1. I will lose 20 pounds total in 4 months. The target is to lose at least 1-2 pounds per week.
DAILY PHYSICAL ACTIVITIES What is your total (for 1 week) combined step goal? 70,000 steps What are your average pedometer-measured steps per day? 8,915 steps WHEN AND WHERE DO YOU PLAN TO EXERCISE? I plan to exercise at my work place. CARDIOVASCULAR EXERCISE What is your target heart rate range? 131.95 bpm Resting Heart Rate Assess: Level of Cardiorespiratory Endurance What the numbers mean:
60 or less = Good 61-80 = Average 81-100 = High, but acceptable 101 or more = Abnormally high and not good!
Planned Rate of Perceived Exertion RPE range (Use the table in figure 3.5 on page 72 to determine your RPE: 14
Exercise
Workloadhow fast, resistance (Include resistance only if you use a machine that allows you to change resistence.) 4 mph
Duration Minutes
Calories
Days/week
walking
100
526
aerobic
high impact
60
429
housework
moderate
60
178
NAME: Beatrice Malondras STRENGTH EXERCISES Repetition range : 10 Number of Sets per muscle group: 3 Muscle Abdominals Low Back Upper Backtrapezius/ rhomboid Chest- pectorals Mid-back/ Latissimus Dorsi Shouldersdeltoids Biceps Triceps Total leg Quadriceps Hamstrings Other Exercise Sit-ups Pull-ups Shoulder blade squeeze Push-ups Elbow tuck Overhead machine press Free weights Free weights Straight leg raise Leg press Leg curls Alternate Exercise Planking Chin-ups Opposite arm and leg raises Incline chest press machine Toe touches Machine lateral raises Biceps curl machine Bench dips Heel slide Machine squat Glute-ham raises Exercise days Friday Friday Friday
NAME: Beatrice Malondras FLEXIBILITY/ STRETCHING EXERCISES When you plan to stretch? I plan to stretch everyday Body part Low Back Upper Back- trapezius/ rhomboid Chest- pectorals Mid-back/ Latissimus Dorsi Shoulders- deltoids Triceps Calves Quadriceps Hamstrings Inner thigh Stretch Cat stretch Upper back stretch
Towel stretch Inverted row stretch Across-the-body and Overhead stretches Triceps stretch Lower- Leg stretch Step stretch Hurdler stretch Side lunge