activities. But in such a situation as Control Units, it's important to maintain control over our own selves as much as possible. Developing discipline is one thing, keeping it is another!

Anane Baye Cemara
Indiana

The Prison-Cell Workout

I'm an inmate a the Pelican Bay State Prison in Crescent City, California. Pelican Bay is considered the toughest, most secure prison in the United States. Prisoners in the Security Housing Unit here are so isolated from the outside world that we sometimes go years without seeing fresh earth, plant life or unfiltered sunlight. Confined to our cells for most of the time, we're allowed to exercise alone in a 10-by-20-foot "dog run" for 1-1/2 hours per day. We have no weights, no chin-up bars, no basketball courts - only a concrete floor and walls.

We do all the usual exercises to keep in shape - push-ups, handstand push-ups, abdominal work - but by far the most popular exercise at Pelican Bay is the burpee routine. It works your chest, arms, front deltoids, thighs and abs while giving you a grueling cardiovascular workout.

There are all kinds of ways to do this exercise, but I'll describe the basic six-count burpee. To start, stand straight with your hands at your sides, your toes pointing forward and your feet three to six inches apart. Now:

1. Squat down and place both hands on the floor.
2. Kick both feet out behind you, so you're in a push-up position.
3. Go down until your chest touches the floor.
4. Push back up.
5. Pull both feet back under your body.
6. Return to the standing position, using only your legs.

Start with a "20 down" routine. Do a set of 20 reps, rest 30 seconds, then do a set of 19, rest, then a set of 18 and so on until you work you way down to zero. You'll do a total of 210 burpees, which means 210 push-ups and 210 squat-thrusts combined. If you do a 30-down, you'll be doing 465 burpees; tack on a set of 35 at the beginning and you'll give yourself an even 500.

Once you've mastered that routine, you're ready for a real test of will: the straight-set routine. Try for 150 to 200 to start, then add 10 reps every week. (The "burpee monsters" at Pelican Bay do straight sets of 1,000 reps, at a pace of 100 every six minutes.) For an even better workout, follow your straight set with two sets of wide grip push-ups, followed by two-sets of close-grip push-ups, followed by a five minute ab routine.

Burpees are a good exercise choice any time you're in an enclosed area for an extended period of time a hotel room, your office. And if you're ever sent to a maximum-security prison - at least you'll know how to keep in shape.

Michael Shepherd
from Men's Fitness

T'ai Chi Ch'uan

This article is to let you know the benefits you can receive from the regular practice of T'ai Chi Ch'uan. T'ai Chi is a form of martial art that emphasizes achieving balance within yourself through slow movements and deep breathing. It originated in China and is referred to at times as "moving meditation." If you practice it regularly you will notice an increase in energy to face the day, you will be calmer, able to handle situations that would usually end in conflicts or arguments. T'ai Chi can be used for self defense and is designed to deal with an opponent in the least violent way.

The health benefits of T'ai Chi have been proven in tests conducted by medical experts. It has reduced blood pressure, aided people with asthma and heart trouble. It can be practiced by young, old, weak and strong.