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Exercise guide Exercise guide CWELCOME 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 weig

Exercise guide CWELCOME 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 signi ?cantly 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 ?rst 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 -week walking program is great for beginners OR exercise veterans ?? and will help you incorporate a consistent workout schedule into your healthy lifestyle CHOOSEMEDIFAST COM CTABLE OF CONTENTS BENEFITS OF EXERCISE page TYPES OF EXERCISE page AEROBIC EXERCISE page MAXIMUM HEART RATE page TARGET HEART RATE page EXERCISE INTENSITY LEVELS page LOW INTENSITY page MEDIUM INTENSITY page HIGH INTENSITY page WARM UP AND COOL DOWN page MEDIFAST WALKING PROGRAM page WALKING TIPS page STRENGTH TRAINING page LIFESTYLE EXERCISE page EXERCISE PYRAMID page EXERCISE EXCITEMENT page FAQ page CBENEFITS OF EXERCISE We all know exercise can help you stay trim and in shape but there are a number of health bene ?ts 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 CHOOSEMEDIFAST COM CTYPES OF EXERCISE There are three types of exercise we recommend for optimal health aerobic exercise strength training and lifestyle exercise Aerobic Exercise Aerobic exercise helps strengthen your heart and lungs Factors that a ?ect 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 ?? times per week ?? minutes each time at ?? percent of your maximum heart rate OR at ?? percent of your maximum heart rate if you are just starting an exercise program or have a heart condition At ?rst times per week for minutes at 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 maximum