Endurance
Keep the results of the following in your food/exercise journal and redo the results every 4-6 weeks
Check with a doctor before beginning
Measurements: waist, chest, hips, upper and lower arm and leg
Waist measurement: men-more than 40 and women-more than 35 considered to be health risks
BMI (Body Mass Index) at risk at 25-35
Measure for the following:
Flexability
Physical fitness
Knee [...]
A basic daily exercise plan:
Deep breathing—10 minutes daily
Walk 30 minutes daily.
MONDAY 20 minute endurance
TUESDAY 10 minute strength
WEDNESDAY 20 minute endurance
THURSDAY 10 minute strength
FRIDAY 20 minute endurance
SATURDAY Add 30 minute extra walk—Do Am and PM
Develop exercise modules using the following suggestions:
15-20 minutes each
Types of exercise included:
For balance,
For flexability
For endurance
For strength
Goals for exercise:
Weight loss
Improve health
Focus on parts of the body
Gain energy
Self-esteem
Toning exercises
Fighting a Sedentary Lifestyle:
Every hour do something physical
Intensity of workout—should be able to talk freely during exercise
Food isn’t the problem—inactivity is
Workout aids-
Have an exercise partner
Wear bright, fun clothes
