E-Publications by Gary Moller and some other people

All of these e-publications are free for you to download and to pass on to friends and acquaintances. Please give due acknowledgment of their source. I am regularly adding to this list of publications and updating what is written, so please check back with this page now and then and refresh your copy.



Accreditation of Health Professionals who Prescribe Exercise as Therapy
This paper explores the need, or otherwise, for accreditation of health professionals who prescribe exercise as therapy and suggests how to go forward.

Anaemia, Pharmaceuticals and Seniors
Anaemia should be considered a critical health concern for everyone over the age of 50. This is especially so for those who are taking prescription drugs, because many of the best selling drugs on the market today have a side effect that you'll never see mentioned on the label: the impairment of essential vitamin and nutrient absorption.

Antioxidants and Respiratory Infections in Physically Stressed People
This paper is by leading researcher and antioxidant authourity Dr Harri Hemila of University of Helsinki, Finland. In this paper, he presents the evidence for antioxidant supplementation physically stressed people such as marathon runners.

Aqua jogging for health, fitness, rehabilitation and athletic cross-training
Aqua jogging is one exercise strategy for preserving your knees and other weight bearing joints like in the low back, ankles and hips. It is ideal for recovery after illness, injury or surgery and for managing many chronic ailments.

Arthur Lydiard's Training System
Lydiard began training according to the methods of the time, but this only confused him further. At the club library he found a book by F. Wesbter called "The Science of Athletics." But Lydiard soon decided that the schedules offered by Webster were being too easy on him, so he began experimenting to find out how fit he could get. Lydiard was not a particularly fast runner in his day, nor had he any formal education in his coaching or physiology. He had never been to college.

Blood Pressure Monitor Guidelines
Blood pressure and heart rate (pulse) are the two key indicators of the health of your cardiovascular system (Heart, lungs, blood vessels and circulation). As we get older, blood pressure tends to rise, if we do not take care. Stress, smoking, lack of exercise, overweight and a poor diet will pump the blood pressure to dangerous levels as the years pass. As many as ½ the population over 55yrs old may have significantly raised blood pressure. Blood pressure is the best indicator of cardiovascular and general health.

Blood Pressure: Weekly Log
Use this log in conjunction with the blood pressure monitor guidelines to track your blood pressure and to monitor any interventions.

Cardiovascular disease: assessing history, signs and symptoms, assessing fitness and prescribing exercise
Deaths during gym-based exercise programmes in New Zealand are very rare. This may be due to the gym-going population being generally young and healthy. However, this makeup has been steadily changing over recent years with the trend for gym populations to become older and less healthy. This is because population demographics are shifting as the “Baby-Boomers” head into old age, people are much more aware of the importance of exercise and diet for maintaining health, and medical and insurance agencies are making increasing use of exercise for prevention, recovery and rehabilitation for ill health and injury.

Correcting foot pronation (collapsing arches) with corrective exercise
Foot pronation is the most common foot problem affecting sports people and the population in general. As the foot and calf muscles tire, the arch of the foot steadily drops and the feet poke out like a duck’s. The athlete may suffer excessively tired feet, loss of impact absorption, foot cramps, ankle pain and swelling, blisters and calluses, ankle tendonitis, heel spurs, shin splints and stress fractures. Furthermore, as the foot collapses, the knee caps squint inwards with the altered mechanics causing knee and hip pain. This alteration of foot mechanics may even be a factor in low back and even neck pain and headache!

Eight rules for peak performance
These are the presentation notes for a lecture that is for young athletes, their parents and coaches. Please bear in mind that these are notes only and do not convey the full meaning and detail of what is a 1.5 hour presentation.

Exercise and Pregnancy
Prenatal and Postnatal Fitness Presentation notes for the La Leche League of New Zealand annual conference, September 2004.
The following is a summary of 2 hours of detailed explanation. It is absolutely necessary to attend the seminar itself to gain a proper understanding of the complexity and detail involved in designing exercise programmes for special needs populations.

FreeRangers Newsletters Archive
Archive of many of Gary Moller's newsletters about health, fitness and lifestyle that were written under the FreeRangers name.

Glucosamine and chondroitin for pets and humans
Glucosamine is a natural joint component that the body produces, found in every mammal, that helps rebuild, repair and renew cartilage. It is natural, safe and extremely effective. The body distributes Glucosamine to joint and other connective tissue. Glucosamine does not hide or mask the pain, but rebuilds the joint cartilage that has been lost so there is less cause for pain. Glucosamine works, which is why glucosamine joint products are among the most widely used nutrition supplements today.

Guidelines for using glucosamine and chondroitin powder formulations
These powder forms of glucosamine and chondroitin are the affordable way to consume sufficient quantities of this nutritional product to have a noticeable and sometimes dramatic effect on joint health, including joint pain. These may also be beneficial for all collagen tissues of the body, including skin, hair and nails.

Guide to joining a gym
The benefits of a gym are many because you get access to hundreds of thousands of dollars of quality equipment, sometimes a pool and spa - and professional instruction. In NZ you should not have to pay more than about $20-25 per week to gain access to a good gym setup. If you attend twice a week or more on average, that’s a good deal – but that assumes you are going to do this. The average punter tends to join a gym full of enthusiasm; go for a few weeks or months, and then slack off for many reasons. This is not good, especially if you have signed up for a year or longer in order to get the good rates.

Guide to using creatine
It has been said that creatine is the largest selling sports nutrition supplement ever. This may be so and is probably due to there being much evidence that it works and probably mostly as a result of the hype generated by commercial interests in promoting its sale.
In this paper, I have copied most of the information that is supplied by Nutra-Life Health Ltd. about Balance Creatine Monohydrate and then added some of my comments and observations to help you decide if supplementing with creatine is worth experimenting with and how to go about it.

Hair Tissue Mineral Analysis
Hair Tissue Mineral Analysis (HTMA) is an analytical test that measures the mineral composition of hair. It is regarded by many doctors, naturopaths and nutritional therapists as one of the most valuable screening tools available in everyday and preventative health care.

Honest food guide
An alternative to the healthy food pyramid. Not perfect; but maybe better than the official ones!

How to fit Formthotics Orthotics
Your foot shape is completely unique... but with the help of Formthotics®, you can custom fit your footwear to your feet in 6 easy steps.

Hypothermia and Sport Booklet
Hypothermia (often called exposure) is a well-known cause of distress and even death in New Zealand's mountain and water environments. Its implications in the organised field sports context, although not fatal, can be distressing to participants and increases their susceptibility to injury. Despite its prevalence, the effect of hypothermia on players of organised sport is not well known.

Methysulfonylmethane (MSM)
MSM is a wonder substance that has numerous health benefits, especially for the ageing person or anybody who is suffering various ailments. This e-pub is gleaned from my medical encyclopedia. It is available from http://www.myotec.co.nz/

Nutrition Advice for preventing and managing heart disease
Everyone is familiar with the advice that we should eat a low-fat, high-fibre diet with plenty of complex carbohydrates and moderate amounts of protein. However, we can modify this advice in the light of the most recent research information.

Nutrition and the institutionalised elderly - should they eat cake?
The following article was published in 2003 as an opinion-piece in a local newspaper. It caused a real stir – mostly hostile and highly defensive from the “elder care industry”. From my point of view, it succeeded at the time to stir debate about how we care for our senior citizens who require institutional care, including what we feed them. We can and should do much better, beginning with spending much more on wages and training, providing quality food, quality dentures and getting away from an over-reliance on prescription medications

Nutrition for high performance sports
These are the handout notes for Gary Moller's workshop on nutrition for high performance sports.

Osteoporosis - The prevention and management of osteoporosis in elderly women
A leading cause of death in elderly women is the complications resulting from hip fracture associated with osteoporosis. A number of preventive measures include the use of exercise, increasing dietary intake of calcium and the use of calcium supplements. The impression the observer has of public health campaigns and commercial advertising is that the focus of prevention of osteoporosis is encouraging the intake of “adequate” amounts of calcium, primarily via the consumption of dairy products and calcium supplements.

Periodisation for Dummies
How to plan a year round athletic training programme without requiring a PhD. This goes with the lecture on the Lydiard Method - Refer below to "Train to Win" PDF.
Preventing deep vein thrombosis in traveling athletes Lecture notes by Gary Moller on the issue of deep vein thrombosis as it relates to sports people who may be at greater risk than the average person.

Prime Minister's Scholarship for athletes
The Prime Minister’s Scholarship for athletes may not be achieving its goal of producing educated high performance athletes. It is possible that athletes receiving scholarships under the present system achieve only mediocre athletic and academic results, for reasons associated with the organisation of the scholarship and may even be contributing to the loss of athletes overseas.
Rebounder Lymphacizer Brochure

Restoring strength and good posture with exercise
There are four basic postures (refer diagram below). Almost without exception, we commence life with perfect posture that steadily deteriorates as we become adults and the ageing processes begin to take their toll. Poor posture is mostly the result of neglect and occasional injury. It almost seems inevitable that posture worsens with age. In many cases, poor posture may become a serious health concern in itself as nerves get pinched, the lungs and other organs are cramped up and skeletal joints suffer excessive wear and tear. This need not happen.

Risks of Sudden Death during Exercise
Presentation notes of the lecture by Gary Moller on the risks of sudden death during exercise.
Safety guidelines for when children in sport and recreation These guidelines are for parents, coaches and officials with children between the ages of 0-14 Years. In providing sport and physical activities for children, due regard must be given to the stages of growth and development between these years. In doing so, a number of key principles need to be kept in mind in providing activities that are suitable for children.

Safety Guidelines for Adults Working with Children and Young Athletes
These guidelines are for parents, coaches and officials with children between the ages of 0-14 Years. In providing sport and physical activities for children, due regard must be given to the stages of growth and development between these years. In doing so, a number of key principles need to be kept in mind in providing activities that are suitable for children.

Stretching exercises for people who run
Here is a series of essential stretches that have been put together for runners. These illustrations are from the popular booklet about preventing running injuries that I wrote for the Accident Compensation Corporation (ACC) back in 1980. Over 100,000 were printed over several years. These exercises should be practiced about once a day and can be used as part of your warm up and cooling down routine.

Teach your child to ride a bicycle, quickly and safely
Here is one of the best guides you'll find anywhere about how to teach your child to ride a bike quickly and safely.

Toning and Mobility exercises for runners
A distance runner needs to have good total body tone and mobility while not building excessive muscle bulk which is energy sapping weight when running. The following work-out is a simple weight-free routine that covers the essential bases of a distance runner’s toning and mobility requirements. These can be incorporated into your pre-run/race warm up and cooling down routine. Make this routine a training session for easy exercise in the evenings and during rest days.

Too Thin to Win
We may admire and secretly envy intelligent and talented athletes like Helen. They may be wildly successful in their sport and appear happy with their place in the World. What we are not aware of is what may be going on inside their heads – torment, anguish, doubt; inadequacy and low self-worth may be closer to the truth.

Training for a Mountain Bike Race
For Endurance Mountain Bike Races and similar events, such as the Karapoti Classic, Crazy Man, Porirua Grand Traverse, Colville Classic, the Gentle Annie and the Rainbow Rage. The main problem facing riders during these events is muscle glycogen depletion, with dehydration and mineral depletion possibly adding to the problem. Here is what you can do to at least avoid the worst of glycogen depletion and soften the wall so that when you do hit it, as you will, it does not do as much damage.

Training Guidelines for Running or Walking a Marathon or Half Marathon
This guide brings together much of what I have learned from a lifetime of competitive running; many years work in injury prevention and rehabilitation; plus the academic knowledge and disciplines of study at the University of Otago in physical education, sports medicine, rehabilitation, including sports and general nutrition. My sister, Lorraine, has helped get this guide together, including writing several sections that I am sure you will find both informative and inspiring. While this guide is written principally for the beginner runner or walker, it contains much information that is of use to the experienced athlete.

Train to Win - Training the Lydiard Way
The following is a summary of the best part of a day’s detailed explanation, including over 130 slides about athletic conditioning based on the Lydiard Method. It is absolutely necessary to attend the seminar itself to gain a proper understanding of the complexity and detail involved in designing a comprehensive athletic conditioning programme that consistently delivers results.