Beginner Fitness Program

Transcription

1 Beginner We recommend a warm-up and cool-down activity each time you exercise. WE SUGGEST Slow, easy walking pace for a few before and after activity. -7 Slow, easy walking pace for 5 before and after activity. 8 and beyond Slow, easy walking pace for 5-0 before and after activity. READY TO WORKOUT Beginner Suggestion If at any point you don t feel ready to move to the next stage, spend another week in your current stage. This does not equal failure. Light Moderate 4 5 & Maintenance 60 weekly Light walking* for a total of 0 per day (may be done in two 0 minute bursts), days 75 weekly Continue light walking.* Increase to 5 per day, days 90 weekly Continue light walking.* Increase to 0 per day, days 0 weekly Continue light walking.* for 0 minuties per day, increase to 4 days 0 weekly Increase to moderate walking* for 0 per day, 4 days 5 weekly Continue moderate walking* for 0 per day, 4 days. Add another day of moderate walking for weekly Continue moderate walking.* Increase to 0 per day, 5 days 50 weekly Continue moderate walking* for 0 per day, 5 days *See Know Your Limit for exercise in page Fitness Prescription

2 Know Your Limits The Talk Test is an easy way to judge the of your activity. LIGHT No noticeable changes in breathing. You can carry on a full conversation or even sing. MODERATE Breathing effort increases without being out of breath. You can have a conversation but not sing. VIGOROUS Breathing is deep and rapid. You can t say more than a few words without pausing for breath. Once the Beginner is complete, please choose one of the following three options: Continue moderate walking for a total of 0 daily for 5 days. Continue on to the Advanced (more walking/jogging) for added health benefits! Continue on the Flexibility and Resistance Training Program (stretching and weights) for added health benefits! Southern Remedy s Healthy Living

3 Keep Track of Your Progress Use this form to write down the amount and of the exercise you are doing. You can compare your weekly total to the total weekly time goals provided in the program. If you don t meet the designated goal, refer back to Losing Focus: Don t Give Up! Day Day Day Day 4 Day 5 Day 6 Day ly Total Fitness Prescription

4 Congratulations! If you have made it to this portion of the Fitness Prescription, you have either completed the Beginner, Advanced, or both! This is a wonderful accomplishment, and you should be very proud of yourself! Now is a great time to reward yourself. Don t choose food rewards. Instead think of things that will be a treat but also keep you on the road to continued health. Some great choices are: NEW EXERCISE CLOTHES A MASSAGE A GREAT PAIR OF ATHLETIC SHOES 4 Southern Remedy s Healthy Living

5 Sources America On the Move Foundation. (008). 00 ways to add,000 steps. Retrieved November 8, 0 from americaonthemove.org Brownell, K.D. (994). The LEARN Program for Weight Control (6th edition). Dallas, TX: American Health Publishing Company. Bushman, B. (Ed.). (0). American College of Sports Medicine s Complete guide to fitness and health: Physical activity and nutrition guidelines for every age. Champaign, IL: Human Kinetics. Centers for Disease Control and Prevention. (0). Measuring physical activity. Retrieved December 0, 0, from Centers for Disease Control and Prevention. (0). Overcoming barriers to physical activity. Retrieved November 8, 0 from Mayo Foundation for Medical Education and Research. (0). Barriers to fitness: Overcoming common challenges. Retrieved November 8, 0, from Mayo Foundation for Medical Education and Research. (0). Heat and exericise: Keeping cool in hot weather. Retrieved from Thompson, W.R., Gordon, N.F., & Pescatello, L.S. (Eds.). (00). American College of Sports Medicine s Guidelines for exercise testing and prescription (8th ed.). Philadelphia, PA: Lippincott, Williams, and Wilkins. Fitness Prescription 5