Remerciez-le!

Remerciez @Admin pour avoir partagé cet document gratuitement, de la manière la plus simple, en partageant sur les réseaux sociaux.

guide Exercise WELCOME Regular exercise is a necessary part of losing weight an

guide Exercise WELCOME Regular exercise is a necessary part of losing weight and maintaining weight loss. Exercise can also help prevent many chronic diseases and helps improve your overall mood. Incorporating regular exercise into your weight loss (and weight maintenance) program significantly improves your chances of achieving long-term results. Before you begin exercising, be sure to check with your doctor to make sure your exercise plan is appropriate for you. If you do not exercise currently, we recommend you wait three weeks before you begin. Once you have been deemed ready, adopt a slow pace and gradually increase the amount of time spent on the activity. If you are currently exercising, we recommend you cut your current plan in half during the first three weeks, then gradually build it back up. The Medifast Exercise Guide will help you learn more about exercise and its value. This guide will also provide tips regarding how to exercise, when to exercise and the type of exercise activities we recommend. We will also introduce you to the Medifast Walking Program. This 12-week walking program is great for beginners OR exercise veterans – and will help you incorporate a consistent workout schedule into your healthy lifestyle. 1 C H O O S E M E D I FA S T. CO M | 8 0 0 . 6 3 8 . 7 8 6 7 2 TABLE OF CONTENTS BENEFITS OF EXERCISE . . . . . . . . . . . . . . . . . . . . page 3 TYPES OF EXERCISE . . . . . . . . . . . . . . . . . . . . . . . page 4 AEROBIC EXERCISE . . . . . . . . . . . . . . . . . . . . . . . page 4 MAXIMUM HEART RATE . . . . . . . . . . . . . . . . . . . .page 4 TARGET HEART RATE . . . . . . . . . . . . . . . . . . . . . . . page 5 EXERCISE INTENSITY LEVELS . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . page 6 LOW INTENSITY . . . . . . . . . . . . . . . . . . . . . . . . . . page 6 MEDIUM INTENSITY . . . . . . . . . . . . . . . . . . . . . . . page 7 HIGH INTENSITY . . . . . . . . . . . . . . . . . . . . . . . . . . page 9 WARM UP AND COOL DOWN . . . . . . . . . . . . . . . page 11 MEDIFAST WALKING PROGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . page 12 WALKING TIPS . . . . . . . . . . . . . . . . . . . . . . . . . . . . page 14 STRENGTH TRAINING . . . . . . . . . . . . . . . . . . . . . page 16 LIFESTYLE EXERCISE . . . . . . . . . . . . . . . . . . . . . . page 17 EXERCISE PYRAMID . . . . . . . . . . . . . . . .. . . . . . . . page 18 EXERCISE EXCITEMENT . . . . . . . . . . . . . . . . . . . . . page 19 FAQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .page 20 BENEFITS OF EXERCISE We all know exercise can help you stay trim and in shape, but there are a number of health benefits sometimes overlooked: · Helps prevent chronic diseases (such as heart disease), stroke, and diabetes · Improves your overall mood · Reduces high blood pressure · Reduces stress · Strengthens muscles, bones, and joints · Improves metabolism and increases your energy level · Strengthens immune system · Helps prevent depression · Increases bone density, which helps prevent osteoporosis 3 C H O O S E M E D I FA S T. CO M | 8 0 0 . 6 3 8 . 7 8 6 7 TYPES OF EXERCISE There are three types of exercise we recommend for optimal health: 1) aerobic exercise, 2) strength training, and 3) lifestyle exercise. Aerobic Exercise Aerobic exercise helps strengthen your heart and lungs. Factors that affect aerobic exercise include how often you perform aerobic activity, the amount of time you spend at each session and the intensity (or percentage) of your maximum heart rate. Perform aerobic exercise: * 3–5 times per week * 20–60 minutes each time * at 60–85 percent of your maximum heart rate, OR * at 50–60 percent of your maximum heart rate if you are just starting an exercise program or have a heart condition At first, 3 times per week, for 20 minutes, at 60 percent of your heart rate may be enough activity for you. As your conditioning improves, increase the number of days per week, and the time and intensity of your exercise. MAXIMUM HEART RATE A person’s heart rate is the measure of heartbeats per minute. Your maxi- mum heart rate is the heart rate you should reach when exercising at a maximal exertion level. To calculate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your maximum heart rate is 190: (220 – 30 = 190) 4 TARGET HEART RATE Target heart rate is 50–85 percent of your maximum heart rate. Exercising within your target heart rate zone allows you to maximize your cardio- respiratory fitness level. For example, if your maximum heart rate is 190, then the lower-end of your target heart rate zone is 95 heartbeats per minute (0.50 x 190 = 95). If you are just starting an exercise program, or if you have a heart condi- tion, your physician may recommend you begin exercising at 50–60 percent of your maximum heart rate. If you have been active, and do not have a heart condition, exercising at 60–65 percent of your maximum heart rate may be a good place to begin. Once the target heart rate you choose becomes too easy for you, incrementally increase your target heart rate to the upper-end (85 percent) of your target heart rate zone (0.85 x 190 = 162 heartbeats per minute). Determining your target heart rate requires periodic measuring. The best way to measure your heart rate is to purchase a heart rate monitor. The price of a good heart rate monitor can range from $30 – $100, but is worth the investment. They can be found at most sporting goods stores. 5 C H O O S E M E D I FA S T. CO M | 8 0 0 . 6 3 8 . 7 8 6 7 EXERCISE INTENSITY LEVELS Use this information to determine the appropriate level for you. There are three levels of exercise intensity: low intensity, medium intensity, and high intensity. The intensity level of exercise determines your stage of exercise, and the amount of calories you burn each time. Identifying the appropriate exercise intensity level will help you determine the type of exercises you should perform. Low Intensity: For: beginners; those with a heart condition; those weighing over 250 pounds; or those new to Medifast To exercise at a low intensity level, your target heart rate should be 50–65 percent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your maximum heart rate is 190 (220 – 30 = 190). If you choose to exercise at 50 percent of your maximum heart rate, your target heart rate would be 95 heartbeats per minute (0.50 x 190 = 95). If you choose to exercise at 65 percent of your maximum heart rate, your target heart rate would be 124 heartbeats per minute (0.65 x 190 = 124). 6 Depending on your weight, low-intensity exercise will burn an average of 2.5 calories per minute. Use the following chart to determine the amount of calories you will burn while uploads/s3/ exercise-guide.pdf