The Importance of an Exercise Plan

It is important to have an exercise plan; this will be similar to the weekly menu you have been encouraged to create. The idea is to be specific and to create a regimen that you can follow. Set up a schedule for the week or commit a daily or weekly activity. Perhaps there is a local gym that offers an aerobic dance class every week at the same time. You can adjust your personal schedule accordingly so that your social engagements are in sync with your exercise schedule. Consider a spin class or dance class a appointment that you can’t cancel.

How to Prepare

Get the right workout gear and protect yourself from injury or discomfort. If you are new to exercise; consider getting some new sneakers that provide appropriate support. Avoid gimmicks like rubber clothing or plastic garments and choose fabrics like Coolmax that allow your skin to breathe. Any injury or discomfort will deter you from being consistent with your exercise. Remember this is new and you want to find comfort and enjoyment in your activity. You may want to visit a sporting goods or sneaker store and consult with a professional

Find a reliable partner and an activity that you enjoy together. A friend, family member or spouse can make the activity fun. Activities like tennis may add a little friendly competition to workout. You will not only have a date with yourself but someone will be waiting for you. Most importantly you have a date with yourself and nothing could be more important than that.

Know your Targets and Create Goals

Although any kind of activity is acceptable, you want to make sure that you are actually burning calories and helping the weight loss process. For example walking 20 city blocks is approximately 1 mile. If you can do this in 15 minutes or less than you are walking at a moderate pace. This is a good start but you want to achieve a target heart rate. One way to do this is to purchase a heart rate monitor that will give you the desired information. You can also find your Target Heart Rate (THR) with a calculation that will just require a calculator. The target rate will be calculated from the low end to the high end and you will want to remain between the two numbers for the duration of your workout. To first calculate the low end you will use 50% in the calculation and for the high end 85%. • Take your pulse for one minute by placing your index and middle finger on the outside of your opposite wrist. Do not use your thumb since the thumb has a pulse and will throw off the calculation. This number is your resting heart rate and will be used in the THR calculation. • Now you will plug that number in to the following equation: 206.9-(0.67 x age) = maximum heart rate (MHR) Maximum heart rate – (resting heart rate) = Heart Rate Reserve (HRR) HRR x 50% = training range % Training range % + RHR = Low end of your Target Heart Rate The following is an example using a resting heart rate of 60 for a 25 year old individual. 206.9- (0.67 x 25) =190.15 190.15- 60= 130.15 130.15 x 50% = 65 65 + 60= 125 206.9-(0.67 x 25) =190.15 190.15-60 = 130.15 130.15 x 85% = 111 111+60= 171 So the Target Heart Rate for this individual is 125-171; if you have trouble with this calculation there are free online resources that can help you with the calculations or ask the dietitian for assistance.

Challenge Yourself

Challenge yourself and your body with new activities, increase the duration and speed and intensity of your workout. Your body will plateau and get used to walking 1 mile a day just as it gets used to eating the same foods every day. Once you feel that you have mastered the activity make a change. Increase the walk to light jog or go 2 more times around the track; that’s an extra half mile.