physical activity program
Usethisworksheettotrackyourgoalsthroughoutthe four-weekprogram.Checkoffeachdayyoucompletea goalinyourfocusareas.Setatargetforthenumberof daysyouwanttocompleteeachcategoryeachweek.
Cardio:
10 or more minutes of movement
Strength:
1 set of 10 repetitions
Stretching:
5 minutes of stretching
Cardio:
20 or more minutes of movement
Strength:
2 sets of 10 repetitions
Stretching:
10 minutes of stretching
Cardio:
30 or more minutes of movement
Strength:
3 sets of 12 repetitions
Stretching: 15 minutes of stretching
Cardio: 40 or more minutes of movement
Strength:
3 sets of 15 repetitions
Stretching: 20 minutes of stretching
the basics
Movementmatters.Alltypes.Standingatwork,causallywalking throughouttheday,ormoreintentionalexerciseallmatterin maintainingandimprovingourhealth.Engaginginregular physicalactivityandexerciseleadstoimprovedhearthealth, bonehealth,balance,andposture.
physical activity guidelines
Source:CentersforDiseaseControlandPrevention(CDC)
Engageinmoderate-intensityaerobicactivity(cardio)forat least150minutesperweek.
TALKTEST
LightIntensity(RPE2-5): apersonshouldbeabletosing whiledoingtheactivity.
ModerateIntensity(RPE5-7): apersonshouldbeabletocarry onaconversationwhiledoingthe activity,butnotsing.
VigorousIntensity(RPE8-10): apersonbecomestoooutof breathtocarryonaconversation.
RPESCALE
Note:ThePhysicalActivityGuidelinesstatethatyoucanalsoengagein 75minutesofvigorousaerobicactivityperweek,oracombinationof moderateandvigorousactivity.
Usethisspacetoplanyourweeklyminutesofcardio.Remember, even5minutesegmentsaddup!
SUNDAY MONDAY TUESDAY
WEDNESDAY
THURSDAY FRIDAY SATURDAY
strength training
physical activity guidelines
Engageinmuscle-strengtheningactivitiesatleast2ormore daysperweekthatworkthemajormusclegroups.Thesegroups include:
sets and repetitions
Repetition(rep):asingleexecutionofanexercise 1rep=1pushup
Set:agroupofrepetitionsperformedwithoutresting 1set=10pushups
Example:3setsof12repetitions
12pushups
Checkwithyourdoctorbeforebeginningastrengthtrainingprogram.
strength training options
Strengthtrainingcanbedoneathomeorinthegym.Common choicesinclude:
Bodyweight
Freeweights(barbellsanddumbbells)
Resistancebands
Weightmachines
ACEFitnessLibrary
NASMExerciseLibrary
HeatherRobertsonYouTube
RecreationalServices:groupclassesorpersonaltraining
Usethisspacetoplanyourstrengthtrainingsetsandrepetitions. Markitoffoncecomplete!
stretching
main types of strethcing
Dynamic
What:Involvesactiveandcontinuousmovementsthattake ajointormusclethroughafullrangeofmotion
When:Warmuporbeginningofaworkout
Why:Increasesbloodflow,improvesperformance,lowers riskofinjury
Static
What:Involvesholdingapositionforan extendedperiod,typically15-60seconds, withoutanymovement.
When:Cooldownorendofaworkout
Why:Increasesflexibility,releasesmuscle
Identifymomentsinyourdaytospendtimestretching.
5AM 6AM 7AM 8AM 9AM 10AM 11AM 12PM 1PM 2PM 3PM 4PM 5PM 6PM 7PM 8PM 9PM
VisittheliveWELL
