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Transcript of Healthy Living - PBSbento.cdn.pbs.org/hostedbento-prod/filer_public/MPB... · Healthy Living...
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
Healthy Living Fitness Program
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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!
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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!
Healthy Living Fitness Program
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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
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.