges of life.
I study and impart knowledge to teach accordingly.
Life's many challenges include sarcopenia, weakened joints and ligaments, reduced range of motion, and decreased energy and metabolism.
If you can't overcome or prevent these challenges, you'll have to say goodbye to energetic trips with friends, the kind words and feelings that come from tireless energy, and the evenings when you walk home with a basket full of groceries.
--- 「10.
From "Strength and Endurance"

It is close to the definition of pure aerobic exercise if it is not difficult.
If you do aerobic exercise at an intensity that leaves you breathless and unable to speak, even if the movement is classified as aerobic exercise, it may not be considered 'aerobic' exercise because you are not metabolically using oxygen.
From a metabolic perspective, exercise that uses oxygen and generates energy is low-intensity aerobic exercise.
--- 「11.
From “Cardiopulmonary Endurance”

If we don't prepare, our body's range of motion declines by approximately 10% every decade between the ages of 20 and 49, and this decline isn't necessarily linear.
It's a scary story that the range of motion could be drastically reduced at any given time.
--- 「12.
Among “Flexibility and Mobility”

The most important skill that non-athletes should have is balance.
Balance has the strongest injury prevention properties compared to other functional fitness elements.
If your balance is poor, your ankles, knees, and hip joints will appear unstable, making you vulnerable to lower extremity injuries.
Especially for older adults, falls due to loss of balance can result in serious injuries.
--- 「13.
From “Body Composition and Functional Physical Fitness”

I also try to train with strength training by adjusting the ratio between muscular endurance, muscular strength, muscular hypertrophy, and power to suit my goals.
Cardio - I mainly run - is a mix of easy long runs and hard, fast speed work.
Also, if I feel like there is an element of exercise that I am lacking, I try to improve that aspect.
For example, even if you decide to do strength training 3-4 times a week, if you feel that your body is already strong enough that week and you feel that your balance elements are lagging behind, increase the proportion of exercises that include balance elements.
--- 「14.
From “Designing an Exercise Program”

The cross-stressor adaptation hypothesis states that repeatedly stressing and physiologically challenging the body through exercise causes the body to adapt to a generalized stress response, which subsequently reduces sensitivity to both homologous stress (exercise) and heterologous stress (non-exercise).
If you have adapted to the stress that comes with exercise, you will be able to better tolerate mental stress.
--- 「15.
From “Body and mind are connected”

While they market themselves as "zero" and "low-sugar" beverages, with a health-conscious aesthetic, are the sweeteners they contain truly free of harmful controversies? While some are simply labeled as "emulsifier," if the type of emulsifier is specifically labeled as an additive, it's possible to miss the emulsifier's presence.
It's unfortunate that landmines are everywhere, leaving consumers with no choice but to buy them. However, if you see an additive with an unfamiliar name listed, you should search for it online and determine for yourself whether it is harmful.
Don't be fooled by marketing and develop the habit of reading ingredient lists.
--- 「16.
Among the factors affecting health

Exercise is like brushing your teeth, not like traveling or intense love.
If you don't do it every day, you'll have health problems.
Sometimes when I'm tired it's really annoying, but most of the time I don't even think about whether I should do it or not, I just do it because it's a habit or an obligation.
And I always feel refreshed after doing it.
But that act doesn't eat away at my life.

--- From "Epilogue"