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Healthy Living Fitness Program Fitness Prescription 1 Week 5 & 6 Week 7 Week 8 Maintenance 120 minutes weekly Increase to moderate intensity walking* for 30 minutes per day, 4 days per week 135 minutes weekly Continue moderate intensity walking* for 30 minutes per day, 4 days per week. Add another day of moderate intensity walking for 15 minutes. 150 minutes weekly Continue moderate intensity walking.* Increase to 30 minutes per day, 5 days per week 150 minutes weekly Continue moderate intensity walking* for 30 minutes per day, 5 days per week 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. Beginner Fitness Program We recommend a warm-up and cool-down activity each time you exercise. WE SUGGEST Week 1 Slow, easy walking pace for a few minutes before and after activity. Week 2-7 Slow, easy walking pace for 5 minutes before and after activity. Week 8 and beyond Slow, easy walking pace for 5-10 minutes before and after activity. Week 4 Week 1 READY TO WORKOUT Beginner Fitness Program Week 2 Week 3 *See Know Your Limit for exercise intensity in page 2 60 minutes weekly Light intensity walking* for a total of 20 minutes per day (may be done in two 10 minute bursts), 3 days per week 75 minutes weekly Continue light intensity walking.* Increase to 25 minutes per day, 3 days per week 90 minutes weekly Continue light intensity walking.* Increase to 30 minutes per day, 3 days per week 120 minutes weekly Continue light intensity walking.* for 30 minuties per day, increase to 4 days per week Light Moderate

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Page 1: Healthy Living - PBS · Healthy Living Fitness Program 4 Southern Remedy’s Healthy Living Congratulations! If you have made it to this portion of the Fitness Prescription, you have

Healthy Living Fitness Program

Fitness Prescription 1

Week 5 & 6

Week 7

Week 8 Maintenance

120 minutes weekly

Increase to moderate intensity walking* for 30 minutes per day, 4 days per week

135 minutes weekly

Continue moderate intensity walking* for 30 minutes per day, 4 days per week. Add another day of moderate intensity walking for 15 minutes.

150 minutes weekly

Continue moderate intensity walking.* Increase to 30 minutes per day, 5 days per week

150 minutes weekly

Continue moderate intensity walking* for 30 minutes per day, 5 days per week

SuggestionIf 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.

Beginner Fitness ProgramWe recommend a warm-up and cool-down activity each time you exercise.

WE SUGGESTWeek 1Slow, easy walking pace for a few minutes before and after activity.

Week 2-7Slow, easy walking pace for 5 minutes before and after activity.

Week 8 and beyondSlow, easy walking pace for 5-10 minutes before and after activity.

Week 4

Week 1

READY TO WORKOUTBeginner Fitness Program

Week 2

Week 3

*See Know Your Limit for exercise intensity in page 2

60 minutes weekly

Light intensity walking* for a total of 20 minutes per day (may be done in two 10 minute bursts), 3 days per week

75 minutes weekly

Continue light intensity walking.* Increase to 25 minutes per day, 3 days per week

90 minutes weekly

Continue light intensity walking.* Increase to 30 minutes per day, 3 days per week

120 minutes weekly

Continue light intensity walking.* for 30 minuties per day, increase to 4 days per week

Light Moderate

Page 2: Healthy Living - PBS · Healthy Living Fitness Program 4 Southern Remedy’s Healthy Living Congratulations! If you have made it to this portion of the Fitness Prescription, you have

Healthy Living Fitness Program

2 Southern Remedy’s Healthy Living

Know Your LimitsThe “Talk Test” is an easy way to judge the intensity of your activity.

LIGHTNo noticeable changes in breathing. You can carry on a full conversation or even sing.

MODERATEBreathing effort increases without being out of breath. You can have a conversation but not sing.

VIGOROUSBreathing is deep and rapid. You can’t say more than a few words without pausing for breath.

Once the Beginner Fitness Program is complete, please choose one of the following three options:

Continue moderate intensity walking for a total of 30 minutes daily for 5 days per week.

Continue on to the Advanced Fitness Program (more walking/jogging) for added health benefits!

Continue on the Flexibility and Resistance Training Program (stretching and weights) for added health benefits!

123

Page 3: Healthy Living - PBS · Healthy Living Fitness Program 4 Southern Remedy’s Healthy Living Congratulations! If you have made it to this portion of the Fitness Prescription, you have

Healthy Living Fitness Program

Fitness Prescription 3

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

1 minutes

intensity

2minutes

intensity

3minutes

intensity

4minutes

intensity

5minutes

intensity

6minutes

intensity

7minutes

intensity

8minutes

intensity

Weekly Total

minutes

intensity

Keep Track of Your Progress Use this form to write down the amount and intensity 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!

Page 4: Healthy Living - PBS · Healthy Living Fitness Program 4 Southern Remedy’s Healthy Living Congratulations! If you have made it to this portion of the Fitness Prescription, you have

Healthy Living Fitness Program

4 Southern Remedy’s Healthy Living

Congratulations!If you have made it to this portion of the Fitness Prescription, you have either completed the Beginner Fitness Program, Advanced Fitness Program, 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 GREAT PAIR OF ATHLETIC SHOES

• A MASSAGE

Page 5: Healthy Living - PBS · Healthy Living Fitness Program 4 Southern Remedy’s Healthy Living Congratulations! If you have made it to this portion of the Fitness Prescription, you have

Healthy Living Fitness Program

Fitness Prescription 5

SourcesAmerica On the Move Foundation. (2008). 100 ways to add 2,000 steps. Retrieved November 8, 2011 from http://www.americaonthemove.org

Brownell, K.D. (1994). The LEARN Program for Weight Control (6th edition). Dallas, TX: American Health Publishing Company.

Bushman, B. (Ed.). (2011). 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. (2011). Measuring physical activity intensity. Retrieved December 30, 2011, from http://www.cdc.gov/physicalactivity/everyone/measuring/index.html

Centers for Disease Control and Prevention. (2011). Overcoming barriers to physical activity. Retrieved November 8, 2011 from www.cdc.gov/physicalactivity/everyone/getactive/barriers.html

Mayo Foundation for Medical Education and Research. (2011). Barriers to fitness: Overcoming common challenges. Retrieved November 8, 2011, from http://www.mayoclinic.com/health/fitness/SMOOO85_D

Mayo Foundation for Medical Education and Research. (2011). Heat and exericise: Keeping cool in hot weather. Retrieved from http://www.mayoclinic.com/health/exercise/HQ00316

Thompson, W.R., Gordon, N.F., & Pescatello, L.S. (Eds.). (2010). American College of Sports Medicine’s Guidelines for exercise testing and prescription (8th ed.). Philadelphia, PA: Lippincott, Williams, and Wilkins.