The High Energy Life Plan » endurance

Keeping Track of Your Progress

admin — Fri, 16 Jan 2009 07:31:41 +0000

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 push-ups-how many push-ups can you do

Endurance

1 mile walk—count your heart rate before you begin. Place your fingers on the side of your neck. Count the pulses in 15 second intervals and multiply this number by 4.

After the walk-take your heart rate before you begin. Write it down and complete your walk. After the walk, write down how long the walk too. Also record your heart rate and record it also.

Heart rate can also be measured quickly by taking your pulse for six seconds and adding a zero to your pulse.

Basic Daily Exercise Plan

sberman — Wed, 14 Jan 2009 07:56:50 +0000

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

Exercise Modules

sberman — Thu, 04 Oct 2007 13:18:30 +0000

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