Welcome to Dr. Haines' home page.

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Course Information

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Contact Information

 Phone: (517) 264-3943

 e-mail: fhaines@adrian.edu

 Postal: Department of Earth Science, Adrian College, 110 S. Madison, Adrian MI 49221

Academic Interests

Most of my research involves correlation of Mississippian sedimentary cycles.

Biographical Information

Bachelor of Science, 1960, Ohio University

Master of Science, 1965, Ohio University

Doctor of Philosophy, 1977, University of Missouri - Rolla

Oil Exploration Geologist, 1965 - 1968, Humble Oil and Refining

Professor of Earth Science, Adrian College

Personal Interests

My personal interests include canoe racing, Track & Field coaching and collecting Indian relics.

FOREVER YOUNG

"Sometimes by accident, sometimes by design, a lifetime of training has taught me that mental and physical well being can be prolonged into the 80's.

                                                                   - Forest Haines

  

I.       ATTITUDE IS EVERYTHING!

Tantric Buddhists believe that we cruise through the universe acquiring knowledge. We then attain harmony through mastery of motion by repetition. Train the body - train the mind. Then you will be happy, smile a lot, be energetic and cruise through life's problems.

II.      TRAINING PRINCIPLES

A. Strength - Strength is best gained by high resistance for 1-3 reps, long rest. As you age and white tissue gets brittle, use more static and isometric loading. Vary loading systems frequently or you will stagnate! Use multiple muscle exercises such as clean, 1/2 squat, bench, behind neck press and lat. Example: Clean 2 series of 3-4 sets of 1-3 reps, 2 days a week.

B. Strength Endurance - is acquired by all-out repeats of 10s to 1 minute duration with rests of 30s to 1 minute, repeat until helpless. Great for shaping the body and athletic conditioning. Increase number during program. 1-2 days a week. Vary workouts. Workouts: Sprints, cross-country skiing, hill sprints, dancing fast.

C. Endurance is acquired by aerobic activity such as walking, jogging, running, cross-country skiing, biking, canoeing, swimming for 10 minutes to 1 hour for 1-2 days a week. Push pace but not to the point you gasp for air. Vary workouts and increase distance.

D. Muscle bulk is best gained by low to medium resistance in 3-5 sets of 8 to 15 reps with a 1-minute rest. Work for the burn. This is an injury free way to rebuild muscles atrophied by age and lack of use. It is a good way to start training because body shape changes quickly.  

  

III.     BODY MAINTINANCE

A. Shoulders

Behind neck press.

Heavy punching or karate bag, use 4-8 punch combinations.

B. Chest

Bench Press & Lateral Fly.

Cross-Country Ski with double pole pull.

Canoeing sprints.

C. Lats

Lat Pull

High bar swings

D. Abdominals

The "Chubby Checker Twist". Start 2 minutes and build up.

Abdominal wheel.

E. Back

Canoeing

Cleans

Deadlifts from 6" box

F. Legs

Sprint accelerations 40-100y        Start with 2; work up to 10

Sprints 40y

Hill sprints 40-60y  

Stride repeats 100-200y, start with 1; work up to 5

                             (Best for shaping the legs and body)

 

V. THOUGHTS ON EATING Use dieting to attain a realistic body weight and shape the body with exercise. Start a diet with a 1 or 2 day fast to shrink the stomach and lessen hunger pains. Eat 2 meals a day to lose weight. Never eat until you feel full. Weigh daily and record. Skip meals until you recover on a slip. Work out just before mealtime. Cut back on potatoes, bread and cake. Avoid diet food and drink so your stomach will shrink. No snacks. Drink water, no sweetened drinks or beer. Eat for fuel, not pleasure. Use front and side photos for inspiration on weight and posture.

 

Exercise and dieting are personal, not a topic of conversation!

Never criticize others for their appearance or eating habits.

Never offer advice unless solicited.

  

Forest Haines

Geology Professor, Adrian College - 35 years

Track coach - 20 years

Assistant Basketball coach - 12 years

U.S. Canoe Association

Masters	Champion 1983
	2nd Place 1984
	3rd Place 1985
Senior	C-2 Sprint Champion 1996
Veteran	Champion 2000

Au Sable Marathon Amateur Winner 1978-82 (and record setter)