Healthy Living Fitness Program

Fitness Prescription 1

TipsIf 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.

Week 6

Maintenance

300 minutes weekly(moderate)Continue moderate intensity walking.* Increase 60 minutes per day, 5 days per week.

-or- 150 minutes weekly(vigorous)Continue vigorous intensity jogging.* Increase 30 minutes per day, 5 days per week

300 minutes weekly(moderate)/total weekly fitness time

Continue moderate intensity walking.* for 60 minutes per day, 5 days per week.

-or- 150 minutes weekly(vigorous)Continue vigorous intensity jogging* for 30 minutes per day, 5 days per week

-or- 200 minutes weekly(moderate) PLUS

50 minutes weekly(vigorous)Combine moderate* and vigorous* activities on alternate days of the week.

Advanced Fitness ProgramWe recommend a warm-up and cool-down activity each time you exercise. We suggest using a comfortable walking pace for 5-10 minutes before and after each activity.

Week 5

Week 1 & 2

Week 3

Week 4

200 minutes weekly

Moderate intensity walking* for a total of 40 minutes per day, 5 days per week.

225 minutes weekly

Continue moderate intensity walking.* Increase to 45 minutes per day, 5 days per week

250 minutes weekly(moderate)Continue moderate intensity walking.* Increase to 50 minutes per day, 5 days per week.

-or- 125 minutes weekly (vigorous)Begin vigorous intensity jogging* for 25 minutes per day, 5 days per week

275 minutes weekly(moderate)

Continue moderate intensity walking.* Increase to 55 minutes per day, 5 days per week.

-or- 135 minutes weekly(vigorous)Continue vigorous intensity jogging.* Increase to 27 minutes per day, 5 days per week

READY TO WORKOUTAdvanced Fitness Program

*See Know Your Limits for exercise intensity on page 2

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.

Extra Tips

Once the Advanced Fitness Program is complete, please choose one of the following two options:

1. Continue the maintenance stage of the Advanced Fitness Program.

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

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

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

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.